Popeyes Blackened Chicken Tenders (5-piece): Calories & Nutrition
Per serving (188g (6.6 oz)). Source: Popeyes Louisiana Kitchen Nutrition Facts, March 2026.
Popeyes Blackened Chicken Tenders are a lean, high-protein option that stands in stark contrast to Popeyes' heavily breaded fried items. The 5-piece order contains just 280 calories with an impressive 47g of protein and 9g of fat, giving it one of the best protein-to-calorie ratios in all of fast food. The tenders are made from white meat chicken breast strips seasoned with a bold blackened spice blend and cooked without breading or batter. For customers looking to eat high-protein, low-carb meals at Popeyes, the blackened tenders are by far the best choice on the menu.
Full Nutrition Breakdown
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 280 | 14% |
| Protein | 47g | 94% |
| Carbohydrates | 4g | 1% |
| Fat | 9g | 12% |
| Fiber | 1g | 4% |
| Sugar | 0g | 0% |
| Sodium | 1430mg | 62% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
What's in a Popeyes Blackened Chicken Tenders (5-piece)?
Calorie and macro contribution of each ingredient.
| Ingredient | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Breast Strips (5 pieces) | 265 | 47g | 1g | 9g |
| Blackened Seasoning Blend | 15 | 0g | 3g | 0g |
Daily Intake
14% of a 2,000-calorie diet. 1720 calories remaining.
Burn Off 280 Cal
Estimates for a 70 kg (154 lb) person. See all activities
Make It at Home: Blackened Chicken Tenders (5-piece) Recipe
A homemade version of the Popeyes Blackened Chicken Tenders (5-piece) with similar nutrition and flavor.
Ingredients
- •225g (8 oz) boneless, skinless chicken breast, sliced into 5 tender strips about 1.5cm (1/2 inch) thick
- •1 teaspoon paprika
- •1/2 teaspoon garlic powder
- •1/2 teaspoon onion powder
- •1/2 teaspoon cayenne pepper
- •1/4 teaspoon dried thyme
- •1/4 teaspoon dried oregano
- •1/4 teaspoon black pepper
- •1/4 teaspoon white pepper
- •1/2 teaspoon salt
- •1 tablespoon olive oil or cooking spray
Instructions
- 1
Combine paprika, garlic powder, onion powder, cayenne, thyme, oregano, black pepper, white pepper, and salt in a small bowl to create the blackened seasoning.
- 2
Pat the chicken strips dry with paper towels. Press the seasoning blend firmly onto all sides of each strip.
- 3
Heat a cast iron skillet or heavy pan over high heat until very hot, about 2 minutes. Add the olive oil.
- 4
Place the seasoned chicken strips in the hot skillet. Cook for 3 to 4 minutes per side without moving them, until a dark, flavorful crust forms and the internal temperature reaches 74C (165F).
- 5
Remove from heat and let rest for 2 minutes before serving. The blackened exterior should be deeply colored but not burnt.
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Frequently Asked Questions
How many calories are in Popeyes Blackened Chicken Tenders?
A 5-piece order of Popeyes Blackened Chicken Tenders contains approximately 280 calories, with 47g of protein, 4g of carbohydrates, and 9g of fat. The 3-piece order contains about 170 calories with 28g of protein. These are among the lowest-calorie, highest-protein items at any fast food chain.
How do blackened tenders compare to Popeyes fried tenders?
The blackened tenders (280 cal for 5 pieces) have significantly fewer calories than Popeyes' classic fried tenders (around 730 cal for 5 pieces). The fried version is breaded and deep-fried, adding substantial fat and carbs. The blackened tenders skip the breading entirely, which is why they have only 4g of carbs and 9g of fat compared to over 40g carbs and 40g fat in the fried version.
Are Popeyes Blackened Tenders good for a high-protein diet?
Absolutely. With 47g of protein for only 280 calories, the 5-piece blackened tenders have a protein-to-calorie ratio of 0.168g per calorie. This beats most fast food options and rivals the Chick-fil-A Grilled Nuggets (0.192g per calorie). For a full meal, pair them with green beans and corn on the cob for a high-protein, moderate-calorie Popeyes meal under 500 calories.
What spices are in the blackened seasoning?
While the exact Popeyes recipe is proprietary, blackened seasoning typically includes a blend of paprika, garlic powder, onion powder, cayenne pepper, thyme, oregano, black pepper, and white pepper. The "blackened" cooking technique involves searing the heavily seasoned chicken at very high heat, creating a dark, flavorful crust without any oil-absorbing breading.
Track Your Own Blackened Chicken Tenders (5-piece)
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