High-Protein Popeyes Orders, Ranked
By the MacroTray editorial team · Updated · Data: Popeyes USA Nutrition Guide (November 2026)
Protein targets are easier to hit when you know which orders actually deliver. Below, every Popeyes meal in our data is ranked two ways: total protein, and protein per 100 calories, which shows how much protein you get for the calories you spend.
Key takeaways
- Most protein: Tenders - Classic or Spicy (5 pieces) with 58g.
- Most protein per calorie: Tenders - Blackened (5 pieces) at 16.8g per 100 calories.
- Sauces, dressings and sugary drinks add calories without protein. Check them in the calculator.
Most protein per order
| # | Order | Protein | Cal | Net carbs | Sodium |
|---|---|---|---|---|---|
| 1 | Tenders - Classic or Spicy (5 pieces) | 58g | 650 | 39g | 2,840mg |
| 2 | Breast (Signature Chicken) | 52g | 620 | 15g | 1,780mg |
| 3 | Tenders - Blackened (5 pieces) | 47g | 280 | 3g | 1,430mg |
| 4 | 2-piece dark combocustom build | 46g | 1190 | 76g | 2,800mg |
| 5 | 6 classic wings + mac & cheesecustom build | 46g | 920 | 53g | 2,940mg |
| 6 | Honey BBQ Bone-In Wings (6 pieces) | 36g | 850 | 87g | 3,510mg |
| 7 | Sweet & Spicy Bone-In Wings (6 pieces) | 36g | 870 | 93g | 3,810mg |
| 8 | Blackened tenders, leancustom build | 35g | 430 | 24g | 1,440mg |
| 9 | Tenders - Classic or Spicy (3 pieces) | 35g | 390 | 24g | 1,700mg |
| 10 | Classic Bone-In Wings (6 pieces) | 35g | 640 | 37g | 2,430mg |
Most protein per calorie
Best for cutting or for staying within a calorie budget while still getting protein.
| # | Order | Protein / 100 cal | Protein | Cal | Fat |
|---|---|---|---|---|---|
| 1 | Tenders - Blackened (5 pieces) | 16.8g | 47g | 280 | 9g |
| 2 | Tenders - Classic or Spicy (3 pieces) | 9.0g | 35g | 390 | 19g |
| 3 | Tenders - Classic or Spicy (5 pieces) | 8.9g | 58g | 650 | 32g |
| 4 | Breast (Signature Chicken) | 8.4g | 52g | 620 | 30g |
| 5 | Blackened tenders, leancustom build | 8.1g | 35g | 430 | 22g |
| 6 | Leg (Signature Chicken) | 7.5g | 15g | 200 | 12g |
| 7 | Wing (Signature Chicken) | 6.4g | 14g | 220 | 15g |
| 8 | Classic Bone-In Wings (6 pieces) | 5.5g | 35g | 640 | 38g |
| 9 | Ghost Pepper Bone-In Wings (6 pieces) | 5.4g | 35g | 650 | 38g |
| 10 | Thigh (Signature Chicken) | 5.1g | 25g | 490 | 34g |
Tips
- Grilled or lean proteins usually beat fried versions on protein per calorie.
- Doubling the protein, where offered, is often the cheapest way to add protein without adding many carbs.
- Watch the sodium column: high-protein orders are often salty.
Frequently asked questions
What has the most protein at Popeyes?
Tenders - Classic or Spicy (5 pieces) has the most protein in our ranking: 58g for 650 calories.
What is the leanest high-protein order at Popeyes?
Tenders - Blackened (5 pieces) gives the most protein per calorie: 16.8g of protein per 100 calories (47g total).
More Popeyes guides
- The Lowest-Calorie Meals at Popeyes
- Popeyes Keto and Low-Carb Guide
- Popeyes Low-Sodium Guide
- Full Popeyes menu nutrition