Popeyes • Low Calorie Guide • Updated June 2026
Under 500 Cal Options at Popeyes
Quick Answer: Popeyes has 27 under 500 cal options. The lowest-calorie option at Popeyes is the Bonafide Mild Chicken Leg with 160 calories. Top pick overall: the Bonafide Spicy Chicken Thigh (260 cal, 14g protein, Nom Score B).
27Under 500 Cal Options
42Total Analyzed
BBest Grade
Top rated
Top Under 500 Cal Picks at Popeyes
1
B
Bonafide Spicy Chicken Thigh
Cal
260
Prot
14g
Sod
460
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
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.
3
B
Hashbrowns
Cal
360
Prot
3g
Sod
450
Sug
0g
Item
Grade
Cal
Protein
Carbs
Sodium
1
Bonafide Spicy Chicken ThighNom’s Top Pick
Great sugar & portion. 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.. 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
260
14g
8g
460mg
2
Bonafide Spicy Chicken Breast
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
3
Hashbrowns
Contains trans fat. Great sugar & portion. Light on protein.
B
360
3g
41g
450mg
4
Bonafide Spicy Chicken Leg
Great sugar & portion. 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.
C
170
13g
5g
360mg
5
Loaded Chicken Wrap
Great sugar & portion. Watch the sodium. · Contains: Wheat, Egg, Milk, Soy
Contains: WheatEggMilkSoy
Spicy Chicken Tenders: Boneless skinless spicy chicken breast strips, contains up to 30% of a solution of water, spicy seasoning (selected blend of capsicums including paprika, salt, garlic, monosodium glutamate, cumin and mustard). Seasoning blend {Modified food starch, sodium phosphate, carrageenan, monoglycerides, chicken broth, oleoresin paprika [natural flavoring and coloring, cottonseed oil, mono and di-glycerides, soybean oil, tocopherol (antioxidant)].. 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).. Red Beans Sauce: Water, red kidney beans, pork fat [cured with water, salt, smoke flavor (sunflower oil and wood smoke flavors), sodium phosphate, sugar, brown sugar, sodium nitrite (salt, sodium nitrite {6.25%}, fd&c red #3)], red bean seasoning mix (salt, spices including paprika and parsley, dried garlic, and monosodium glutamate), dried onions. May contain food starch-modified.. Instant Rice: Precooked long grain rice, niacin (niacinamide), iron (ferric orthophosphate), thiamine (thiamine mononitrate), folic acid.. Red Rice Seasoning: Salt, seasoning (dried onion, dried garlic), spices including paprika, not more than 2% silicon dioxide or sodium aluminum silicate added to prevent caking, less than 2% palm 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.
C
310
14g
33g
890mg
6
Bonafide Mild Chicken Wing
Great sugar & portion. 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
210
13g
8g
610mg
7
Bonafide Spicy Chicken Wing
Great sugar & portion. Watch the sodium & sat fat. 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.. 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.
C
210
13g
8g
410mg
8
Bonafide Mild Chicken Leg
Great sugar & portion. 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.. 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
160
14g
5g
460mg
9
Bacon Biscuit
Great sugar & portion. Watch the sodium & sat fat. Light on protein.
C
400
8g
37g
780mg
10
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
The Nom Score read
Of the 27 under 500 cal options at Popeyes, the Bonafide Spicy Chicken Thigh rates highest — Nom Score B (66/100), on 260 calories, 14g protein, and 460mg sodium. The Bonafide Mild Chicken Breast carries the most protein at 35g. The lightest is the Bonafide Mild Chicken Leg, at 160 calories. Most come from the Chicken menu (7 of 10). Calories run 160–440 across the picks.
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Watch-outs
What to Avoid
These items at Popeyes don’t meet under 500 cal criteria:
Egg & Sausage Biscuit
690 cal (max 500)
Sausage Biscuit
540 cal (max 500)
Oreo Cheesecake Cup
580 cal (max 500)
Egg Biscuit
510 cal (max 500)
Chicken Sandwich
699 cal (max 500)
Order smarter
Pro Tips: How to Order Under 500 Cal at Popeyes
The 3-piece Blackened Tenders (170 cal, 26g protein) are the leanest high-protein meal
A Bonafide Chicken Leg is 160 calories and a wing is 210—smaller pieces beat the 440-calorie breast
Skip the Chicken Sandwich (699 cal) and loaded sides; the Cajun fries and biscuits add up fast
FAQ
Common questions about under 500 cal at Popeyes
Is Popeyes good for under 500 cal diets?
Yes — Popeyes has 27 under 500 cal options, topped by the Bonafide Spicy Chicken Thigh (Nom Score B).
What’s the best under 500 cal option at Popeyes?
The Bonafide Spicy Chicken Thigh is the best choice with 260 calories, 14g protein, and a Nom Score of B.
What is the lowest-calorie item at Popeyes?
The lowest-calorie option at Popeyes is the Bonafide Mild Chicken Leg with 160 calories.
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’ official published nutrition data. How the Nom Score works →
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