Nutrition comparison · official data
Raising Cane's 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 Raising Cane's and Popeyes' own figures. Updated Oct 2026.
At a glance
Key Differences
- Most protein under 500 calories36 g47 g3 × Chicken FingerTenders - Blackened, 5 pc
- Calories in that order390280
- Signature item: calories1,270700Box ComboClassic Chicken Sandwich
- Signature item: sodium (daily value 2,300 mg)2,360 mg1,440 mg
- Menu items, sizes and ingredients11769
- Most protein for 500 calories or less: 47 g (280 calories) at Popeyes for the Tenders - Blackened, 5 pc, against 36 g (390 calories) at Raising Cane's for 3 × Chicken Finger.
- Sodium in one signature item each: 2,360 mg (103% of the daily value) at Raising Cane's for the Box Combo, and 1,440 mg (63%) at Popeyes for the Classic Chicken Sandwich.
- Main dishes under 500 calories: 5 of 11 at Raising Cane's, and 10 of 19 at Popeyes.
- Raising Cane's lists 117 menu items, sizes and ingredients; Popeyes lists 69.
The details
Head to Head
| Raising Cane's | Popeyes | |
|---|---|---|
| Most protein under 500 calories | 36 g, 390 cal3 × Chicken Finger | 47 g, 280 calTenders - Blackened, 5 pc |
| Signature item | 1,270 cal, 60 g proteinBox Combo | 700 cal, 28 g proteinClassic Chicken Sandwich |
| Sodium in that item | 2,360 mg (103% of daily value) | 1,440 mg (63% of daily value) |
| How you order | Set menu items | Set menu items |
| Menu items in our calculator | 117 | 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 Raising Cane's and Popeyes
Raising Cane's Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| 3 × Chicken Finger | 390 | 36 g | 690 mg |
| 2 × Chicken Finger | 260 | 24 g | 460 mg |
| Chicken Finger · 1.9 oz (55 g) | 130 | 12 g | 230 mg |
| 3 × Texas Toast | 450 | 12 g | 900 mg |
| 2 × Texas Toast | 300 | 8 g | 600 mg |
| Crinkle-Cut Fries · 5.1 oz (144 g) | 420 | 5 g | 320 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
Raising Cane's
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| Box Combo with sweet tea | 1,500 | 60 g | 2,385 mg |
| 3 Finger Combo with lemonade | 1,340 | 46 g | 1,840 mg |
| Caniac Combo | 1,810 | 87 g | 3,505 mg |
| Lighter: 3 fingers and coleslaw | 480 | 37 g | 1,025 mg |
| Sandwich Combo | 1,410 | 50 g | 1,965 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 |
Raising Cane's vs Popeyes FAQ
Is Raising Cane's 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 36 g at Raising Cane's and 47 g at Popeyes. Comparing one signature item each: 1,270 calories and 2,360 mg of sodium at Raising Cane's for the Box Combo, 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, Raising Cane's or Popeyes?
Under 500 calories, Popeyes comes out ahead: 36 g (390 calories) at Raising Cane's for 3 × Chicken Finger, and 47 g (280 calories) at Popeyes for the Tenders - Blackened, 5 pc.
Which has less sodium, Raising Cane's or Popeyes?
It depends on the order. Comparing one signature item each: 2,360 mg at Raising Cane's for the Box Combo, 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 Raising Cane's 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.