Nutrition comparison · official data
Wingstop 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 Wingstop's and Popeyes' own figures. Updated Oct 2026.
At a glance
Key Differences
- Most protein under 500 calories30 g47 g3 × Plain (tender)Tenders - Blackened, 5 pc
- Calories in that order420280
- Signature item: calories1,20070010 × Lemon Pepper (classic wing)Classic Chicken Sandwich
- Signature item: sodium (daily value 2,300 mg)2,100 mg1,440 mg
- Menu items, sizes and ingredients9769
- Most protein for 500 calories or less: 47 g (280 calories) at Popeyes for the Tenders - Blackened, 5 pc, against 30 g (420 calories) at Wingstop for 3 × Plain (tender).
- Sodium in one signature item each: 2,100 mg (91% of the daily value) at Wingstop for 10 × Lemon Pepper (classic wing), and 1,440 mg (63%) at Popeyes for the Classic Chicken Sandwich.
- Main dishes under 500 calories: 39 of 52 at Wingstop, and 10 of 19 at Popeyes.
- Wingstop lists 97 menu items, sizes and ingredients; Popeyes lists 69.
The details
Head to Head
| Wingstop | Popeyes | |
|---|---|---|
| Most protein under 500 calories | 30 g, 420 cal3 × Plain (tender) | 47 g, 280 calTenders - Blackened, 5 pc |
| Signature item | 1,200 cal, 100 g protein10 × Lemon Pepper (classic wing) | 700 cal, 28 g proteinClassic Chicken Sandwich |
| Sodium in that item | 2,100 mg (91% of daily value) | 1,440 mg (63% of daily value) |
| How you order | Set menu items | Set menu items |
| Menu items in our calculator | 97 | 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 Wingstop and Popeyes
Wingstop's Highest-Protein Picks
Single items under 500 calories, most protein first.
| Item | Cal | Protein | Sodium |
|---|---|---|---|
| 3 × Original Hot (tender) | 420 | 30 g | 2,610 mg |
| 3 × Plain (tender) | 420 | 30 g | 1,410 mg |
| 3 × Atomic (tender) | 450 | 30 g | 2,550 mg |
| 3 × Cajun (tender) | 450 | 30 g | 3,060 mg |
| 3 × Hawaiian (tender) | 480 | 30 g | 1,740 mg |
| 6 × Cajun (boneless wing) | 480 | 24 g | 2,700 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
Wingstop
| Order | Cal | Protein | Sodium |
|---|---|---|---|
| 10 Lemon Pepper wings with ranch | 1,520 | 101 g | 2,970 mg |
| Half and half: Atomic and Garlic Parmesan | 1,060 | 101 g | 1,520 mg |
| 8 boneless Original Hot with fries | 1,140 | 40 g | 3,740 mg |
| 3 Plain tenders with carrots and blue cheese | 775 | 35 g | 2,025 mg |
| Lemon Pepper sandwich with fries | 1,350 | 40 g | 2,940 mg |
| Lighter: 6 Plain wings with celery | 550 | 61 g | 225 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 |
Wingstop vs Popeyes FAQ
Is Wingstop 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 30 g at Wingstop and 47 g at Popeyes. Comparing one signature item each: 1,200 calories and 2,100 mg of sodium at Wingstop for 10 × Lemon Pepper (classic wing), 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, Wingstop or Popeyes?
Under 500 calories, Popeyes comes out ahead: 30 g (420 calories) at Wingstop for 3 × Plain (tender), and 47 g (280 calories) at Popeyes for the Tenders - Blackened, 5 pc.
Which has less sodium, Wingstop or Popeyes?
It depends on the order. Comparing one signature item each: 2,100 mg at Wingstop for 10 × Lemon Pepper (classic wing), 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 Wingstop 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.