The Best Popeyes Order for Weight Loss (2024)

Fast food is not a "healthy" option to regularly turn to when dieting or trying to lose weight. However, certain menu options at popular chains like Popeyesare better than others in terms of calorie counts and nutritional profiles. After all, any weight-loss regimen needs to be sustainable for long-term results, and completely depriving yourself of the foods you love most can seriously backfire. So, when it's time to treat yourself, we have the best Popeyes order for weight loss that's dietitian-approved. It will satisfy the cravings without derailing your efforts.

If you're at Popeyes for breakfast, consider the Bacon Biscuit.

Nutrition (Per meal):
Calories: 400
Fat: 25 g (Saturated Fat: 12 g)
Sodium: 780 mg
Carbs: 37 g (Fiber: 3 g, Sugar: 2 g)
Protein: 8 g

Popeyes' Bacon Biscuit isthe best breakfast option for weight loss, according to Jessie Anderson, MS, RD, CSSD, LD, ACSM EP-C, a board-certified specialist in sports dietetics from Top Nutrition Coaching.

"Carbohydrates [are] the body's primary energy source; the Bacon Biscuit contains a moderate serving of carbohydrate along with 3g of fiber to promote stamina, focus, and energy to start the day strong," explains Anderson. "Moderate levels of protein help aid satiety and fullness between meals."

Keep in mind that the Bacon Biscuit has 12g of saturated fats. According to the American Heart Association (AHA), consuming saturated fat in excess can increase the amount of LDL cholesterol in your blood. This, in turn, could heighten your chances of suffering from stroke and heart disease. It's recommended by the AHA that you limit saturated fat to just 5% to 6% of your daily calorie count.

The #1 Healthiest Order at 9 Major Fast-Food Chicken Chains

If you're at Popeyes for lunch, opt for the Kids Tender Classic with a side of Red Beans and Rice.

Nutrition (Per meal):
Calories: 400
Fat: 23 g (Saturated Fat: 8 g)
Sodium: 1,220 mg
Carbs: 34 g (Fiber: 7 g, Sugar: 0 g)
Protein: 21 g

Ordering at Popeyes with weight loss in mind means exploring the kids' menu. The Tender Classic is 150 calories and provides a whopping 13 grams of protein. The side of Red Beans and Rice is 250 calories in a regular-sized portion and offers eight grams of protein and six grams of fiber, both of which are crucial for weight loss and management to promote satiety.

"Kids meals are a great way to moderate portions while still enjoying your favorite foods from fast-casual locations," Anderson tells us. "Popeyes Kids Tender Classic Meal is low in saturated fats and contains 0g of trans-fats and added sugars … [adding] a regular side of red beans and rice makes this a complete meal—offering additional protein and a fiber-boost to promote sustained energy, focus, immune support, and heart health."

I Tried Popeyes for the First Time Ever and This Item Really Is a Showstopper

Healthier ordering tips at Popeyes:

The Best Popeyes Order for Weight Loss (1)
  1. Plan in advance. Most fast-food chains make their nutritional information easily accessible online. Popeyes is no exception. So, before you head out on a Popeyes run, be sure to review the nutritional facts to help reduce "impulse buys." Anderson recommends opting for a meal that has less than 6g of saturated fat, 0g trans fats, less than 6g of added sugar, a minimum of 3g to 4g of fiber, and 15g to 20g of protein. She also cautions, "Be mindful of sodium content, as it can quickly add up."
  2. Get your sauces on the side.Sauces are a surefire way to add unnecessary excess calories to your meal. "[Sauces can] carry high amounts of fats and added sugars, causing calories to add up quickly," stresses Anderson. "When able, ask for dressing and sauces on the side and use sparingly." She recommends selecting the Bayou Buffalo, Mardis Gras Mustard, or Creole Cocktail.
  3. Split your meal. Consider splitting your meal with a friend or companion to keep the calorie count down while still satisfying your fast-food cravings. "Dining out with company offers an opportunity to split a higher calorie meal," Anderson explains. "However, if dining alone, ask for an extra to-go box, halve your meal, and place it inside. Out of sight and out of mind, save the second half for a later meal."
  4. Choose zero-calorie beverages. Drinks are another sneaky way to pack unwanted, "empty" calories into your meal. "Go for zero-calorie, decaffeinated beverages to help you stay hydrated and moderate calorie intake while dining out," Anderson encourages.
  5. Order plant-based sides. Along with the usual side dish suspects, many fast-food chains and restaurants order plant-based options like fruit cups or veggies. "Request to swap your traditional side for a fiber-rich, plant-based option: Popeyes regular red beans and rice, coleslaw, jalapeno(s)," says Anderson. "These options have added volume while lower in calorie-promoting satisfaction and fullness, while moderating calorie intake."

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Alexa Mellardo

Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers.Read more about Alexa

The Best Popeyes Order for Weight Loss (2024)

FAQs

The Best Popeyes Order for Weight Loss? ›

The Blackened Tenders with a side of Cajun Gravy Mashed Potatoes is a great, high-protein Popeyes order for weight loss.

Can I eat Popeyes on a diet? ›

Including Popeye's in your weekly routine can be done in a healthier way with a few smart choices. Here are some tips: Opt for Smaller Portions: Instead of ordering a full meal, consider ordering smaller portions or kids' meals. This can help you enjoy your favorite items without overeating.

What is the lowest calorie sauce at Popeyes? ›

Creole Cocktail Sauce

The Creole cocktail sauce (1 oz) provides 30 calories, 1 g fat, 0 g saturated fat, 7 g carbohydrate, 0 g protein, 4 g sugar, and 320 mg sodium. While high in sodium and sugar, this is the lowest-calorie dipping sauce currently available on the menu.

What is the best thing to buy from Popeyes? ›

The List: Best Popeyes Menu Items, According to Experts
  1. Signature Chicken. As it should, Popeyes' signature chicken takes the top spot. ...
  2. Biscuits. One of Popeye's favorite sides customers go for is their tasty biscuits. ...
  3. Red Beans & Rice. ...
  4. Tenders. ...
  5. Chicken Sandwich.
Oct 10, 2023

How many calories in a Popeyes 5 piece spicy tenders? ›

5 Pieces of classic or spicy tenders, 5 piece (Popeye's) contains 740 Calories. The macronutrient breakdown is 26% carbs, 41% fat, and 34% protein. This is a good source of protein (113% of your Daily Value).

What is the healthiest side of Popeyes? ›

Best: Regular Red Beans and Rice

Popeyes doesn't offer much for vegetarians, but if you're not a meat eater—or even if you are—check out their red beans and rice side dish. It's one of the only menu items that contains a high amount of fiber (6 grams per regular side).

How many calories in a 2 piece meal from Popeyes? ›

Nutritional Information
Category nameper serving
Signature Louisiana ChickenEnergy (kcal)Energy (kJ)
2 Piece Signature Louisiana Chicken Classic6342,654
2 Piece Signature Louisiana Chicken Spicy6732,818
3 Piece Signature Louisiana Chicken Classic9523,981
45 more rows

What sauce from Popeyes is keto? ›

Popeyes Keto Sauces

Mardi Gras mustard: 4 grams of net carbs, 1 gram of protein, 9 grams of fat. Blackened ranch dressing: 2 grams of net carbs, 1 gram of protein, 13 grams of fat. Buttermilk ranch: 3 grams of net carbs, 0 grams of protein, 15 grams of fat.

How many calories are in Popeyes mashed potatoes and gravy? ›

Popeye's Mashed Potatoes With Cajun Gravy, Regular (1 Serving) contains 18g total carbs, 17g net carbs, 4g fat, 3g protein, and 110 calories.

What is the most unhealthy food at Popeyes? ›

And we're here to help you decide what to skip.
  1. The four-piece chicken meal is super unhealthy. ...
  2. The Homestyle Mac & Cheese is high in saturated fat. ...
  3. Popeyes' Cajun fries are a hefty side. ...
  4. Steer clear of the chicken livers. ...
  5. Your kid's meal could be full of sodium.
Mar 29, 2023

Is Popeyes or Chick Fil A better? ›

The Popeyes spice blend seems to win with the taste buds. Based on Reddit threads, there are a number of people who think Popeyes has overall better flavor than Chick-fil-A. But when considering other factors, such as service, Chick-fil-A is the clear winner.

What is the most popular thing at Popeyes? ›

1. Classic chicken sandwich. And finally, the big winner! Popeyes' own classic chicken sandwich.

How many calories are in 3 piece tenders from Popeyes? ›

There are 450 calories in 1 serving of Popeyes Chicken & Biscuits Tenders - Classic - 3 Pieces.

How many calories are in a Popeyes blackened chicken sandwich? ›

Here are nutrition details on Popeyes' Blackened Chicken Sandwich, according to the chain's website. Blackened Chicken Sandwich: Calories: 550. Total fat: 29 g (37% of daily value)

Is Popeyes chicken unhealthy? ›

But all of that chicken adds up to a meal that's positively bursting with calories, fat, and sodium. To put things in perspective, a chicken breast piece at Popeyes clocks in at 380 calories and 20 grams of fat alone, and the thighs are 280 calories and 21 grams of fat.

Can I eat KFC during weight loss? ›

KFC Fried Chicken is not a healthy choice at all as it contains about 8-11 grams of carbs per medium-size piece whereas KFC Grilled Chicken is the healthiest option to consider when you are following a low-carb diet.

Is fried chicken once a week ok? ›

Fried chicken is beloved by many Americans, however, it's not something that should be enjoyed regularly. Let's make one thing clear—eating fried chicken every once and a while isn't a big deal. But, if you eat it daily, that's when some complications can arise.

Is it OK to eat mcdonalds while on a diet? ›

Opting for a basic burger, such as a McDonald's hamburger or cheeseburger, provides protein and some carbohydrates without excess calories from cheese or mayo,” she said. “Choosing apple slices as a side adds fiber and natural sweetness without added sugars or fat.

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