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How many net carbs are in Popeyes chicken?

Popeyes is a popular fast food chicken chain known for its spicy New Orleans-style fried chicken. Many people who follow low-carb or keto diets wonder if they can still enjoy Popeyes chicken without going over their daily carb limits. The answer depends on the specific menu items and portion sizes. By looking at the nutrition information for Popeyes menu items, we can determine the net carb counts for their chicken dishes.

What are Net Carbs?

Net carbs refer to the number of digestible carbohydrates that significantly impact blood sugar levels. To calculate net carbs, you take the total number of carbohydrates in a food and subtract the fiber and sugar alcohols. Fiber and sugar alcohols are indigestible, so they don’t raise blood sugar. Here is the formula:

Net Carbs = Total Carbs – Fiber – Sugar Alcohols

For example, if a food has 15g total carbs, 5g fiber, and 0g sugar alcohols, the net carb count would be:

Net Carbs = 15g – 5g – 0g = 10g

Net carbs give a more accurate representation of a food’s carbohydrate content for people following low-carb, ketogenic, or diabetic diets. The fiber and sugar alcohols don’t impact blood sugar significantly, so they can be subtracted.

Popeyes Nutrition Information

Here are some of the nutrition facts for popular Popeyes chicken menu items:

Boneless Chicken Breast

A boneless chicken breast from Popeyes contains the following nutrition:

  • Calories: 180
  • Fat: 8g
  • Carbs: 0g
  • Protein: 24g

Since there are 0g of carbs, the net carbs are also 0g.

Fried Chicken Tenders

A 3-piece order of Popeyes fried chicken tenders contains:

  • Calories: 420
  • Fat: 24g
  • Carbs: 17g
  • Fiber: 2g
  • Protein: 27g

To calculate the net carbs:

Total Carbs: 17g

Fiber: 2g

Net Carbs = Total Carbs – Fiber

= 17g – 2g

= 15g

So the 3-piece chicken tenders have 15g net carbs.

Chicken Drumsticks

An order of 3 Popeyes chicken drumsticks contains:

  • Calories: 570
  • Fat: 36g
  • Carbs: 16g
  • Fiber: 1g
  • Protein: 40g

Calculating the net carbs:

Total Carbs: 16g

Fiber: 1g

Net Carbs = Total Carbs – Fiber

= 16g – 1g

= 15g

The 3 chicken drumsticks have 15g net carbs.

Chicken Wings

A 6-piece order of Popeyes chicken wings has:

  • Calories: 810
  • Fat: 49g
  • Carbs: 18g
  • Fiber: 2g
  • Protein: 54g

Calculating net carbs:

Total Carbs: 18g

Fiber: 2g

Net Carbs = Total Carbs – Fiber

= 18g – 2g

= 16g

The 6 chicken wings have 16g net carbs.

How to Minimize Net Carbs at Popeyes

Here are some tips for reducing net carbs when eating at Popeyes:

  • Choose grilled chicken instead of breaded and fried options
  • Skip the biscuit that comes with meal combos
  • Order à la carte chicken pieces instead of full meals with sides
  • Avoid thick dipping sauces and stick to hot sauce or ranch
  • Skip the french fries and opt for a low-carb side like green beans
  • Request no breading on tenders or nuggets
  • Order the smallest available portion of chicken

The chicken itself at Popeyes is relatively low-carb. The breading, batter, thick sauces, and high-carb sides drive up the carbs quickly. Sticking to grilled chicken options with minimal sauces and lower-carb sides like green beans can help you stay within your daily carb target.

Low-Carb Popeyes Meal Ideas

Here are some ideas for low-net carb Popeyes chicken meals:

Grilled Chicken Breast

  • 1 Grilled Chicken Breast (0g net carbs)
  • Side Caesar Salad (3g net carbs)
  • Ranch Dressing (1g net carb per 2 tbsp serving)
  • Water

This meal comes out to just 4g net carbs.

Blackened Tenders

  • 3-piece Blackened Tenders (15g net carbs)
  • Side Green Beans (4g net carbs)
  • 1 packet Hot Sauce
  • Diet Soda

The total net carbs for this meal is 19g.

Fried Wings

  • 3-piece Fried Wings (8g net carbs)
  • Side Mashed Cauliflower (4g net carbs)
  • Ranch Dressing (1g net carb per 2 tbsp serving)
  • Unsweetened Iced Tea

This meal comes out to 13g net carbs.

Net Carbs in Popeyes Chicken Sides

Popeyes chicken is pretty low-carb on its own, but the sides can add carbs quickly. Here are the net carbs for popular Popeyes side dishes:

Side Dish Net Carbs
Cajun Fries 19g
Mashed Potatoes 15g
Red Beans and Rice 23g
Coleslaw 9g
Corn on the Cob 15g
Green Beans 4g
Mac & Cheese 17g

Sides like green beans, coleslaw, and mashed cauliflower are lower in net carbs and better options for keeping carbs down.

Net Carbs in Popeyes Biscuits, Sauces, and Drinks

In addition to chicken and sides, watch out for extra carbs in biscuits, sauces, and drinks at Popeyes:

Item Net Carbs
Buttermilk Biscuit 14g
Honey Butter Biscuit 25g
Sweet Heat Sauce 9g per 2 tbsp
Bayou Buffalo Sauce 1g per 1 oz packet
Barq’s Root Beer 19g per 12 oz
Minute Maid Lemonade 27g per 16 oz

Skip the biscuits and sweet sauces and choose low-carb drink options like water, unsweetened tea, or diet soda to limit extra carbs.

Keto at Popeyes

Here are some tips for ordering keto-friendly options at Popeyes:

  • Get grilled chicken whenever possible
  • Order chicken tenders and wings without breading
  • Ask for extra hot sauce or ranch instead of thick, sweet sauces
  • Choose a side salad or green beans instead of fries or rice
  • Skip biscuits, mac & cheese, mashed potatoes, and corn
  • Drink water, unsweetened tea, or diet soda – avoid sugary drinks
  • Watch portion sizes – chicken is keto-friendly but high in calories

With the right choices, you can definitely eat keto at Popeyes. Grilled chicken and wings paired with green beans or salad and ranch dressing is a great keto Popeyes option.

Low-Carb Fast Food Chicken Options

If you’re craving fast food chicken but want to watch carbs, here are some other low-carb options to consider:

KFC

  • Grilled Chicken
  • Fried Chicken (original or extra crispy)
  • Wings
  • Green Beans

Chick-fil-A

  • Grilled Nuggets
  • Grilled Chicken Sandwich (no bun)
  • Fried Chicken Wings
  • Side Salad
  • Kale Superfood Side

El Pollo Loco

  • Chicken Bowls (no rice or beans)
  • Pollo Fit Bowls
  • Stuffed Chicken Avocado
  • Grilled Chicken

Wendy’s

  • Grilled Chicken Sandwich (no bun)
  • Grilled Chicken Go Wrap (no tortilla)
  • Chicken Nuggets
  • Side Salad

Almost every fast food chain now offers some grilled chicken and salad options. Focus on the whole meat pieces rather than breaded items to minimize carbs.

The Bottom Line

Popeyes chicken can fit into a low-carb or keto diet when ordered carefully. A grilled chicken breast is zero net carbs. Fried chicken tenders, drumsticks, and wings range from 15-17g net carbs for a standard 3-6 piece order. Skipping breaded sides, biscuits, sugary drinks, and thick dipping sauces helps minimize carbs. Side salads, green beans, and hot sauce are better options.

With sensible portions and smart swaps, you can definitely enjoy Popeyes chicken while staying within your daily carb limit on a low-carb or ketogenic diet.