Popeyes • Low Sodium Guide • Updated June 2026
The Lowest-Sodium Options at Popeyes
Quick Answer: Popeyes has 15 low sodium options. The lowest-sodium option at Popeyes is the Bonafide Spicy Chicken Leg with 360mg sodium (170 cal). Top pick overall: the Bonafide Spicy Chicken Thigh (260 cal, 14g protein, Nom Score B). Every pick here is 600mg of sodium or less; the FDA’s official “low sodium” label means 140mg or less, so we mark how close each gets in the table below.
15Low Sodium Options
42Total Analyzed
BBest Grade
Top rated
Top Low Sodium 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
Hashbrowns
Cal
360
Prot
3g
Sod
450
Sug
0g
3
C
Bonafide Spicy Chicken Leg
Cal
170
Prot
13g
Sod
360
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.
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
moderate
2
Hashbrowns
Contains trans fat. Great sugar & portion. Light on protein.
B
360
3g
41g
450mg
moderate
3
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
light
4
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
moderate
5
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
moderate
The Nom Score read
The Bonafide Spicy Chicken Thigh tops Popeyes’ 15 low sodium options — Nom Score B (66/100) on 260 calories, 14g protein, and 460mg sodium. The lightest is the Bonafide Mild Chicken Leg, at 160 calories. Most come from the Chicken menu (4 of 5). Sodium runs 360–460mg across the picks. None clear the FDA’s 140mg “low sodium” line, but all stay at or under 600mg.
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 low sodium criteria:
Egg & Sausage Biscuit
1520mg sodium (max 600)
Sausage Biscuit
1100mg sodium (max 600)
Chicken Mild Tenders (3pcs)
1350mg sodium (max 600)
Chicken Biscuit
1275mg sodium (max 600)
Egg Biscuit
1155mg sodium (max 600)
Order smarter
Pro Tips: How to Order Low Sodium at Popeyes
Skip the cheese, which often adds 200-400mg sodium
Ask for no salt on grilled items when possible
Choose fresh salsa over prepared sauces
Heading out or stuck without options? Keep low sodium snacks on hand so a low sodium choice is always within reach.
FAQ
Common questions about low sodium at Popeyes
Is Popeyes good for low sodium diets?
Yes — Popeyes has 15 low sodium options, topped by the Bonafide Spicy Chicken Thigh (Nom Score B).
What’s the best low sodium 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-sodium item at Popeyes?
The lowest-sodium option at Popeyes is the Bonafide Spicy Chicken Leg with 360mg sodium (170 cal).
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 →
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