Fiber sideRed Beans & Rice
Regular
PCF580 mg sodiumMore fiber than regular fries, with less sodium.
Healthy options at Popeyes
The side can earn its spot.
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Popeyes meals under 650 calories, best protein first
- Blackened Tenders5 piecesPCF1 g fiber1,430 mg sodium
- Blackened Tenders3 piecesPCF1 g fiber860 mg sodium
- Classic or Spicy Tenders3 piecesPCF1 g fiber1,700 mg sodium
- Classic or Spicy Tenders5 piecesPCF2 g fiber2,840 mg sodium
- Signature Chicken Breast1 piecePCF2 g fiber1,780 mg sodium
See all 18
- Signature Chicken Leg1 piecePCF1 g fiber540 mg sodium
- Signature Chicken Wing1 piecePCF1 g fiber630 mg sodium
- Classic Bone-In Wings6 piecesPCF3 g fiber2,430 mg sodium
- Ghost Pepper Bone-In Wings6 piecesPCF3 g fiber2,930 mg sodium
- Signature Chicken Thigh1 piecePCF1 g fiber1,120 mg sodium
- Classic Tender Blackened Ranch Wrap1 wrapPCF2 g fiber1,340 mg sodium
- Classic Tender Wrap1 wrapPCF2 g fiber1,260 mg sodium
- Spicy Tender Wrap1 wrapPCF2 g fiber1,320 mg sodium
- Butterfly Shrimp8 piecesPCF2 g fiber1,140 mg sodium
- Breakfast Chicken Biscuit1 biscuitPCF1 g fiber1,280 mg sodium
- Egg Biscuit1 biscuitPCF1 g fiber1,160 mg sodium
- Sausage Biscuit1 biscuitPCF1 g fiber1,100 mg sodium
- Sausage & Gravy Biscuit1 biscuitPCF3 g fiber1,090 mg sodium
Sorted by protein per calorie. Sodium over 1,500 mg in red. Source: Popeyes nutrition page, US menu, November 4, 2026. Not affiliated with Popeyes.
Questions
What are healthy options at Popeyes?
Blackened tenders with regular red beans and rice and unsweetened tea bring protein and fiber. Sodium still adds up; count sauces separately.
Are Popeyes blackened tenders a lighter option?
Yes. The smaller order has 170 calories and 28 g protein, before sides or sauces.
Which Popeyes side adds fiber?
Regular red beans and rice has 6 g fiber. It also has 580 mg sodium, so portions matter.
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Chicken firstBlackened Tenders
3 pieces
PCF860 mg sodiumAdd a fiber side. Go easy on extra salty dips.