How Many Calories Are in Popeyes Potatoes? A Complete Nutrition Breakdown

October 29, 2025 •

4 min read

According to nutrition data, a regular serving of Popeyes mashed potatoes with Cajun gravy contains 110 calories, while a regular serving of Cajun fries has about 270 calories. This variance highlights that not all fast-food potato sides are created equal, especially when considering how many calories are in Popeyes potatoes. This article delves into a comprehensive breakdown of the nutritional content of Popeyes' potato-based offerings, helping you make more informed decisions about your diet.

Quick Summary

An examination of the calorie and nutrient information for Popeyes' signature potato sides, including mashed potatoes with gravy and Cajun fries, in different sizes. Covers key nutritional facts like fat, sodium, and carbohydrates to help guide fast-food choices. Offers practical tips for balancing a diet while enjoying fast-food meals occasionally.

Key Points

Mashed potatoes are lower in calories: A regular serving has 110 calories, while a large has 330.
Cajun fries are significantly higher in calories: A regular serving is 270 calories, and a large can be 800 calories.
Sodium content is high in both potato sides: Be mindful of the high sodium, especially in large servings, as it can exceed 70% of the daily value.
Fries have more fat than mashed potatoes: The frying process gives Cajun fries a higher fat content compared to the mashed potatoes.
Portion size dramatically impacts nutrition: Choosing a smaller size can save a substantial number of calories, fat, and sodium.
Greener options exist: For a healthier meal, consider substituting potato sides with lower-calorie options like green beans.
Balance is crucial: Incorporate fast food strategically into a diet by balancing with lighter options and monitoring portion sizes.
Official sources provide accurate data: Always check the most recent nutrition information from Popeyes' official sources for the latest figures.

A Closer Look at Popeyes' Potato Sides

When you're trying to track your calorie intake, understanding the nutritional details of your favorite foods is essential. Popeyes offers two distinct potato sides: their classic mashed potatoes with Cajun gravy and the iconic Cajun fries. While both are made from potatoes, their preparation and nutritional profiles differ significantly. The added gravy and frying process contribute to the final calorie count, fat content, and sodium levels.

Mashed Potatoes with Cajun Gravy

Popeyes' mashed potatoes are served with a savory Cajun gravy, which adds both flavor and calories. The calorie count and other nutritional details depend on the serving size.

Regular Mashed Potatoes with Cajun Gravy: A regular serving contains approximately 110 calories. It also includes about 4g of fat, 18g of carbohydrates, and 590mg of sodium, representing about 25% of the recommended daily value. This makes it one of the lower-calorie side options on the Popeyes menu, though the sodium content is still something to consider for those monitoring their salt intake.
Large Mashed Potatoes with Cajun Gravy: Opting for a large serving significantly increases the nutritional load. A large portion contains 330 calories, 12g of fat, and a notable 1,770mg of sodium, which is about 74% of the daily recommended value.

Cajun Fries

Popeyes' Cajun fries are a fan favorite, seasoned with a special blend of spices. Because they are fried, their calorie and fat content is higher than the mashed potatoes.

Regular Cajun Fries: A regular serving of Cajun fries is around 270 calories. This comes with 14g of fat and 590mg of sodium. Unlike the mashed potatoes, the fries have slightly more fat relative to their calorie count due to the frying process.
Large Cajun Fries: A large order of Cajun fries packs a significant calorie punch at 800 calories. It also contains 41g of fat, 89g of carbs, and a very high 1,700mg of sodium. This large size is a substantial addition to any meal and should be considered carefully in the context of your overall diet.

Comparing Popeyes' Potato Options

Here's a comparison table summarizing the nutritional information for the various potato sides offered at Popeyes:


Item	Serving Size	Calories (kcal)	Total Fat (g)	Sodium (mg)	Total Carbohydrates (g)
Mashed Potatoes w/ Gravy	Regular	110	4	590	18
Mashed Potatoes w/ Gravy	Large	330	12	1770	54
Cajun Fries	Regular	270	14	590	33
Cajun Fries	Large	800	41	1700	89

Dietary Considerations for Fast Food

When incorporating fast food into your diet, especially a meal with sides like Popeyes' potatoes, it's helpful to maintain a balanced perspective. The calories, fat, and sodium in these sides can quickly add up, so moderation is key. Here are a few tips for making more informed choices:

Portion Control: Choosing a regular size over a large can make a significant difference in your total calorie and sodium intake. For example, the large mashed potatoes have three times the calories of the regular serving.
Mindful Eating: Consider ordering a smaller portion or sharing a side with a friend to enjoy the flavor without overindulging. This allows you to satisfy your craving without derailing your diet goals.
Balance Your Meal: If you choose a higher-calorie side like large Cajun fries, consider balancing the rest of your meal with lower-calorie options. Pair it with a plain chicken tender or a salad (if available) instead of a large fried chicken combo.
Alternatives: For those strictly watching their nutrition, Popeyes offers other side options like Green Beans, which contain significantly fewer calories and less fat. A regular side of green beans has only 40-60 calories, making it a much lighter choice.

Making Informed Nutritional Decisions

Navigating a fast-food menu while on a nutrition-conscious diet is all about making strategic choices. Understanding the calorie and macronutrient breakdown of items like Popeyes' potatoes allows for informed decision-making. While the savory taste of Cajun fries is appealing, it's clear they come with a much higher calorie, fat, and sodium cost than the mashed potatoes with gravy.

For a full nutritional breakdown of Popeyes' menu, you can check out their official nutrition guide available on their website. This is an authoritative resource for planning your meals according to your dietary goals.

In conclusion, while there isn't one simple answer to "how many calories are in Popeyes potatoes," the information is readily available. By being aware of the nutritional differences between the mashed potatoes and the Cajun fries and their respective portion sizes, you can continue to enjoy your favorite fast-food items as part of a balanced diet. Ultimately, the best choice depends on your specific nutritional goals and how you choose to balance your meal.

Frequently Asked Questions

While lower in calories than the Cajun fries, Popeyes mashed potatoes are not necessarily considered a 'healthy' food due to their high sodium content, which can be 25% of your daily value in a regular serving.

The lowest calorie potato side is the regular mashed potatoes with Cajun gravy, which contains 110 calories per serving.

The difference is significant. A regular serving of Cajun fries has about 270 calories, while a large has approximately 800 calories, with corresponding increases in fat and sodium.

A regular serving of mashed potatoes with Cajun gravy contains 590mg of sodium, and a large contains 1,770mg.

While the standard offering includes gravy, some nutritional data sites indicate that mashed potatoes without gravy exist, which would lower the calorie count. It's best to ask your local restaurant if this option is available.

Yes, for a healthier alternative, a regular side of green beans is a much lower-calorie and lower-sodium option compared to the potato sides.

You can create a more balanced meal by opting for a smaller side portion, choosing a lighter main entree like blackened chicken tenders, and avoiding large, fried combos.

A regular serving of Popeyes red beans and rice contains approximately 230 calories.