Popeyes • Weight Loss & GLP-1 Friendly Guide • Updated June 2026
Weight Loss Options at Popeyes
Quick Answer: Popeyes has 6 weight loss options. The highest-protein option at Popeyes is the Bonafide Mild Chicken Breast with 35g protein (440 cal). Top pick overall: the Bonafide Spicy Chicken Breast (420 cal, 33g protein, Nom Score B).
6Weight Loss Options
42Total Analyzed
BBest Grade
Top rated
Top Weight Loss 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
Chicken Blackened Tenders (3 Pcs)
Cal
170
Prot
26g
Sod
550
Sug
0g
View full ingredients
Classic Chicken Tenders: Boneless chicken breast strips, contains up to 30% solution of water, seasoning blend [seasoning (modified corn starch, salt, natural flavor, monosodium glutamate, onion powder, garlic powder, maltodextrin), modified food starch, sodium phosphate, carrageenan, chicken broth], mild seasoning [food starch modified (corn), monosodium glutamate, salt, seasoning mix of dried onion, dried garlic, dried celery and spices including paprika, natural flavor (oleoresin capsicum, polysorbate 80 added for emulsion and stability)].
Blackened Seasoning: Selected blend of spices including paprika, seasoning [dried garlic and dried onion], salt, less than 2% silicon dioxide added to prevent clumping, less than 2% palm oil.
Tallow: Beef fat, BHT, citric acid, dimethylpolysiloxane.
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
Chicken Blackened Tenders (3 Pcs)
Processed meat. Great sat fat & sugar. Watch the sodium. Light on fiber. · Marinated, hand-breaded, fried in palm oil blend
Classic Chicken Tenders: Boneless chicken breast strips, contains up to 30% solution of water, seasoning blend [seasoning (modified corn starch, salt, natural flavor, monosodium glutamate, onion powder, garlic powder, maltodextrin), modified food starch, sodium phosphate, carrageenan, chicken broth], mild seasoning [food starch modified (corn), monosodium glutamate, salt, seasoning mix of dried onion, dried garlic, dried celery and spices including paprika, natural flavor (oleoresin capsicum, polysorbate 80 added for emulsion and stability)].. Blackened Seasoning: Selected blend of spices including paprika, seasoning [dried garlic and dried onion], salt, less than 2% silicon dioxide added to prevent clumping, less than 2% palm oil.. Tallow: Beef fat, BHT, citric acid, dimethylpolysiloxane.
C
170
26g
2g
550mg
4
Catfish Fillet
Great sugar. Watch the sodium & sat fat. Light on fiber.
C
460
21g
27g
1140mg
5
Chicken Spicy Tenders (3 Pcs)
Processed meat. Great sugar & portion. Watch the sodium. · Contains: Wheat, Egg, Milk
Contains: WheatEggMilk
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).. Tallow: Beef fat, BHT, citric acid, dimethylpolysiloxane.
C
310
28g
16g
1240mg
6
Chicken Mild Tenders (3pcs)
Processed meat. Great sugar & portion. Watch the sodium. Light on fiber. · Contains: Wheat, Egg, Milk
Contains: WheatEggMilk
Classic Chicken Tenders: Boneless chicken breast strips, contains up to 30% solution of water, seasoning blend [seasoning (modified corn starch, salt, natural flavor, monosodium glutamate, onion powder, garlic powder, maltodextrin), modified food starch, sodium phosphate, carrageenan, chicken broth], mild seasoning [food starch modified (corn), monosodium glutamate, salt, seasoning mix of dried onion, dried garlic, dried celery and spices including paprika, natural flavor (oleoresin capsicum, polysorbate 80 added for emulsion and stability)].. 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
340
27g
26g
1350mg
The Nom Score read
Of the 6 weight loss options at Popeyes, the Bonafide Spicy Chicken Breast rates highest — Nom Score B (65/100), on 420 calories, 33g protein, and 830mg sodium. The Bonafide Mild Chicken Breast carries the most protein at 35g. The lightest is the Chicken Blackened Tenders (3 Pcs), at 170 calories. Most come from the Chicken Nuggets & Tenders menu (3 of 6). Protein ranges 21–35g across the picks. Figures are computed from Popeyes’ published nutrition data (June 2026).
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Watch-outs
What to Avoid
These items at Popeyes don’t meet weight loss criteria:
Egg & Sausage Biscuit
690 cal (max 500)
Sausage Biscuit
only 13g protein (min 20) — 540 cal (max 500)
Oreo Cheesecake Cup
only 7g protein (min 20) — 580 cal (max 500)
Chicken Biscuit
only 17g protein (min 20)
Egg Biscuit
only 13g protein (min 20) — 510 cal (max 500)
Order smarter
Pro Tips: How to Order Weight Loss at Popeyes
The Blackened Tenders (170 cal, 26g protein, 0g sugar) are the single best GLP-1-friendly order at Popeyes
A Bonafide Spicy Chicken Breast (420 cal, 33g protein) fits under 500 calories if you skip the breaded sides
Skip the biscuits, sweet pies, and mac & cheese—blackened or peeled fried chicken keeps sugar near zero
FAQ
Common questions about weight loss at Popeyes
Is Popeyes good for weight loss diets?
Yes — Popeyes has 6 weight loss options, topped by the Bonafide Spicy Chicken Breast (Nom Score B).
What’s the best weight loss 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).
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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