Fried chicken is a popular comfort food that is loved by many for its crunchy exterior coating and juicy, flavorful meat. However, fried chicken is also known for being high in calories and fat. For those watching their weight or managing chronic health conditions like diabetes or heart disease, understanding the calorie count of fried chicken is important.
Calorie Count for One Piece of Popeyes Fried Chicken
According to the nutritional information provided on the Popeyes website, here are the calorie counts for one piece of bone-in fried chicken from Popeyes:
| Fried Chicken Type | Calories |
|---|---|
| Breast | 420 calories |
| Wing | 180 calories |
| Leg | 340 calories |
| Thigh | 370 calories |
As you can see, calorie counts can vary significantly depending on the chicken piece. A breast piece contains the most calories at 420, while a wing contains the least at 180 calories. Thigh and leg pieces are in between at 370 and 340 calories respectively.
Factors Affecting Calorie Count
There are a few key factors that affect the calorie count in fried chicken from Popeyes and other restaurants:
Chicken cut
As noted above, calorie content differs based on the cut of chicken. Breast meat contains the most calories since chicken breasts are the largest pieces. Wings and legs are smaller with less total meat, and therefore fewer calories.
Frying method
How the chicken is fried also impacts calories. Popeyes notes its chicken is “hand-battered and breaded” then fried in “pure vegetable shortening”. Frying coats the chicken in crispy, oil-laden batter adding calories. Using heavy shortening to fry also boosts calories verses lighter oils.
Cooking method
Fried chicken tends to be higher in calories than other cooking methods like baking or grilling. The frying process adds a significant amount of oil, which contains 126 calories per tablespoon. Baked or grilled chicken contains far less added fat and calories.
Batter and breading
The signature seasoned flour batter and breading Popeyes uses to coat its chicken adds extra calories. Some quick calorie estimates:
– 2 tablespoons flour = ~70 calories
– 2 tablespoons breadcrumbs = ~60 calories
So the coating alone contributes over 100 extra calories to the finished fried chicken piece.
How Popeyes Fried Chicken Compares
To put Popeyes fried chicken calories into context, here’s how it compares to similar menu items from other popular fast food fried chicken restaurants (using a breast piece for comparison):
| Restaurant | Fried Chicken Calories (breast piece) |
|---|---|
| Popeyes | 420 calories |
| KFC | 260 calories |
| Chick-fil-A | 440 calories |
| Church’s Chicken | 490 calories |
Popeyes fried chicken contains more calories than KFC, but less than Church’s Chicken. Chick-fil-A’s breaded fried breast piece is very comparable to Popeyes at 440 calories. So Popeyes is middle of the road as far as fried chicken calories compared to other major chains.
Tips for Lightening Up Your Fried Chicken Meal
While Popeyes fried chicken is delicious, you may want to balance out the higher calorie count. Here are some tips for lightening up your fried chicken meal:
Choose lower calorie pieces
Opt for breast, wing or leg pieces rather than super-sized breast filets or combos. A breast, wing and leg piece trio will save you ~300 calories compared to a combo.
Split or share
Split a regular fried chicken meal with a friend. Each get one or two pieces to save calories. Or split and share a large side instead of having your own.
Skip the skin
Removing the fried chicken skin eliminates some fat and takes off up to 60-80 calories per piece.
Limit fried side dishes
The crispy fried chicken battering isn’t the only source of extra calories. Fried sides like french fries, tater tots and biscuits can add hundreds more calories. Choose lower calorie substitutes like green beans, corn or mashed potatoes if available.
Watch your portion sizes
It’s easy to overdo it on portion sizes with fast food combos. Stick to reasonable single serving portion sizes for best calorie control.
Use lighter dipping sauces
Honey mustard or BBQ sauce are lower cal than creamy, mayo-based sauces. Or use hot sauce or vinegar as 0 calorie flavor boosters.
Healthier Homemade Oven “Fried” Chicken Recipe
To achieve that crispy fried chicken flavor at home with fewer calories, try this oven “fried” chicken recipe:
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup panko breadcrumbs
- 2 tbsp Parmesan cheese
- 1 tsp paprika
- 1 tsp garlic powder
- 1 tsp onion powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 cup buttermilk
- 1 tbsp hot sauce
- 1 large egg
- Non-stick cooking spray
Instructions:
- Preheat oven to 450°F. Line a baking sheet with foil and lightly grease with non-stick spray.
- In a shallow dish, combine panko, Parmesan, paprika, garlic powder, onion powder, salt and pepper. Place buttermilk in a separate shallow bowl. Beat egg and hot sauce together in a third shallow bowl.
- Dip each chicken breast first in buttermilk, then egg mixture, then finally the breadcrumb mixture, pressing to evenly coat. Arrange breaded breasts on baking sheet.
- Mist tops of chicken with non-stick spray. Bake for 12-15 minutes until chicken is golden brown and juices run clear when pierced. Serve warm.
This oven fried chicken uses just a touch of olive oil for crisping vs. deep frying. Each lean chicken breast half clocks in around 250 calories without the skin and batter-frying. Pair it with a side salad or roasted veggies instead of fries for a lighter take on classic comfort food fried chicken.
The Bottom Line
One piece of Popeyes bone-in fried chicken ranges from about 180 calories for a wing, 340 for a leg, 370 for a thigh, to 420 calories for a breast. Factors like the chicken cut, frying method, batter, and prep technique impact the calories. Compared to other major chains, Popeyes fried chicken has slightly more calories than KFC but less than Church’s Chicken. There are several ways to reduce calories in your fried chicken meal, such as choosing lower calorie pieces, removing skin, limiting fried sides and dipping sauces, and splitting portions. You can also recreate a healthier oven-baked “fried” chicken at home with lean chicken breast and light breading.