Breakfast
~20–25% of dayBiscuit + water
1750 mg Na
730 cal
23 g protein
3 g fiber
15 g sugar
~76% of a 2,300 mg day
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Items · Breakfast (2)
- 1750mg
- 0mg
Chicken 68 items
Popeyes Low Sodium Guide
Popeyes is fried-chicken heaven, but sodium climbs fast on sandwiches, loaded sides, and sauces; blackened tenders, chicken legs, green beans, and corn are the smarter picks.
Interactive sodium calculator + lower-sodium order guide.
Lowest Sodium Option
Blackened Tender 1pc
The lowest-sodium entrée on this menu.
Watch Out For
Spicy Blackened Chicken Sandwich — 2,170 mg sodium
Suggested Meal Plans
Tap a card to load it into the meal calculator · sized for a ~2,000-cal day
Lunch
+ diet sodaBlackened tender plate
1335 mg Na
580 cal
32 g protein
4 g fiber
9 g sugar
~58% of a 2,300 mg day
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Items · Lunch (4)
- 550mg
- 190mg
- 590mg
- 5mg
Dinner
HeartierClassic chicken leg dinner
1166 mg Na
425 cal
17 g protein
7 g fiber
8 g sugar
~51% of a 2,300 mg day
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Items · Dinner (4)
- 460mg
- 676mg
- 30mg
- 0mg
Cal
0
Sodium
0 mg
Protein
0 g
Fiber
0 g
Sugar
0 g
Sodium vs 2,300 mg daily value 0%
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Menu nutrition
Tap a row to add · tap headers to sort
<600 600–1k >1k
Scraped from Popeyes official Sanity API backing popeyes.com/nutrition, July 2026. Anchor values: Classic Chicken Sandwich 492 cal / 1,440 mg; Blackened Tenders 3pc 170 cal / 550 mg; Cajun Fries regular 270 cal / 590 mg; Bottled Water 0 / 0.
Best bets
Lowest sodium highlights
Bottled Water
drink · 0 cal
0g protein · 0g fiber
0% of Daily Value (2300mg Na)
Safest Order Tip
Solid lower-sodium pick for this category.
Unsweet Tea small
drink · 0 cal
0g protein · 0g fiber
0% of Daily Value (2300mg Na)
Safest Order Tip
Solid lower-sodium pick for this category.
Sweet Tea small
drink · 130 cal
0g protein · 0g fiber
0% of Daily Value (2300mg Na)
Corn on the Cob regular
side · 210 cal
0g protein · 4g fiber
1% of Daily Value (2300mg Na)
Safest Order Tip
Solid lower-sodium pick for this category.
How to order
Order tips
- · Blackened tenders and blackened chicken wraps are the lowest-sodium protein choices.
- · Pick corn on the cob, coleslaw, or green beans over Cajun fries and mac & cheese.
- · Sauces add 170–1,600 mg sodium each; ask for them on the side or skip them.
- · A classic chicken leg is a surprisingly low-sodium entree at 460 mg.
- · Choose unsweet tea, water, or a diet soda instead of lemonade or sweet tea.
Avoid / high sodium
Spicy Blackened Chicken Sandwich — 2,170 mg sodium · Louisiana Garlic Wing Sauce — 1,600 mg sodium per serving · Large Mac & Cheese — 2,535 mg sodium
Common questions
Popeyes low-sodium FAQ
What is the lowest sodium item at Popeyes? +
Bottled Water is the lowest-sodium item we track at Popeyes: 0 mg sodium and 0 calories. Every item on this page is ranked by official sodium mg so you can compare before you order.
What is the safest full meal at Popeyes? +
The Classic chicken leg dinner is the lowest-sodium full meal we mapped for Popeyes — about 1166 mg sodium and 425 calories (Classic Chicken Leg, Green Beans regular, Corn on the Cob regular, and more). Load it into the meal calculator above to adjust it.
What should I avoid at Popeyes? +
The highest-sodium traps at Popeyes are Spicy Blackened Chicken Sandwich — 2,170 mg sodium, Louisiana Garlic Wing Sauce — 1,600 mg sodium per serving, Large Mac & Cheese — 2,535 mg sodium. Treat these as occasional orders if you are watching sodium.
How much sodium should I eat in a day? +
The FDA daily value is 2,300 mg of sodium per day — about one teaspoon of salt. Many heart-health guidelines suggest 1,500–2,000 mg. A single fast-food combo can exceed that, which is why every Popeyes item here lists its sodium mg.
Sources
Not medical advice. Verify on brand tools for your location.
Guides
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