Nutrition comparison · official data
Chick-fil-A vs Popeyes Nutrition
Calories, protein and sodium compared, side by side
Big number: the most protein in one order under 500 calories
Both chains publish nutrition information for their menus. We ran both through the same engine that powers our calculators, so every number here comes from Chick-fil-A's and Popeyes' own figures. Updated Oct 2026.
At a glance
Key Differences
- Most protein under 500 calories40 g47 g12 ct Chick-fil-A® NuggetsTenders - Blackened, 5 pc
- Calories in that order380280
- Signature item: calories420700Chick-fil-A® Chicken SandwichClassic Chicken Sandwich
- Signature item: sodium (daily value 2,300 mg)1,470 mg1,440 mg
- Menu items, sizes and ingredients36069
- Most protein for 500 calories or less: 47 g (280 calories) at Popeyes for the Tenders - Blackened, 5 pc, against 40 g (380 calories) at Chick-fil-A for 12 ct Chick-fil-A® Nuggets.
- Sodium in one signature item each: 1,470 mg (64% of the daily value) at Chick-fil-A for the Chick-fil-A® Chicken Sandwich, and 1,440 mg (63%) at Popeyes for the Classic Chicken Sandwich.
- Main dishes under 500 calories: 49 of 78 at Chick-fil-A, and 10 of 19 at Popeyes.
- Chick-fil-A lists 360 menu items, sizes and ingredients; Popeyes lists 69.
The details
Head to Head
| Chick-fil-A | Popeyes | |
|---|---|---|
| Most protein under 500 calories | 40 g, 380 cal12 ct Chick-fil-A® Nuggets | 47 g, 280 calTenders - Blackened, 5 pc |
| Signature item | 420 cal, 29 g proteinChick-fil-A® Chicken Sandwich | 700 cal, 28 g proteinClassic Chicken Sandwich |
| Sodium in that item | 1,470 mg (64% of daily value) | 1,440 mg (63% of daily value) |
| How you order | Set menu items | Set menu items |
| Menu items in our calculator | 360 | 69 |
| Nutrients published | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium | calories, protein, carbs, fat, saturated fat, fiber, sugar, sodium |
| Data checked | Oct 2026 | Oct 2026 |
Each "most protein" order is one main dish, without sides or drinks; see how we picked them.
Side by side
Protein at Chick-fil-A and Popeyes
Chick-fil-A's Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| 12 ct Chick-fil-A® Nuggets · 170g | 380 | 40 g | 1,820 mg |
| 4 ct Chick-fil-A Chick-n-Strips® · 181g | 410 | 39 g | 1,150 mg |
| 12 ct Grilled Nuggets · 142g | 200 | 38 g | 660 mg |
| Grilled Chicken Club w/ American · 230g | 490 | 34 g | 1,145 mg |
| Hash Brown Scramble Burrito w/ Grilled Filet - no hash brown · 258g | 500 | 34 g | 1,380 mg |
| Chick-fil-A® Deluxe Sandwich w/ American · 247g | 490 | 32 g | 1,710 mg |
Popeyes' Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| Tenders - Blackened, 5 pc · 5 pieces | 280 | 47 g | 1,430 mg |
| Tenders - Classic or Spicy, 3 pc · 3 pieces | 390 | 35 g | 1,700 mg |
| 2 × Leg | 400 | 30 g | 1,080 mg |
| Tenders - Blackened, 3 pc · 3 pieces | 170 | 28 g | 860 mg |
| 2 × Wing | 440 | 28 g | 1,260 mg |
| Thigh · 1 each | 490 | 25 g | 1,120 mg |
Try them
Example Orders
Chick-fil-A
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| 8-count nuggets meal | 980 | 32 g | 1,665 mg |
| Chicken sandwich and fries | 840 | 34 g | 1,710 mg |
| Lighter grilled nuggets | 295 | 39 g | 1,230 mg |
| Spicy Deluxe and mac & cheese | 990 | 54 g | 3,080 mg |
| Market Salad with grilled filet | 630 | 28 g | 1,370 mg |
| Chicken biscuit breakfast | 730 | 22 g | 1,950 mg |
Popeyes
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| 2-piece leg and thigh with fries | 1,190 | 46 g | 2,800 mg |
| 3 tenders with mashed potatoes | 630 | 38 g | 2,650 mg |
| Lighter blackened tenders | 610 | 54 g | 2,300 mg |
| Chicken sandwich and fries | 970 | 31 g | 2,060 mg |
| 6 Honey BBQ wings with mac & cheese | 1,130 | 47 g | 4,020 mg |
Chick-fil-A vs Popeyes FAQ
Is Chick-fil-A or Popeyes healthier?
Neither is healthier across the board; it depends on what you order. By each chain's official numbers, the most protein you can get for 500 calories or less is 40 g at Chick-fil-A and 47 g at Popeyes. Comparing one signature item each: 420 calories and 1,470 mg of sodium at Chick-fil-A for the Chick-fil-A® Chicken Sandwich, against 700 calories and 1,440 mg at Popeyes for the Classic Chicken Sandwich. Build your usual order in both calculators to compare exactly.
Which has more protein, Chick-fil-A or Popeyes?
Under 500 calories, Popeyes comes out ahead: 40 g (380 calories) at Chick-fil-A for 12 ct Chick-fil-A® Nuggets, and 47 g (280 calories) at Popeyes for the Tenders - Blackened, 5 pc.
Which has less sodium, Chick-fil-A or Popeyes?
It depends on the order. Comparing one signature item each: 1,470 mg at Chick-fil-A for the Chick-fil-A® Chicken Sandwich, and 1,440 mg at Popeyes for the Classic Chicken Sandwich. The daily value is 2,300 mg. Both calculators show sodium for every item, so you can pick lower-sodium options as you build.
More Comparisons
About This Data
Figures are from each chain's own published nutrition information, as used in our Chick-fil-A calculator and Popeyes calculator, where you will find the source and date. Portions are made by hand and vary. See how we source and check data.