Popeyes • High Protein Guide • Updated June 2026
High Protein Options at Popeyes
Quick Answer: Popeyes has a deep bench here: 9 high protein options, every one with at least 20g protein. The best is the Bonafide Spicy Chicken Breast (420 cal, 33g protein, Nom Score B); the highest-protein is the Bonafide Mild Chicken Breast at 35g protein.
9High Protein Options
42Total Analyzed
BBest Grade
Top rated
Top High Protein Picks at Popeyes
1
B
Bonafide Spicy Chicken Breast
Cal
420
Prot
33g
Sod
830
Sug
0g
Contains: WheatEggMilk
View full ingredients
Bone-In Chicken: Chicken cut-up 8 pieces, contains up to 12% solution of water, seasoning (salt, monosodium glutamate, palm oil, seasonings including dried garlic and dried onion), natural.
Spicy Topical Marinade: Selected blend of capsicums, modified food starch (tapioca), spices including paprika, yeast extract (yeast extract, salt), vegetable oil (to control dust), dried garlic, monosodium glutamate, mustard.
Flour: Bleached wheat flour enriched (bleached wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), malted barley flour.
Poultry Batter: Water, enriched bleached wheat flour (enriched with niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), salt, spice pack (enriched bleached wheat flour [enriched with niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid], salt, sugar, fd&c yellow #5, fd&c yellow #6, fd&c red #40, soybean oil, spices including mustard, dried whole eggs, nonfat dried milk, powdered cellulose, corn syrup solids, sodium bicarbonate (leavening), natural flavor).
Tallow: Beef fat, BHT, citric acid, dimethylpolysiloxane.
2
C
Bonafide Mild Chicken Breast
Cal
440
Prot
35g
Sod
1330
Sug
0g
Contains: WheatEggMilk
View full ingredients
Bone-In Chicken: Chicken cut-up 8 pieces, contains up to 12% solution of water, seasoning (salt, monosodium glutamate, palm oil, seasonings including dried garlic and dried onion), natural.
Flour: Bleached wheat flour enriched (bleached wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), malted barley flour.
Poultry Batter: Water, enriched bleached wheat flour (enriched with niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), salt, spice pack (enriched bleached wheat flour [enriched with niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid], salt, sugar, fd&c yellow #5, fd&c yellow #6, fd&c red #40, soybean oil, spices including mustard, dried whole eggs, nonfat dried milk, powdered cellulose, corn syrup solids, sodium bicarbonate (leavening), natural flavor).
Tallow: Beef fat, BHT, citric acid, dimethylpolysiloxane.
3
C
Spicy Chicken Sandwich
Cal
700
Prot
28g
Sod
1473
Sug
8g
Contains: WheatEggMilkSoy
View full ingredients
Chicken Filet: Boneless chicken breast meat with rib meat, contains up to 23% water, seasoning (salt, monosodium glutamate, palm oil, seasoning including dried garlic and dried onion), modified food starch, potassium and sodium phosphates.
Chicken Breader: Wheat flour, bleached wheat flour, leavening (sodium bicarbonate, sodium aluminum phosphate), salt.
Buttermilk Batter: Water, enriched wheat flour (niacin, iron, thiamine mononitrate, riboflavin, and folic acid), food starch-modified (corn), corn flour, mustard flour, salt, spices, buttermilk powder, vinegar powder (maltodextrin, food starch-modified, vinegar), powdered cellulose, beta carotene (color), garlic powder, methylcellulose, onion powder.
Tallow: Beef fat, BHT, citric acid, dimethylpolysiloxane.
Brioche Bun: Enriched wheat flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), malted barley flour, water, sugar, yeast, contains less than 2% of coloring (corn flour, soybean oil, spices tumeric and paprika), mono/diglycerides, natural flavor), dough conditioner (wheat gluten, malted wheat flour, deactivated yeast), enzymes (wheat flour, enzymes), glaze (water, vegetable oil, vegetable proteins, dextrose, maltodextrins, starch), cultured wheat flour, natural butter flavor, potato flour, salt, soybean oil.
Buttery Biscuit Dressing: Buttery and hydrogenated soybean oil, water, salt, contains less than 2% of palm and palm kernel oil, vegetable mono & diglycerides, soy lecithin, sodium benzoate (a preservative), citric acid, natural & artificial flavors, calcium disodium EDTA added to protect flavor, beta carotene (color), vitamin a palmitate added.
Spicy Spread: Soybean oil, distilled vinegar, egg yolks, water, salt, contains 2% or less of sugar, natural flavors, spices, mustard, dehydrated garlic, yeast extract, extractives of paprika, spice extractives, monosodium glutamate, calcium disodium EDTA (to protect quality).
Pickles: Cucumbers, water, salt, vinegar, calcium chloride, sodium benzoate (as a preservative), natural flavorings and spices.
Item
Grade
Cal
Protein
Carbs
Sodium
1
Bonafide Spicy Chicken BreastNom’s Top Pick
Contains trans fat. Great sugar & protein. Watch the sodium. · Contains: Wheat, Egg, Milk
Contains: WheatEggMilk
Bone-In Chicken: Chicken cut-up 8 pieces, contains up to 12% solution of water, seasoning (salt, monosodium glutamate, palm oil, seasonings including dried garlic and dried onion), natural.. Spicy Topical Marinade: Selected blend of capsicums, modified food starch (tapioca), spices including paprika, yeast extract (yeast extract, salt), vegetable oil (to control dust), dried garlic, monosodium glutamate, mustard.. Flour: Bleached wheat flour enriched (bleached wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), malted barley flour.. Poultry Batter: Water, enriched bleached wheat flour (enriched with niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), salt, spice pack (enriched bleached wheat flour [enriched with niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid], salt, sugar, fd&c yellow #5, fd&c yellow #6, fd&c red #40, soybean oil, spices including mustard, dried whole eggs, nonfat dried milk, powdered cellulose, corn syrup solids, sodium bicarbonate (leavening), natural flavor).. Tallow: Beef fat, BHT, citric acid, dimethylpolysiloxane.
B
420
33g
13g
830mg
2
Bonafide Mild Chicken Breast
Great sugar & protein. Watch the sodium. Light on fiber. · Contains: Wheat, Egg, Milk
Contains: WheatEggMilk
Bone-In Chicken: Chicken cut-up 8 pieces, contains up to 12% solution of water, seasoning (salt, monosodium glutamate, palm oil, seasonings including dried garlic and dried onion), natural.. Flour: Bleached wheat flour enriched (bleached wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), malted barley flour.. Poultry Batter: Water, enriched bleached wheat flour (enriched with niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), salt, spice pack (enriched bleached wheat flour [enriched with niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid], salt, sugar, fd&c yellow #5, fd&c yellow #6, fd&c red #40, soybean oil, spices including mustard, dried whole eggs, nonfat dried milk, powdered cellulose, corn syrup solids, sodium bicarbonate (leavening), natural flavor).. Tallow: Beef fat, BHT, citric acid, dimethylpolysiloxane.
C
440
35g
16g
1330mg
3
Spicy Chicken Sandwich
Watch the sodium. Light on fiber. · Contains: Wheat, Egg, Milk, Soy
Contains: WheatEggMilkSoy
Chicken Filet: Boneless chicken breast meat with rib meat, contains up to 23% water, seasoning (salt, monosodium glutamate, palm oil, seasoning including dried garlic and dried onion), modified food starch, potassium and sodium phosphates.. Chicken Breader: Wheat flour, bleached wheat flour, leavening (sodium bicarbonate, sodium aluminum phosphate), salt.. Buttermilk Batter: Water, enriched wheat flour (niacin, iron, thiamine mononitrate, riboflavin, and folic acid), food starch-modified (corn), corn flour, mustard flour, salt, spices, buttermilk powder, vinegar powder (maltodextrin, food starch-modified, vinegar), powdered cellulose, beta carotene (color), garlic powder, methylcellulose, onion powder.. Tallow: Beef fat, BHT, citric acid, dimethylpolysiloxane.. Brioche Bun: Enriched wheat flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), malted barley flour, water, sugar, yeast, contains less than 2% of coloring (corn flour, soybean oil, spices tumeric and paprika), mono/diglycerides, natural flavor), dough conditioner (wheat gluten, malted wheat flour, deactivated yeast), enzymes (wheat flour, enzymes), glaze (water, vegetable oil, vegetable proteins, dextrose, maltodextrins, starch), cultured wheat flour, natural butter flavor, potato flour, salt, soybean oil.. Buttery Biscuit Dressing: Buttery and hydrogenated soybean oil, water, salt, contains less than 2% of palm and palm kernel oil, vegetable mono & diglycerides, soy lecithin, sodium benzoate (a preservative), citric acid, natural & artificial flavors, calcium disodium EDTA added to protect flavor, beta carotene (color), vitamin a palmitate added.. Spicy Spread: Soybean oil, distilled vinegar, egg yolks, water, salt, contains 2% or less of sugar, natural flavors, spices, mustard, dehydrated garlic, yeast extract, extractives of paprika, spice extractives, monosodium glutamate, calcium disodium EDTA (to protect quality).. Pickles: Cucumbers, water, salt, vinegar, calcium chloride, sodium benzoate (as a preservative), natural flavorings and spices.
C
700
28g
50g
1473mg
4
Chicken Sandwich
Watch the sodium. Light on fiber. · Contains: Wheat, Egg, Milk, Soy
Contains: WheatEggMilkSoy
Chicken Filet: Boneless chicken breast meat with rib meat, contains up to 23% water, seasoning (salt, monosodium glutamate, palm oil, seasoning including dried garlic and dried onion), modified food starch, potassium and sodium phosphates.. Chicken Breader: Wheat flour, bleached wheat flour, leavening (sodium bicarbonate, sodium aluminum phosphate), salt.. Buttermilk Batter: Water, enriched wheat flour (niacin, iron, thiamine mononitrate, riboflavin, and folic acid), food starch-modified (corn), corn flour, mustard flour, salt, spices, buttermilk powder, vinegar powder (maltodextrin, food starch-modified, vinegar), powdered cellulose, beta carotene (color), garlic powder, methylcellulose, onion powder.. Tallow: Beef fat, BHT, citric acid, dimethylpolysiloxane.. Brioche Bun: Enriched wheat flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), malted barley flour, water, sugar, yeast, contains less than 2% of coloring (corn flour, soybean oil, spices tumeric and paprika), mono/diglycerides, natural flavor), dough conditioner (wheat gluten, malted wheat flour, deactivated yeast), enzymes (wheat flour, enzymes), glaze (water, vegetable oil, vegetable proteins, dextrose, maltodextrins, starch), cultured wheat flour, natural butter flavor, potato flour, salt, soybean oil.. Buttery Biscuit Dressing: Buttery and hydrogenated soybean oil, water, salt, contains less than 2% of palm and palm kernel oil, vegetable mono & diglycerides, soy lecithin, sodium benzoate (a preservative), citric acid, natural & artificial flavors, calcium disodium EDTA added to protect flavor, beta carotene (color), vitamin a palmitate added.. Mayonnaise: Soybean oil, distilled vinegar, egg yolks, water, sugar, salt, calcium disodium EDTA (to protect quality), natural flavor.. Pickles: Cucumbers, water, salt, vinegar, calcium chloride, sodium benzoate (as a preservative), natural flavorings and spices.
C
699
28g
50g
1443mg
5
Egg & Sausage Biscuit
Great sugar. Watch the sodium & sat fat. Light on fiber & protein.
D
690
20g
43g
1520mg
The Nom Score read
The Bonafide Spicy Chicken Breast rates highest across a broad field — Nom Score B (65/100) on 420 calories, 33g protein, and 830mg sodium. 21% of the 42 Popeyes items we analyzed clear the high protein bar. That makes it the 28th-deepest high protein menu of the 31 chains we track. Among the dishes that miss, 100% do so on not enough protein. Most come from the Chicken menu (2 of 5). Protein ranges 20–35g across the picks. Figures are computed from Popeyes’ published nutrition data (June 2026).
Try the drink builders
What’s your coffee order really costing you?
Our drink builders price every size, milk, syrup pump, and shot — live.
Watch-outs
What to Avoid
These items at Popeyes don’t meet high protein criteria:
Sausage Biscuit
only 13g protein (min 20)
Oreo Cheesecake Cup
only 7g protein (min 20)
Chicken Biscuit
only 17g protein (min 20)
Egg Biscuit
only 13g protein (min 20)
Strawberry Cheesecake Cup
only 4g protein (min 20)
Order smarter
Pro Tips: How to Order High Protein at Popeyes
A Bonafide Chicken Breast has 33-35g protein; the Blackened Tenders give 26g for only 170 calories
The Spicy Tenders (28g protein, 3 pieces) beat the sandwich on protein-per-calorie
Skip the biscuit (4g protein) and pies—order an extra piece of chicken instead
FAQ
Common questions about high protein at Popeyes
Is Popeyes good for high protein diets?
Yes — Popeyes has 9 high protein options, topped by the Bonafide Spicy Chicken Breast (Nom Score B).
What’s the best high protein option at Popeyes?
The Bonafide Spicy Chicken Breast is the best choice with 420 calories, 33g protein, and a Nom Score of B.
What is the highest-protein item at Popeyes?
The highest-protein option at Popeyes is the Bonafide Mild Chicken Breast with 35g protein (440 cal).
What’s the best high-protein, low-calorie option at Popeyes?
For protein without the calories, the Bonafide Mild Chicken Breast is the pick — 35g protein in 440 calories (Nom Score C).
How we ranked these: Every item is scored by the Nom Score, which weighs
sodium, saturated fat, sugar, portion size, fiber, and protein per calorie against FDA daily-value guidance.
Data comes from Popeyes’ published nutrition information.
Nutrition data verified. Calorie counts and macros are taken from Popeyes’ published nutrition data. How the Nom Score works →
Explore More
Find the healthiest option, anywhere
Nom grades every fast food menu item A–F by the Nom Score, so you can order the best option at any restaurant.
Free to use
1,600+ items graded
No signup needed