Popeyes is known for its New Orleans-inspired menu, which includes popular menu items like fried chicken and spicy wings. If you’re trying to make more health-conscious choices, does that mean Popeyes is out?
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Definitely not! As a Registered Dietitian, I reviewed the nutrition information for the menu at Popeyes and narrowed it down to my top seven recommended meals given the choices. I’ll also provide the nutrition information for each one so you can choose based on your nutrition goals. (Guess what? There are even options for special diets like keto!)
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But first, a quick note on sodium (salt). Fast food is pretty high in sodium, so I’m not considering sodium in my recommendation. If I did, hardly anything with decent stats otherwise (calories, fat, carbs, and protein) would make the cut.
If you’re on a low-sodium diet for health reasons, talk with your healthcare provider or dietitian about choices when dining out.
Now to the lineup!
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The blackened chicken tenders at Popeyes are hands-down the most solid nutrition choice on the entire menu. The ingredients are boneless chicken, blackened seasoning, and tallow. Unlike the classic chicken, these don’t have flour or poultry batter, which significantly cuts down on the fat and carbs (they’re low-carb friendly!).
The 3-piece has enough protein to qualify as a light meal, but if you want something a bit more substantial, I have you covered with the next menu item.
Nutrition stats: 210 calories, 2 grams of fat (0 grams saturated), 2 grams of carbohydrates, 26 grams of protein
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I know, it’s technically the same item but in a different portion size – but I can’t not include these blackened tenders on the list because they are SUCH a good choice in a sea of very high-calorie and high-fat menu items.
The 5-piece is more of a meal-worthy size in my opinion. Even though it’s under 300 calories, you get lots of satiating protein – and you can always pair it with a healthier side (more on those towards the end).
Nutrition stats: 280 calories, 3 grams of fat, 3 grams of carbohydrates, 43 grams of protein
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Popeye’s is known for fried chicken. If you have your heart set on that experience, I get it – which is why I’m including the signature chicken breast in the lineup.
Chicken breast meat is loaded with protein and is lighter in fat than other parts of the chicken like the wings or thighs, which helps rein in the saturated fat content a bit. One piece should be enough to keep you feeling full, but you can always pair it with a healthier side (see #5 and #6!).
Nutrition stats: 380 calories, 20 grams of fat (8 grams saturated), 16 grams of carbohydrates, 35 grams of protein
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Chicken wings aren’t stellar nutrition-wise, but I’m all about moderation and balance, so here we are. (Plus, wings are a big portion of the Popeyes menu, so I’m trying to get some variety here!)
What’s the trick to include wings on this list? I’m glad you asked…
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The standard size for wings is 6 pieces, so this will be a half order (share it with a friend!). Considering a full order contains 16 grams of saturated fat (the kind that isn’t great for your heart if you eat a lot of it, and often), cutting the portion in half keeps it more moderate while still having a decent amount of protein.
Nutrition stats: 250 calories, 17 grams of fat (8 grams saturated), 11 grams of carbs, 13 grams of protein
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Now we’re getting into sides, which can help fill out some of the lighter menu items I’ve covered earlier. A side of beans and rice is one of the better choices because it’s not super high in fat, and also packs some protein and filling fiber (6 grams of fiber, in fact).
Nutrition stats: 250 calories,16 grams of fat (5 grams saturated), 22 grams of carbohydrates, 8 grams of protein
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A classic with chicken, a regular order of coleslaw is a decent choice given all of the side dishes Popeye’s offers. Sure, it’s no kale when it comes to nutrients, but it’s lower in calories, carbs, and fat than some of the other sides.
Nutrition stats: 140 calories, 10 grams of fat (2 grams saturated), 12 grams of carbs, 1 gram of protein
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I’ll be honest: I don’t love the options for breakfast at Popeye’s, but out of the entire breakfast menu, grits are a decent choice. Popeye’s doesn’t specify what kind of grits they use, but many types are fortified with iron, an important nutrient for creating a protein in red blood cells that carries oxygen to your body.
Nutrition stats: 370 calories, 5 grams of fat (0.5 grams saturated), 30 grams of carbohydrates, 5 grams of protein
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Let’s look at those menu items again, all in one place:
#1: Blackened Tenders – 3 piece
#2: Blackened Tenders – 5 piece
#3: Single Chicken Breast (Signature Chicken)
#4: Classic Boneless Wings (half an order)
#5: Red Beans & Rice (Regular size)
#6: Coleslaw (Regular size)
#7: Grits (Breakfast)
Curious which one a dietitian would choose?
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It might not be surprising, but I’d choose the 5-piece blackened chicken with red beans and rice! Which is your favorite entree and side?
Let me know in the comments!
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