Highest Protein Items at Popeyes (September 2026)
Popeyes' Blackened Tenders are the lean protein pick: 47 g protein for 280 calories in a 5-piece. A Signature Chicken Breast has 52 g but 620 calories. Classic and Spicy Signature Chicken share the same numbers in Popeyes' guide.
Top picks
Best overall protein pick
Classic or Spicy Tenders (5 pc)
58 g protein · 650 cal · 8.9 g per 100 cal
Best low-calorie pick
Blackened Tenders (5 pc)
47 g protein · 280 cal · 16.8 g per 100 cal
Best GLP-1-friendly pick
Blackened Tenders (5 pc)
47 g protein · 280 cal · 16.8 g per 100 cal
All Popeyes items by protein
Sorted by protein per 100 calories. Tap a column to sort.
| Blackened Tenders (5 pc)tenders | 47 | 280 | 16.8 | 1 |
|---|---|---|---|---|
| Blackened Tenders (3 pc)tenders | 28 | 170 | 16.5 | 1 |
| Classic or Spicy Tenders (3 pc)tenders | 35 | 390 | 9 | 1 |
| Classic or Spicy Tenders (5 pc)tenders | 58 | 650 | 8.9 | 2 |
| Signature Chicken Breast (Classic or Spicy)chicken | 52 | 620 | 8.4 | 2 |
| Signature Chicken Leg (Classic or Spicy)chicken | 15 | 200 | 7.5 | 1 |
| Lemon Pepper Rub Bone-In Wings (6 pc)wings | 38 | 670 | 5.7 | 2 |
| Classic Bone-In Wings (6 pc)wings | 35 | 640 | 5.5 | 3 |
| Signature Chicken Thigh (Classic or Spicy)chicken | 25 | 490 | 5.1 | 1 |
| Classic Tender Blackened Ranch Wrapwrap | 19 | 430 | 4.4 | 2 |
| Classic Chicken Sandwichsandwich | 28 | 700 | 4 | 2 |
| Spicy Chicken Sandwichsandwich | 28 | 700 | 4 | 2 |
| Butterfly Shrimp (8 pc)seafood | 14 | 360 | 3.9 | 2 |
| Homestyle Mac & Cheese (Regular)side | 11 | 280 | 3.9 | 0 |
| Chicken Biscuitbreakfast | 17 | 490 | 3.5 | 1 |
| Signature Hot Bone-In Wings (6 pc)wings | 39 | 1150 | 3.4 | 4 |
| Egg & Sausage Biscuitbreakfast | 20 | 690 | 2.9 | 1 |
| Red Beans & Rice (Regular)side | 7 | 260 | 2.7 | 6 |
| Cajun Fries (Regular)side | 3 | 270 | 1.1 | 3 |
“—” means the source doesn’t list that number. Items without protein or calories are never ranked.
Best orders by goal
Muscle gain
The most protein per order. Calories are higher, so these suit big eaters and heavy training days.
- Classic or Spicy Tenders (5 pc)
58 g protein · 650 cal · 8.9 g per 100 cal - Signature Chicken Breast (Classic or Spicy)
52 g protein · 620 cal · 8.4 g per 100 cal - Blackened Tenders (5 pc)
47 g protein · 280 cal · 16.8 g per 100 cal - Signature Hot Bone-In Wings (6 pc)
39 g protein · 1150 cal · 3.4 g per 100 cal - Lemon Pepper Rub Bone-In Wings (6 pc)
38 g protein · 670 cal · 5.7 g per 100 cal
Fat loss
Lots of protein for the calories, and 600 calories or less.
- Blackened Tenders (5 pc)
47 g protein · 280 cal · 16.8 g per 100 cal - Blackened Tenders (3 pc)
28 g protein · 170 cal · 16.5 g per 100 cal - Classic or Spicy Tenders (3 pc)
35 g protein · 390 cal · 9 g per 100 cal - Signature Chicken Leg (Classic or Spicy)
15 g protein · 200 cal · 7.5 g per 100 cal
GLP-1 friendly
Smaller portions with at least 20 g protein, 10 g sugar or less, and no more than 35% of calories from fat. Higher fiber ranks higher.
- Blackened Tenders (5 pc)
47 g protein · 280 cal · 16.8 g per 100 cal - Blackened Tenders (3 pc)
28 g protein · 170 cal · 16.5 g per 100 cal
Under 500 calories
The highest-protein orders (15 g or more) that stay under 500 calories.
- Blackened Tenders (5 pc)
47 g protein · 280 cal · 16.8 g per 100 cal - Classic or Spicy Tenders (3 pc)
35 g protein · 390 cal · 9 g per 100 cal - Blackened Tenders (3 pc)
28 g protein · 170 cal · 16.5 g per 100 cal - Signature Chicken Thigh (Classic or Spicy)
25 g protein · 490 cal · 5.1 g per 100 cal - Classic Tender Blackened Ranch Wrap
19 g protein · 430 cal · 4.4 g per 100 cal
Build a 40g+ protein meal at Popeyes
Simple ways to order for more protein.
Classic or Spicy Tenders (5 pc)58 g protein · 650 cal
How to order: Switch to Blackened Tenders (5 pc): 47 g protein for 370 fewer calories.
Blackened Tenders (5 pc)47 g protein · 280 cal
How to order: 47 g protein for 280 calories.
Signature Hot Bone-In Wings (6 pc)39 g protein · 1150 cal
How to order: Lemon Pepper Rub wings have 38 g protein for 480 fewer calories.
Classic or Spicy Tenders (3 pc)35 g protein · 390 cal
How to order: Blackened Tenders (3 pc) have 28 g protein for 170 calories.
Classic Chicken Sandwich28 g protein · 700 cal
How to order: Blackened Tenders (5 pc) have 47 g protein for 280 calories.
Frequently asked questions
What is the highest protein item at Popeyes?
Classic or Spicy Tenders (5 pc) has the most protein on our list, with 58 g of protein and 650 calories.
What is the best low-calorie, high-protein option at Popeyes?
Blackened Tenders (5 pc) gives you 47 g of protein for 280 calories. That’s 16.8 g of protein per 100 calories.
Does Popeyes have a high-protein or GLP-1 menu?
Popeyes doesn’t have a labeled GLP-1 or high-protein menu that we know of. Our GLP-1-friendly picks on this page show smaller orders with more protein and less sugar.
How can I get 40 grams of protein at Popeyes?
Order Classic or Spicy Tenders (5 pc) (58 g protein). Switch to Blackened Tenders (5 pc): 47 g protein for 370 fewer calories.
Where does this Popeyes nutrition info come from?
We use Popeyes’s official nutrition information only, and last checked it on September 24, 2026. We compared 19 menu items. Menus change, so check the official source before you order if you need exact numbers.
Source
Nutrition data from Popeyes’s official nutrition information, checked September 24, 2026.
Last updated September 24, 2026. How we check our data.
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