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Chick-fil-A vs Popeyes: nutrition compared
Which is healthier, Chick-fil-A or Popeyes? Calories, protein and sodium for every main meal on their 2026 menus, side by side.
2026Freshest menu data
The short answer
By the numbers, Chick-fil-A is the easier place to eat light: it wins 4 of 6 rows. Popeyes still has good picks, listed below.
| Chick-fil-A | Popeyes | |
|---|---|---|
| Main meals in our data | 74 | 9 |
| Light, high protein meals (≤500 cal, 20 g+ protein) | 29 (39%) | 0 (0%) |
| Median meal | 515 cal | 480 cal |
| Median sodium | 1,700 mg | 1,320 mg |
| Most protein per calorie | Hash Brown Scramble Bowl with Grilled Filet-No Hash Browns: 270 cal, 30 g | Blackened Wrap Blackened Ranch: 360 cal, 17 g |
| Lightest meal | Berry Parfait with Granola: 270 cal | Blackened Wrap Blackened Ranch: 360 cal |
| Most protein | Cobb Salad with Chick-Fil-A Chick-N-Strips: 44 g | Classic Bacon & Cheese Chicken Sandwich: 36 g |
Green marks the better number for weight loss. Main meals only: 12 g+ protein, no drinks, sides or desserts.
Best orders at Chick-fil-A
20 g+ protein, most protein per calorie first
 Hash Brown Scramble Bowl with Grilled Filet-No Hash BrownsBreakfast · Grilled Filet-No Hash Browns | 270 | 30 g | 2 g | 16 g | n/a |
|---|---|---|---|---|---|
 12 Chick Fil a NuggetsEntrées · 12 | 380 | 40 g | 16 g | 17 g | n/a |
 4 Chick n StripsEntrées · 4 | 410 | 39 g | 22 g | 19 g | n/a |
3 Chick n StripsEntrées · 3 | 310 | 29 g | 16 g | 14 g | n/a |
 Egg White GrillBreakfast | 300 | 27 g | 29 g | 8 g | n/a |
Best orders at Popeyes
20 g+ protein, most protein per calorie first
 Classic Bacon & Cheese Chicken SandwichSandwiches | 830 | 36 g | 51 g | 53 g | 1,710 mg |
|---|---|---|---|---|---|
 Spicy Bacon & Cheese Chicken SandwichSandwiches | 828 | 36 g | 51 g | 53 g | 1,710 mg |
 Honey BBQ Sandwich with Bacon and CheeseSandwiches | 788 | 34 g | 79 g | 38 g | 2,470 mg |
 BBQ Chicken Po Boy SandwichSandwiches | 630 | 26 g | 78 g | 24 g | 2,020 mg |
Eat at Chick-fil-A or Popeyes. Still lose weight.
At both chains, the Hash Brown Scramble Bowl with Grilled Filet-No Hash Browns is 270 calories and the Classic Bacon & Cheese Chicken Sandwich is 830. MenuTrim builds your personal plan and shows which one fits today.
- Daily calories for your goalFrom your weight, goal weight and pace.
- A protein target and a per-meal limitSo one meal out doesn't take the whole day.
- The date you'll reach your goalAn estimate from your pace, updated as you log.
- both chains orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.
Build your plan in the app.Full menus: Chick-fil-A nutrition · Popeyes nutrition.