The Lowest-Calorie Meals at Popeyes
By the MacroTray editorial team · Updated · Data: Popeyes USA Nutrition Guide (November 2026)
These are the lightest complete meals at Popeyes, ranked from official nutrition data. Snacks, sides and drinks are left out so the comparison is fair. Every row links to its full label.
Key takeaways
- Lightest meal: Leg (Signature Chicken) at 200 calories.
- Heaviest meal: Chicken Sandwich combo at 1210 calories.
- Sides, sauces and drinks can add as much as the meal. Add them in the calculator to see the full total.
Lightest meals
| # | Order | Cal | Protein | Net carbs | Sodium |
|---|---|---|---|---|---|
| 1 | Leg (Signature Chicken) | 200 | 15g | 8g | 540mg |
| 2 | Wing (Signature Chicken) | 220 | 14g | 10g | 630mg |
| 3 | Tenders - Blackened (5 pieces) | 280 | 47g | 3g | 1,430mg |
| 4 | Butterfly Shrimp (8 pieces) | 360 | 14g | 28g | 1,140mg |
| 5 | Hash Rounds | 360 | 3g | 37g | 450mg |
| 6 | Tenders - Classic or Spicy (3 pieces) | 390 | 35g | 24g | 1,700mg |
| 7 | Bacon Biscuit | 400 | 8g | 34g | 780mg |
| 8 | Blackened tenders, leancustom build | 430 | 35g | 24g | 1,440mg |
| 9 | Classic Tender Blackened Ranch Wrap | 430 | 19g | 30g | 1,340mg |
| 10 | Classic Tender Wrap | 480 | 19g | 29g | 1,260mg |
Highest-calorie meals to watch
| # | Order | Cal | Fat | Sodium |
|---|---|---|---|---|
| 1 | Chicken Sandwich combocustom build | 1210 | 57g | 2,120mg |
| 2 | 2-piece dark combocustom build | 1190 | 75g | 2,800mg |
| 3 | 6 classic wings + mac & cheesecustom build | 920 | 58g | 2,940mg |
| 4 | Sweet & Spicy Bone-In Wings (6 pieces) | 870 | 38g | 3,810mg |
| 5 | Honey BBQ Bone-In Wings (6 pieces) | 850 | 38g | 3,510mg |
How to cut calories
- Pick a meal with protein so you stay full; very low-calorie meals with little protein often lead to snacking later.
- Choose water, unsweetened tea or diet drinks.
- Count dressings and dipping sauces; they are easy to forget.
Frequently asked questions
What is the lowest-calorie meal at Popeyes?
Among full meals in our data, Leg (Signature Chicken) is the lightest at 200 calories.
What is the highest-calorie item at Popeyes?
Chicken Sandwich combo is the highest-calorie meal in our data at 1210 calories.
More Popeyes guides
- High-Protein Popeyes Orders, Ranked
- Popeyes Keto and Low-Carb Guide
- Popeyes Low-Sodium Guide
- Full Popeyes menu nutrition