Nutrition Facts for Popeyes: What are the Best and Worst Popeye's Food Items?

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Popeyes and Healthy Eating

Popeyes is not always the healthiest choice when it comes to chicken. While there’s nothing like a home cooked meal to stay healthy, knowing the nutrition facts for Popeyes chicken can help you adopt better eating habits when you choose to eat out. Below are some of the best and worst Popeyes food items to eat, with nutrition data to help you make healthier choices.


If you are trying to lose weight or cut back on calories, there are some choices on the Popeyes menu that can help you meet your goal. Whether you like mild or spicy chicken, legs and wings have some of the least amount of calories. Eating legs and wings that are skinless and not breaded results in even fewer calories.

Menu items to steer clear of are the Cajun Wing Segments, the Chicken Bowl, Crispy Chicken Sandwich, and Deluxe Mild with mayonnaise. These all come at above 550 calories per serving.


Many of Popeyes chicken items are already low in carbs. However, if you’re drastically cutting down on carbs, then go for chicken that has the skin and breading removed.

Much of the carb-laden food available at Popeyes is found outside their regular selection of chicken. Take, for example, the Loaded Chicken Wrap (44 grams of carbs); it’s a poor choice for someone watching their carbs. Also, the Chicken Bowl (44 grams of carbs), Crispy Chicken Sandwhich (56 grams of carbs), and the Deluxe Mild with or without mayonnaise (53/54 grams of carbs) are all poor choices.


People generally need to avoid fat in their diet, but this doesn’t have to be impossible with a Popeye’s menu. Go for corn, mashed potatoes, green beans, and any type of chicken that is skinless with no breading.

The worst item on the Popeyes menu is the Cajun Wing Segments at 43 grams of fat per serving.


Wings are usually the poorest choice for people who want a protein rich diet. For people who need a lot of protein in their diet, good choices include any kind of chicken breast, Naked Chicken Strips, Mild Tenders, Spicy Tenders, Cajun Wing segments, the Chicken Bowl, Crispy Chicken Sandwich, or the Deluxe Mild. All these menu options have at least 25 grams of protein per serving.

Vitamins and Minerals

Let’s take a minute to discuss sodium content. If you’re watching your sodium intake, the best choice is corn on the cob, which has no sodium. Other good choices include skinless and non-breaded chicken wings and legs.

The worst choice is the Spicy Tenders (2160 mg sodium). Other poor choices in this section include Mild Tenders, the Chicken Bowl, and the Crispy Chicken Sandwich.

Final Words…

It’s good to know the nutrition facts for Popeyes for many reasons. You can make healthier choices when you eat out. You don’t have to feel left out when you go out to eat with family and friends. When you do, you can stay true to your diet and possibly eat a meal that’s just as healthy as a home cooked meal by knowing Popeyes menu items nutrition facts. You can find other articles related to this topic by following this internal link: Popeyes chicken nutrition.