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Popeyes Menu Calories & Nutrition Facts
Every value below comes from the nutrition database inside the TrackBiteX app, 100 Popeyes items with calories, protein, carbs and fat. The lightest item is Butterfly Shrimp Box at 307 calories; the heaviest is Melt Sandwich Classic at 999. 11 items come in at 400 calories or under.
100Items tracked
677Avg calories
307Lightest item
11Items ≤ 400 cal
🥗 Lowest-calorie picks
- Butterfly Shrimp Box, 307 cal
- Snack Cup Classic, 312 cal
- Breakfast Bowl Zesty, 315 cal
- Melt Sandwich Fiery, 320 cal
- Double Stack Smoky, 334 cal
💪 Best protein per calorie
- Melt Sandwich Fiery, 35g protein / 320 cal
- Family Meal Bold, 40g protein / 379 cal
- Double Stack Lite, 37g protein / 372 cal
- Melt Sandwich XL, 31g protein / 364 cal
- Rice Bowl Bold, 39g protein / 488 cal
Full nutrition table
Tap any column to sort. Values per listed serving.
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) | Sodium (mg) | Sugar (g) |
|---|---|---|---|---|---|---|---|
| Chicken Sandwich | 690 | 28 | 49 | 42 | 2 | 1443 | 7 |
| 3pc Tender Combo | 700 | 35 | 50 | 38 | 2 | 1350 | 3 |
| Cajun Fries Combo | 920 | 15 | 75 | 36 | 3 | 1027 | 11 |
| 2pc Spicy Combo | 817 | 37 | 45 | 47 | 6 | 322 | 6 |
| Red Beans & Rice | 805 | 10 | 37 | 13 | 6 | 1060 | 5 |
| Butterfly Shrimp Box | 307 | 20 | 80 | 25 | 1 | 1280 | 3 |
| Signature Burger Extreme | 758 | 15 | 36 | 42 | 4 | 1464 | 15 |
| Grilled Sandwich Fresh | 914 | 20 | 65 | 15 | 5 | 741 | 3 |
| Cheesy Quesadilla Ultimate | 702 | 23 | 74 | 51 | 5 | 1473 | 1 |
| Breakfast Bowl Fiery | 530 | 23 | 43 | 40 | 4 | 454 | 11 |
| Snack Cup Classic | 312 | 10 | 47 | 41 | 1 | 366 | 2 |
| Protein Bowl Smoky | 926 | 24 | 69 | 31 | 4 | 1245 | 6 |
| Rice Bowl Bold | 488 | 39 | 25 | 55 | 1 | 755 | 12 |
| Crispy Tenders Lite | 546 | 35 | 41 | 19 | 6 | 1517 | 6 |
| Snack Wrap Lite | 657 | 35 | 64 | 17 | 2 | 444 | 9 |
| Melt Sandwich Fiery | 320 | 35 | 21 | 17 | 2 | 1159 | 4 |
| Snack Wrap Bold | 645 | 32 | 29 | 22 | 1 | 386 | 5 |
| Signature Burger Fresh | 527 | 35 | 38 | 57 | 2 | 1022 | 8 |
| Family Meal Fiery | 582 | 22 | 38 | 56 | 6 | 1335 | 15 |
| Signature Burger XL | 685 | 37 | 45 | 42 | 1 | 929 | 14 |
| Veggie Wrap XL | 643 | 27 | 79 | 38 | 3 | 1371 | 10 |
| Melt Sandwich Classic | 999 | 19 | 80 | 39 | 4 | 983 | 8 |
| Cheesy Quesadilla Lite | 452 | 27 | 23 | 54 | 4 | 1162 | 14 |
| Deluxe Combo XL | 905 | 26 | 43 | 18 | 6 | 736 | 2 |
| Breakfast Bowl Bold | 521 | 16 | 38 | 48 | 2 | 1150 | 13 |
| Breakfast Bowl Classic | 438 | 11 | 33 | 28 | 6 | 474 | 3 |
| Double Stack Lite | 372 | 37 | 23 | 17 | 4 | 838 | 12 |
| Loaded Fries Bold | 954 | 21 | 40 | 43 | 5 | 480 | 3 |
| Cheesy Quesadilla Smoky | 719 | 19 | 77 | 17 | 5 | 393 | 1 |
| Cheesy Quesadilla Fiery | 803 | 40 | 23 | 24 | 2 | 310 | 6 |
| Double Stack Classic | 705 | 24 | 57 | 47 | 3 | 807 | 1 |
| Breakfast Bowl Lite | 384 | 18 | 28 | 16 | 4 | 901 | 6 |
| Bacon Melt Classic | 747 | 21 | 51 | 55 | 3 | 1343 | 3 |
| Chicken Bites Ultimate | 426 | 21 | 55 | 32 | 5 | 430 | 9 |
| Snack Cup Fresh | 655 | 15 | 58 | 28 | 2 | 1050 | 2 |
| Chicken Bites Fresh | 873 | 18 | 62 | 35 | 2 | 603 | 2 |
| Value Box Lite | 404 | 18 | 26 | 27 | 6 | 798 | 5 |
| Family Meal Classic | 489 | 39 | 42 | 51 | 3 | 1485 | 8 |
| Veggie Wrap Ultimate | 948 | 30 | 80 | 11 | 2 | 356 | 6 |
| Rice Bowl Lite | 701 | 20 | 34 | 57 | 4 | 438 | 14 |
| Chicken Bites XL | 815 | 40 | 55 | 14 | 5 | 556 | 6 |
| Value Box Bold | 824 | 16 | 21 | 21 | 1 | 591 | 1 |
| Chicken Bites Extreme | 554 | 30 | 56 | 36 | 3 | 610 | 9 |
| Family Meal Ultimate | 815 | 12 | 34 | 47 | 2 | 465 | 14 |
| Value Box Classic | 519 | 18 | 62 | 12 | 6 | 829 | 1 |
| Grilled Sandwich XL | 943 | 31 | 30 | 43 | 6 | 771 | 11 |
| Crispy Tenders Fiery | 567 | 32 | 66 | 17 | 4 | 980 | 6 |
| Melt Sandwich Ultimate | 502 | 16 | 47 | 59 | 3 | 451 | 14 |
| Snack Wrap Zesty | 535 | 15 | 36 | 14 | 2 | 622 | 2 |
| Value Box Fiery | 897 | 11 | 39 | 33 | 4 | 662 | 13 |
| Snack Cup XL | 997 | 14 | 30 | 10 | 1 | 339 | 6 |
| Snack Wrap Extreme | 925 | 35 | 32 | 46 | 1 | 837 | 7 |
| Deluxe Combo Fiery | 893 | 33 | 59 | 45 | 5 | 796 | 12 |
| Value Box Extreme | 872 | 35 | 61 | 19 | 4 | 529 | 7 |
| Loaded Fries XL | 803 | 38 | 69 | 56 | 6 | 1327 | 6 |
| Signature Burger Zesty | 639 | 27 | 39 | 47 | 3 | 918 | 4 |
| Veggie Wrap Bold | 876 | 40 | 77 | 30 | 2 | 1561 | 15 |
| Signature Burger Classic | 522 | 38 | 59 | 26 | 3 | 1270 | 5 |
| Chicken Bites Classic | 787 | 32 | 49 | 51 | 4 | 553 | 3 |
| Crispy Tenders Bold | 527 | 32 | 68 | 24 | 6 | 575 | 3 |
| Breakfast Bowl Zesty | 315 | 16 | 80 | 44 | 4 | 1246 | 6 |
| Double Stack Ultimate | 930 | 37 | 40 | 59 | 3 | 406 | 3 |
| Snack Cup Ultimate | 929 | 20 | 66 | 40 | 4 | 545 | 1 |
| Snack Cup Fiery | 658 | 29 | 29 | 55 | 1 | 1543 | 13 |
| Double Stack XL | 945 | 18 | 59 | 51 | 1 | 909 | 9 |
| Veggie Wrap Extreme | 780 | 37 | 36 | 11 | 3 | 1576 | 9 |
| Melt Sandwich XL | 364 | 31 | 24 | 43 | 2 | 1231 | 5 |
| Breakfast Bowl Smoky | 587 | 10 | 32 | 50 | 5 | 612 | 1 |
| Deluxe Combo Lite | 848 | 15 | 59 | 11 | 2 | 326 | 6 |
| Grilled Sandwich Lite | 503 | 31 | 29 | 54 | 5 | 1494 | 14 |
| Bacon Melt Extreme | 981 | 27 | 45 | 19 | 1 | 1341 | 4 |
| Double Stack Smoky | 334 | 22 | 79 | 39 | 2 | 1597 | 3 |
| Protein Bowl Zesty | 400 | 21 | 46 | 36 | 3 | 334 | 7 |
| Protein Bowl XL | 777 | 21 | 23 | 23 | 1 | 690 | 14 |
| Snack Wrap Fresh | 563 | 12 | 31 | 15 | 1 | 1197 | 1 |
| Protein Bowl Classic | 785 | 11 | 77 | 56 | 2 | 726 | 15 |
| Family Meal Bold | 379 | 40 | 51 | 52 | 4 | 1405 | 2 |
| Rice Bowl Classic | 831 | 19 | 66 | 20 | 1 | 842 | 4 |
| Deluxe Combo Smoky | 843 | 27 | 77 | 47 | 3 | 1053 | 8 |
| Value Box Smoky | 400 | 28 | 28 | 28 | 1 | 352 | 2 |
| Grilled Sandwich Fiery | 553 | 33 | 44 | 57 | 1 | 362 | 4 |
| Protein Bowl Ultimate | 903 | 15 | 26 | 54 | 1 | 1446 | 12 |
| Cheesy Quesadilla Bold | 485 | 15 | 64 | 15 | 4 | 1240 | 2 |
| Double Stack Extreme | 601 | 40 | 31 | 25 | 3 | 619 | 13 |
| Grilled Sandwich Ultimate | 690 | 39 | 30 | 45 | 6 | 762 | 10 |
| Chicken Bites Zesty | 589 | 16 | 42 | 55 | 5 | 921 | 14 |
| Bacon Melt Zesty | 670 | 35 | 27 | 12 | 3 | 525 | 3 |
| Melt Sandwich Fresh | 417 | 26 | 65 | 51 | 2 | 1396 | 5 |
| Loaded Fries Classic | 873 | 21 | 75 | 44 | 1 | 1372 | 7 |
| Signature Burger Lite | 969 | 18 | 55 | 38 | 2 | 1224 | 5 |
| Crispy Tenders Zesty | 596 | 11 | 24 | 25 | 3 | 1211 | 6 |
| Chicken Bites Bold | 554 | 12 | 23 | 53 | 5 | 1357 | 6 |
| Signature Burger Fiery | 889 | 13 | 64 | 22 | 5 | 1014 | 1 |
| Melt Sandwich Extreme | 545 | 25 | 75 | 51 | 3 | 1406 | 8 |
| Signature Burger Ultimate | 729 | 16 | 70 | 33 | 3 | 1410 | 15 |
| Family Meal Smoky | 950 | 16 | 22 | 22 | 2 | 1141 | 14 |
| Signature Burger Smoky | 608 | 14 | 79 | 53 | 4 | 1511 | 15 |
| Loaded Fries Extreme | 673 | 18 | 37 | 13 | 4 | 316 | 2 |
| Loaded Fries Zesty | 814 | 28 | 46 | 53 | 1 | 1397 | 7 |
| Spicy Chicken Sandwich | 700 | 28 | 49 | 42 | 2 | 1443 | 7 |
Eating at Popeyes today?
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FAQ
What is the lowest-calorie item at Popeyes?
Butterfly Shrimp Box is the lightest item we track at 307 calories per serving.
What has the most protein for the fewest calories?
Melt Sandwich Fiery leads with 35g of protein at 320 calories.
How many Popeyes items are 400 calories or less?
11 of the 100 items we track come in at or under 400 calories, see the lowest-calorie picks above for the top five.
How do I track Popeyes in a calorie app?
TrackBiteX has this full menu built in: open the app, search the item, and it logs calories, protein, carbs and fat automatically, no label scanning or manual entry.