Satisfying Southern Comfort: A Closer Look at the Calories in Popeyes Regular Red Beans and Rice

Red beans and rice is a beloved Louisiana Creole dish, combining creamy red beans slow-simmered with peppers, onions, and spices over fluffy white rice. Popeyes puts their own spin on this southern classic with their signature red beans and rice side dish. Available in both regular and large sizes, it’s a menu staple. But just how many calories are in a regular order of Popeyes Cajun-style red beans and rice? Let’s dig in and find out!

Calorie Count of Popeyes Regular Red Beans and Rice

According to Popeyes’ published nutrition data, a regular size order of their red beans and rice contains 247 calories

To put that into perspective, here is how it compares to other popular Popeyes side dishes

• Cajun Fries – 340 calories
• Mashed Potatoes with Cajun Gravy – 230 calories
• Mac & Cheese – 350 calories
• Coleslaw – 140 calories

So while certainly on the higher calorie end for a side, the 247 calories in Popeyes red beans and rice is lower than their fries, mac & cheese, or biscuits. It offers more bulk and nutrients than the coleslaw.

For the calorie-counters out there, the lower calorie coleslaw or corn make smart choices to balance out the red beans and rice. Or opt for a small rather than regular size.

Nutritional Profile of Popeyes Red Beans and Rice

Beyond just calories, what is the full nutritional profile of this popular Cajun side dish?

Here is the breakdown for a regular order

• Total Fat: 16 grams
• Saturated Fat: 4 grams
• Sodium: 606 milligrams
• Total Carbohydrates: 23 grams
• Dietary Fiber: 5 grams
• Protein: 8 grams

Popeyes red beans and rice offer a mix of complex carbohydrates and plant-based protein. The fiber content assists with digestion and heart health.

However, the sodium content is quite high, accounting for over 25% of the recommended daily value. As with many restaurant dishes, limiting sodium is advised.

Overall, while not the most diet-friendly with its high calorie, fat, and sodium numbers, this tasty and filling side does provide nutritional benefits from the fiber, protein, and complex carbs.

Popeyes Red Beans and Rice Ingredients

What goes into Popeyes signature red beans and rice recipe? Here are the main ingredients according to their website:

• Red kidney beans
• Rice
• Onions
• Green peppers
• Garlic
• Natural chicken flavor
• Chicken fat
• Spices like black pepper, thyme, cayenne pepper

The combination of beans, veggies, seasoning, and chicken elements gives this side its distinctly savory Cajun flavor. However, some less healthy additions like chicken fat also contribute to the higher fat and sodium content.

How Long to Burn Off 247 Calories?

Okay, so what does 247 calories look like in terms of exercise?

Here’s an estimate of how long it would take to burn off the calories in a regular order of Popeyes red beans and rice:

• Walking – 49 minutes
• Jogging – 26 minutes
• Cycling – 27 minutes
• Swimming – 23 minutes
• High Intensity Interval Training (HIIT) – 17 minutes

As you can see, while the calorie count itself is not extreme, it does take a good amount of sustained activity to burn those calories. This illustrates how even sides and smaller portion menu items can contribute to caloric intake.

Tips for Lightening Up Popeyes Red Beans and Rice

If watching your calories, but still craving that Louisiana flavor, here are some tips to lighten up when ordering Popeyes red beans and rice:

• Choose a small size instead of a regular or large. You still get the taste in a smaller portion.

• Pair it with lower calorie sides like corn, green beans, or coleslaw to balance out the meal.

• Skip any fried menu items and stick to grilled chicken or shrimp as a healthier entree choice.

• Request no additional seasonings or butters added to the rice.

• Avoid adding hot sauce or heavy sauces that can pile on more sodium, fat, and calories.

• Split the red beans and rice as a side with a friend or take half home for later.

• Substitute a side salad if ordering multiple items a la carte.

With smart substitutions and portion control, you can still enjoy the hearty comfort of Popeyes red beans and rice as part of an overall balanced diet. A little moderation goes a long way!