Popeyes items under 500 calories

Popeyes has 55 one-person menu items under 500 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.

55 items, ranked

Popeyes under 500 calories: calories; protein, carbs, fat and price unlock in the app
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
8 Cajun Citrus Boneless	300 kcal	g	g	g	£	Verified
3 Hot Chicken Wings	305 kcal	g	g	g	£	VerifiedDairy-free
Cajun Fries Regular	305 kcal	g	g	g	£	VerifiedVeganVegetarianPescatarianGluten-freeDairy-free
2 Classic Tenders	312 kcal	g	g	g	£	VerifiedDairy-free
Original Popeyes Biscuit & Honey	313 kcal	g	g	g		Calorie verified
6 Honey BBQ Boneless	319 kcal	g	g	g	£	Verified
Biscuit & Hot Honey	322 kcal	g	g	g	£	VerifiedVegetarianPescatarian
6 Hot Honey Boneless	329 kcal	g	g	g	£	Verified
Biscuit & Nutella	329 kcal	g	g	g	£	Calorie verified
Millionaire Whipz	332 kcal	g	g	g	£	VerifiedVegetarianPescatarian
Chicken Cruncher Sandwich	333 kcal	g	g	g	£	Verified
Biscoff Whipz	351 kcal	g	g	g	£	VerifiedVegetarianPescatarian
Cajun Fries Large	369 kcal	g	g	g	£	VerifiedVeganVegetarianPescatarianGluten-freeDairy-free
Mud Pie Whipz	374 kcal	g	g	g	£	Verified
10 Ghost Pepper Boneless	376 kcal	g	g	g	£	Verified
10 Cajun Citrus Boneless	377 kcal	g	g	g	£	Verified
Double Chocolate Cookie	411 kcal	g	g	g	£	Verified
Milk Chocolate Cookie	417 kcal	g	g	g	£	Verified
8 Honey BBQ Boneless	425 kcal	g	g	g	£	Verified
Mash & Cajun Gravy	429 kcal	g	g	g	£	Calorie verified
Strawberry Milkshake	434 kcal	g	g	g	£	VerifiedVegetarianPescatarianGluten-free
8 Hot Honey Boneless	439 kcal	g	g	g	£	Verified
Classic Chicken Wrap	440 kcal	g	g	g	£	Verified
Spicy Chicken Wrap	442 kcal	g	g	g	£	Verified
Ranch Chicken Wrap	447 kcal	g	g	g	£	Verified
12 Ghost Pepper Boneless	449 kcal	g	g	g	£	Verified
12 Cajun Citrus Boneless	450 kcal	g	g	g	£	Verified
6 Garlic Parmesan Boneless	474 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.