5 Blackened Tenders
Five blackened tenders, without sides or sauces. High in protein, with 1,430 mg sodium.
280 calories47 g protein
1 g fiber1,430 mg sodium
Healthy Popeyes meals
Popeyes meals combine fried chicken or tenders with sauces, biscuits and sides. Compare the full portion and keep sodium visible alongside protein.
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Choose what matters, then compare the tracked orders. Check the restaurant menu before making a swap.
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Popeyes orders by goal
Most protein
Ranked by published protein, with the rest of the meal still visible.
3 Blackened Tenders with regular red beans and rice
Three blackened tenders plus one regular red beans and rice: 170 + 260 calories. Biscuit and sauce are not included.
430 calories35 g protein
7 g fiber1,440 mg sodium
3 Blackened Tenders
Three blackened tenders, without a biscuit, side or dipping sauce. A small protein portion.
170 calories28 g protein
1 g fiber860 mg sodium
Lower-calorie meals here
Tiny sides are excluded so these still function as an entrée or meal.
3 Blackened Tenders
Three blackened tenders, without a biscuit, side or dipping sauce. A small protein portion.
170 calories28 g protein
1 g fiber860 mg sodium
5 Blackened Tenders
Five blackened tenders, without sides or sauces. High in protein, with 1,430 mg sodium.
280 calories47 g protein
1 g fiber1,430 mg sodium
3 Blackened Tenders with regular red beans and rice
Three blackened tenders plus one regular red beans and rice: 170 + 260 calories. Biscuit and sauce are not included.
430 calories35 g protein
7 g fiber1,440 mg sodium
Higher-calorie meals
The highest-calorie meals listed in this guide.
3 Blackened Tenders with regular red beans and rice
Three blackened tenders plus one regular red beans and rice: 170 + 260 calories. Biscuit and sauce are not included.
430 calories35 g protein
7 g fiber1,440 mg sodium
5 Blackened Tenders
Five blackened tenders, without sides or sauces. High in protein, with 1,430 mg sodium.
280 calories47 g protein
1 g fiber1,430 mg sodium
3 Blackened Tenders
Three blackened tenders, without a biscuit, side or dipping sauce. A small protein portion.
170 calories28 g protein
1 g fiber860 mg sodium
How to order at Popeyes
- Tender count is the clearest portion control; sauce and biscuit are separate parts of the order.
- Higher protein does not erase sodium or total energy, so use all three numbers for the decision.
- Plant-based main options are limited in the tracked menu; do not infer suitability from a side without checking ingredients.
Menu sources
Figures checked against the linked official sources on September 9, 2026. Recipes, portions and local availability can change.
View official sources
GetMacros is independent of Popeyes.
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