Popeyes Blackened Chicken Tender Po’ Boy Sandwich: A Calorie Breakdown That Will Surprise You!

Are you craving that delicious Popeyes Blackened Chicken Tender Po’ Boy but worried about the calories? I totally get it! As a fast food lover who tries to watch what I eat, I’ve been there too. Let’s dive into everything you need to know about the calories in Popeyes Blackened Chicken Tender Po’ Boy sandwich and see if it can fit into your diet plan!

The Nutrition Breakdown: What’s Really in That Sandwich?

There seems to be some different information out there about the exact calorie count of this sandwich. Let me clear things up with the most accurate data:

According to CalorieKing, the Popeyes Blackened Chicken Tender Po’ Boy Sandwich contains 580 calories per sandwich However, other sources like Chef’s Resource report it contains 690 calories.

Why the difference? Well preparation methods can vary slightly between locations and sometimes nutritional databases are updated at different times. For our discussion, we’ll use the more conservative estimate of 580 calories.

Here’s the complete nutritional breakdown of the Popeyes Blackened Chicken Tender Po’ Boy

What Makes Up This Sandwich?

The Popeyes Blackened Chicken Tender Po’ Boy is made with:

• Blackened chicken tenders (not fried!)
• Baguette-style bread
• Fresh lettuce
• Pickles
• Mayo

The blackened cooking technique gives the chicken that signature Cajun flavor without the extra calories from deep frying. This makes it a somewhat healthier choice than some other options on the Popeyes menu.

Pros and Cons: Is It Worth the Calories?

Pros:

• Contains a whopping 39g of protein, which helps keep you full longer
• Lower in calories than many fast food sandwiches
• The blackened preparation method reduces fat compared to fried options
• Delivers that distinctive Popeyes spicy flavor

Cons:

• High sodium content (1730mg) – that’s about 72% of your recommended daily intake!
• Contains 32g of fat, which is significant
• The bread adds refined carbs that don’t offer much nutritional value

How Long Would It Take to Burn Off?

If you’re wondering how much exercise you’d need to do to work off this sandwich, CalorieKing provides some estimates:

• Swimming: 48 minutes
• Jogging: 67 minutes
• Cycling: 89 minutes
• Walking: 161 minutes

These estimates are based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs. Your actual numbers might vary based on your personal metrics.

How to Make It Healthier

Wanna enjoy this sandwich without all the guilt? Here are some simple ways to reduce the calorie and sodium content:

• Hold the mayo: This can save you around 100 calories and reduce the fat content
• Ask for extra veggies: More lettuce adds volume and nutrients without many calories
• Go open-faced: Eat it with only half the bun to cut down on carbs
• Pair wisely: Instead of fries, choose a lower-calorie side like green beans

How Does It Compare to Other Popeyes Sandwiches?

Let’s see how the Blackened Chicken Tender Po’ Boy stacks up against other popular Popeyes sandwiches:

As you can see, the Blackened Chicken Tender Po’ Boy falls somewhere in the middle of the pack. It’s not the lightest option (that would be the Blackened Chicken Sandwich), but it’s definitely better than the fried chicken sandwich options!

Common Questions About This Sandwich

Is the Popeyes Blackened Chicken Tender Po’ Boy spicy?

Yes! The blackened chicken tenders are seasoned with Popeyes’ signature spicy seasoning. If you’re not a fan of heat, you might want to choose another option.

Is the sandwich gluten-free?

Unfortunately, no. The baguette contains wheat, making this sandwich not suitable for those with gluten sensitivities or celiac disease.

Can I make the sandwich healthier by removing the mayo?

Absolutely! Removing the mayo can significantly reduce the overall calorie and fat content. You can ask for less mayo or none at all when ordering.

Does the sandwich contain any allergens?

Yes, the sandwich contains wheat, soy, and egg. If you have allergies to any of these ingredients, you should avoid this sandwich.

The Bottom Line: Should You Eat It?

At 580 calories, the Popeyes Blackened Chicken Tender Po’ Boy isn’t the worst fast food choice you could make. It provides substantial protein and delivers on flavor without going completely overboard on calories.

However, the high sodium content (1730mg) is definitely something to consider. If you’re watching your salt intake, this might not be the best choice for regular consumption.

My advice? Enjoy this sandwich as an occasional treat rather than a regular meal. And if you’re really concerned about the nutritional content, try some of the modifications I suggested to make it a bit healthier.

Better Alternatives at Popeyes

If you’re looking for lower-calorie options at Popeyes, consider these alternatives:

• Blackened Chicken Sandwich (290 calories)
• 3 Blackened Chicken Tenders (170 calories)
• Green Beans side (55 calories)

These options give you that Popeyes flavor with fewer calories, making them better choices for those closely monitoring their caloric intake.

The Takeaway

The Popeyes Blackened Chicken Tender Po’ Boy Sandwich packs a decent nutritional punch with its high protein content, but comes with the tradeoff of high sodium and moderate fat levels. At 580 calories, it’s neither the best nor the worst option on fast food menus.

If you’re trying to eat healthier but still want to enjoy Popeyes, this sandwich can work occasionally – especially if you make some modifications like holding the mayo. Just be aware of the sodium content and plan the rest of your day’s meals accordingly.

Ultimately, like most fast food, this sandwich is best enjoyed as an occasional indulgence rather than a dietary staple. But when that Popeyes craving hits, at least now you know exactly what you’re getting into!