Popeyes items under 300 calories
Popeyes has 27 one-person menu items under 300 calories. The lightest three are Flat White at 55 kcal, Oasis Summer Fruits at 85 kcal, Mini Whipz - Vanilla at 105 kcal.
Ranked from 100 Popeyes menu items. Sharing portions, kids' items and extras are left out. Verified 13 Sep 2026.
27 items, ranked
| Item | Calories | Protein | Carbs | Fat | Menu price | Tags |
|---|---|---|---|---|---|---|
| Flat White | 55 kcal | g | g | g | £ | Verified |
| Oasis Summer Fruits | 85 kcal | g | g | g | £ | Verified |
| Mini Whipz - Vanilla | 105 kcal | g | g | g | £ | Verified |
| Red Bull Citrus Zest | 119 kcal | g | g | g | £ | Verified |
| Mini Whipz - Strawberry | 125 kcal | g | g | g | £ | Verified |
| Smoky Beans | 136 kcal | g | g | g | £ | Calorie verified |
| Original Lemonade | 139 kcal | g | g | g | £ | Calorie verified |
| Peach Lemonade | 139 kcal | g | g | g | £ | Calorie verified |
| 4 Boneless Plain Chicken | 150 kcal | g | g | g | £ | VerifiedDairy-free |
| Mini Whipz - Oreo | 157 kcal | g | g | g | £ | Verified |
| Strawberry Lemonade | 167 kcal | g | g | g | £ | Calorie verified |
| Ranch Dip | 185 kcal | g | g | g | £ | VerifiedVegetarianPescatarianGluten-free |
| Mini Whipz - Mud Pie | 219 kcal | g | g | g | £ | Verified |
| Chocolate Whipz | 222 kcal | g | g | g | £ | VerifiedVegetarianPescatarian |
| 6 Plain Boneless Wings | 225 kcal | g | g | g | £ | VerifiedDairy-free |
| Original Biscuit | 226 kcal | g | g | g | £ | VerifiedVegetarianPescatarian |
| Cajun Rice | 227 kcal | g | g | g | £ | VerifiedVeganVegetarianPescatarianDairy-free |
| 2 Spicy Tenders | 232 kcal | g | g | g | £ | VerifiedDairy-free |
| Biscuit & Cajun Gravy | 238 kcal | g | g | g | £ | Verified |
| Classic Savin' Wrap / Kids Wrap | 246 kcal | g | g | g | £ | Verified |
| Spicy Savin' Wrap | 247 kcal | g | g | g | £ | Verified |
| Mac & Cheese | 277 kcal | g | g | g | £ | VerifiedVegetarianPescatarian |
| Regular Fries | 283 kcal | g | g | g | £ | VerifiedVeganVegetarianPescatarianGluten-freeDairy-free |
| Oreo Whipz | 288 kcal | g | g | g | £ | Verified |
| Popeyes Whipz - M&M | 288 kcal | g | g | g | Calorie verified | |
| Slaw | 289 kcal | g | g | g | £ | VerifiedDairy-free |
| 8 Ghost Pepper Boneless | 299 kcal | g | g | g | £ | Verified |
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Figures from Popeyes's published nutrition information, captured 13 Sep 2026.
Not affiliated with any restaurant. Brand names belong to their owners. Calorie figures are per serving as published by each brand; recipes and portions change, so check with the restaurant if a figure is critical to you. Corrections: hello@maclo.app.