MenuTrim
Most protein per calorie
Blackened Wrap Blackened Ranch
360cal
P 17 g · C 27 g · F 20 g
4.7 g of protein for every 100 calories.
Healthy Popeyes options: what to order
The healthiest Popeyes meals on the 2026 menu: most protein, fewest calories, least sodium. Picked for losing weight without skipping the drive-thru.
Lightest meal with 20 g+ protein
BBQ Chicken Po Boy Sandwich
630cal
P 26 g · C 78 g · F 24 g
630 calories and still 26 g of protein.
Lowest sodium with 20 g+ protein
Spicy Bacon & Cheese Chicken Sandwich
828cal
P 36 g · C 51 g · F 53 g
1,710 mg sodium, 74% of a day.
High protein, 30 g or more
3 meals, fewest calories first
 Honey BBQ Sandwich with Bacon and CheeseSandwiches | 788 | 34 g | 79 g | 38 g | 2,470 mg |
|---|---|---|---|---|---|
Spicy Bacon & Cheese Chicken SandwichSandwiches | 828 | 36 g | 51 g | 53 g | 1,710 mg |
 Classic Bacon & Cheese Chicken SandwichSandwiches | 830 | 36 g | 51 g | 53 g | 1,710 mg |
Under 400 calories
1 meals, most protein first
Blackened Wrap Blackened RanchSandwiches | 360 | 17 g | 27 g | 20 g | 1,170 mg |
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Eat at Popeyes. Still lose weight.
At Popeyes, the Blackened Wrap Blackened Ranch is 360 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.
- Popeyes orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.
Build your plan in the app.Questions
What is the healthiest thing to order at Popeyes?
By protein per calorie it is the Blackened Wrap Blackened Ranch: 360 calories with 17 g of protein. Healthy depends on your goal, so the picks above cover the lightest meal, the most protein and the lowest sodium.
What is the highest-protein meal at Popeyes?
The Classic Bacon & Cheese Chicken Sandwich has 36 g of protein and 830 calories.
Which Popeyes meals are under 400 calories?
Blackened Wrap Blackened Ranch (360 cal).
What is the highest-calorie meal at Popeyes?
The Classic Bacon & Cheese Chicken Sandwich at 830 calories, 53 g of fat and 1,710 mg of sodium.