🍗 Popeyes Macros: What to Actually Order
Macros for 2 Popeyes menu items — calories, protein, carbs, and fat side by side, ranging from 280 to 410 calories. Popeyes is available nationwide across the US. The highest-protein order is the Blackened Chicken Tenders (5pc) (44g protein), and the lightest is the Blackened Chicken Tenders (5pc) (280 calories). Use the table to eyeball it — or let MacroMatch score every item against your exact targets.
Full macro table (sorted by protein)
| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Blackened Chicken Tenders (5pc) | 280 | 44g | 2g | 10g |
| Chicken Tenders (3pc) | 410 | 28g | 22g | 24g |
Best for protein
- Blackened Chicken Tenders (5pc) — 44g protein, 280 cal (15.7g protein per 100 cal)
- Chicken Tenders (3pc) — 28g protein, 410 cal (6.8g protein per 100 cal)
The Blackened Chicken Tenders (5pc) is the winner on both counts: the most total protein and the best protein-to-calorie ratio at Popeyes.
Stop doing this math by hand. Tell MacroMatch your calorie and protein targets and it scores every Popeyes item (and 25+ other chains) against them — then hands you a DoorDash or Uber Eats link.
Find your best Popeyes order →FAQ
What is the highest-protein meal at Popeyes?
The Blackened Chicken Tenders (5pc) leads with 44g of protein for 280 calories (2g carbs, 10g fat). That works out to 15.7g of protein per 100 calories.
What is the lowest-calorie order at Popeyes?
The Blackened Chicken Tenders (5pc) is the lightest item we track at Popeyes, at 280 calories with 44g protein, 2g carbs, and 10g fat.
Which Popeyes meal has the best protein-to-calorie ratio?
The Blackened Chicken Tenders (5pc) delivers 15.7g of protein per 100 calories (44g protein in 280 calories) — the most protein-efficient Popeyes order on this list.
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Nutrition values are compiled from publicly available chain nutrition data and are approximate; recipes and portions vary by location. Always check the restaurant’s official nutrition information for allergies or medical needs.