How Much Protein is in 5 Blackened Tenders?

December 3, 2025 •

4 min read

According to Popeyes' official nutrition information, a 5-piece serving of their blackened tenders contains 43 grams of high-quality protein, making it a surprisingly robust choice. This makes it a popular fast-food option for those focused on muscle gain or a low-carb diet.

Quick Summary

A serving of five blackened chicken tenders typically offers 43 grams of protein with minimal carbs, making it a high-protein, low-carb fast-food option. Its nutritional profile makes it a healthier alternative to most breaded chicken tenders.

Key Points

High Protein: 5 blackened tenders contain 43 grams of protein, making them a great muscle-building option.
Low Carb: With only 3 grams of carbs, they are ideal for low-carb or keto diets.
Low Calorie: At 280 calories for a 5-piece serving, they offer high protein density.
Cooking Method: The tenders are pan-seared and unbreaded, which differentiates them from standard fried versions.
Healthier Option: They offer a significantly leaner nutritional profile compared to most fried chicken fast-food alternatives.
Meal Building: Pairing with a salad or vegetable side can create a more balanced and nutritious meal.
Sodium Content: Be mindful of the sodium, which is 920mg in a 5-piece serving.

Decoding the Nutritional Profile of 5 Blackened Tenders

When you're searching for a quick, high-protein meal on the go, fast food can be a minefield of hidden calories and excessive carbs. However, some menu items offer surprisingly strong nutritional value. The blackened tenders from Popeyes have gained popularity among health-conscious diners for this very reason. Specifically, a standard 5-piece serving is a powerhouse of protein, far exceeding the content found in their fried, breaded counterparts.

The Macronutrient Breakdown

Breaking down the macronutrients of a 5-piece serving helps illustrate its appeal. Beyond the impressive protein count, the total fat and carbohydrate content is remarkably low compared to other fried chicken options. This makes it a favorable choice for individuals following low-carb, keto, or other macro-focused diets.

Here’s a snapshot of the nutritional information for a 5-piece serving, based on official data from Popeyes:

Protein: 43g
Calories: 280
Fat: 3g
Carbohydrates: 3g

These numbers highlight why this particular dish is a standout. The cooking method—pan-searing the chicken with a special spice blend rather than battering and deep-frying it—is the key differentiator. This avoids the high-carb, high-fat breading, preserving the chicken's natural protein content while keeping calories in check.

How Blackened Tenders Stack Up: A Comparison

To fully appreciate the nutritional benefits, it's helpful to compare blackened tenders to other common fast-food options. The following table contrasts the 5-piece Popeyes Blackened Tenders with typical values for a 5-piece serving of standard fried chicken tenders and a classic fried chicken sandwich from a major chain. This comparison will help illustrate the significant differences in protein, fat, and calories.


Nutritional Metric	5 Popeyes Blackened Tenders	5 Standard Fried Tenders*	Classic Fried Chicken Sandwich*
Protein	43g	~35-45g	~30-40g
Calories	280	~550-700	~600-750
Carbohydrates	3g	~40-60g	~50-70g
Fat	3g	~30-45g	~35-50g

*Note: Values for standard fried tenders and chicken sandwiches are estimates and can vary significantly by restaurant and size. The Popeyes Blackened Tenders data is based on cited nutritional information.

As the table shows, the blackened tenders provide a comparable or even higher amount of protein for significantly fewer calories, carbs, and fat. This makes them a more efficient choice for anyone with fitness goals.

Making it a Balanced Meal

While the blackened tenders are a great foundation, building a balanced meal around them requires smart side choices. Instead of the typical high-carb, high-fat fast-food sides, consider these healthier alternatives:

Pair with a side salad: Skip the creamy dressings and opt for a vinaigrette to keep calories low. Many restaurants offer side salads with lettuce, tomato, and cucumber.
Add a vegetable side: Green beans or corn, if available, can provide valuable fiber and nutrients without adding excessive calories.
Hold the biscuit: While delicious, biscuits significantly increase the carb count of your meal. Opting out keeps the meal low-carb.
Use sauces sparingly: Many dipping sauces are high in sugar and fat. Choose a light option like hot sauce or a small amount of a vinaigrette-based sauce.

Homemade Blackened Chicken Tenders

For those who prefer to cook at home, making your own blackened tenders is a simple process and offers even more control over the ingredients. You can create a healthy and flavorful meal in your own kitchen with just a few ingredients.

Here’s a quick recipe idea:

Prepare a spice blend: Combine paprika, onion powder, garlic powder, salt, black pepper, thyme, oregano, and a pinch of cayenne pepper.
Coat the tenders: Pat chicken tenderloins dry and toss them in the spice blend until fully coated.
Cook to perfection: Heat a cast-iron skillet with a small amount of high-heat oil. Pan-sear the tenders for a few minutes on each side until cooked through and the outside has a dark, flavorful crust. No breading necessary!

This DIY approach allows you to reduce the sodium and control the fat content even further, creating a clean and protein-packed meal.

The Takeaway

For anyone looking for a convenient, high-protein, and relatively healthy fast-food option, the blackened tenders are an excellent choice. Their lean profile offers a smart way to get a significant protein boost without the heavy carb load associated with traditional fried chicken. By pairing them with thoughtful side choices, you can create a complete and nutritious meal that fits within your dietary goals. For more official nutritional information, you can always visit the restaurant's website.

Conclusion

In summary, five blackened tenders provide 43 grams of protein, a very favorable ratio of protein to calories for a fast-food item. This makes them a wise choice for anyone on a low-carb diet or simply seeking a high-protein meal. By choosing this non-breaded option and being mindful of your side dishes, you can enjoy a satisfying fast-food meal that aligns with your health and fitness objectives.

Optional Link

Check out the official Popeyes nutritional information for the full breakdown.

Frequently Asked Questions

A 5-piece serving of blackened tenders from Popeyes contains approximately 280 calories, making it a relatively low-calorie, high-protein option.

Yes, blackened tenders are generally considered healthier because they are unbreaded and not deep-fried. This results in significantly less fat and carbohydrates compared to standard fried tenders.

With only 3 grams of carbohydrates, blackened tenders are a very suitable option for people following a ketogenic diet.

A 5-piece serving of blackened tenders from Popeyes contains just 3 grams of total fat.

The 43 grams of protein in 5 blackened tenders is a highly competitive amount. It provides a dense source of protein with far fewer calories and carbs than most breaded options.

The exact spice blend is proprietary, but blackened seasoning typically includes paprika, onion powder, garlic powder, salt, black pepper, thyme, oregano, and sometimes cayenne pepper.

To reduce sodium, you can opt out of any sauces or dips, and avoid salty side dishes. Making a homemade version is the best way to fully control the sodium content.

Yes, you can easily make your own blackened chicken tenders at home. A simple spice rub and a hot cast-iron skillet are all you need to achieve a similar flavor and texture.