Low-calorie orders at Popeyes
The wrap does not always win.
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Popeyes items, lightest first
- Mashed Potatoes with Cajun GravyRegular
PCF750 mg sodium
- Orange JuiceRegularPCF20 mg sodium
- ColeslawRegularPCF210 mg sodium
- Cajun GravyRegularPCF820 mg sodium
- Blackened Tenders3 piecesPCF860 mg sodium
See all 25
- Sweet TeaRegularPCF10 mg sodium
- Signature Chicken Leg1 piecePCF540 mg sodium
- Signature Chicken Wing1 piecePCF630 mg sodium
- Biscuit1 biscuitPCF520 mg sodium
- Cajun RiceRegularPCF560 mg sodium
- SpriteRegularPCF115 mg sodium
- Coca-ColaRegularPCF60 mg sodium
- Red Beans & RiceRegularPCF580 mg sodium
- Cajun FriesRegularPCF620 mg sodium
- Blackened Tenders5 piecesPCF1,430 mg sodium
- Homestyle Mac & CheeseRegularPCF510 mg sodium
- Cinnamon Apple Pie1 piePCF260 mg sodium
- Chilled Premium LemonadeRegularPCF5 mg sodium
- Strawberry & Cream Cheese Pie1 piePCF290 mg sodium
- Mashed Potatoes with Cajun GravyLargePCF2,190 mg sodium
- Butterfly Shrimp8 piecesPCF1,140 mg sodium
- Hash Rounds1 servingPCF450 mg sodium
- Classic or Spicy Tenders3 piecesPCF1,700 mg sodium
- Bacon Biscuit1 biscuitPCF780 mg sodium
- Classic Tender Blackened Ranch Wrap1 wrapPCF1,340 mg sodium
Sodium over 1,500 mg in red. Source: Popeyes nutrition page, US menu, November 4, 2026. Not affiliated with Popeyes.
Questions
What is a low calorie Popeyes meal?
Try the smaller blackened tenders, regular mashed potatoes with gravy and unsweetened tea. Count dipping sauces and biscuits separately.
Are Popeyes wraps lower calorie than tenders?
Not the classic wrap: it has 480 calories versus 390 for the smaller breaded tender order, without sides.
Is Popeyes frozen lemonade a light drink?
It has 430 calories as listed. Unsweetened tea has 0 calories and no sugar.
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