Sheetz Popcorn Chicken Cup Calories

If you live in the Mid-Atlantic, you know the specific joy of a late-night Sheetz run. Whether you are fueling up for a road trip or grabbing a quick lunch, the “Made-To-Order” (MTO) touchscreens offer endless possibilities. Among the most popular grab-and-go items is the Popcorn Chicken Cup. It’s crispy, savory, and incredibly convenient.

Nutritional Information: Breaking Down the Numbers

When ordering Popcorn Chicken at Sheetz, you generally have two size options: Regular and Large. It is vital to know the difference, as upgrading to the large size effectively doubles every nutritional metric, including the ones you might be trying to limit.

Popcorn Chicken Nutrition Table

Nutritional Value	Regular Order	Large Order
Calories	305	610
Total Fat	14.1g	28.1g
Saturated Fat	2.7g	5.4g
Total Carbs	28g	55g
Dietary Fiber	1g	3g
Protein	17g	34g
Sodium	803mg	1,605mg
Cholesterol	37mg	73mg

The Macro View

Protein Power

Even the Regular size packs a decent punch with 17g of protein. This makes it a more satiating snack compared to empty carbs like pretzels or chips.

Carbohydrate Content

With 28g of carbs in a regular size, this isn’t a low-carb food. The breading contributes significantly to this number.

Fat Source

The chicken is fried in high oleic canola oil. While this is a common industry standard, it means nearly 42% of the calories in this meal come from fat.

Health Implications: The Good and The Bad

Understanding the raw numbers is step one. Understanding what they do to your body is step two. Here is what you need to keep in mind before placing your order.

The Sodium Warning

The most glaring statistic in the Sheetz popcorn chicken cup profile is the sodium content.

• A Regular order contains roughly 35% of your daily recommended sodium intake.
• A Large order contains nearly 70% of your daily limit (1,605mg).

Saturated Fats

The Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of your daily calories. A Large order provides 5.4g of saturated fat, which is over a quarter of the daily limit for most adults. 

The Protein Upside

On a positive note, chicken breast is the primary ingredient. Getting 34g of protein in a Large cup is significant for muscle repair and satiety. If you are struggling to hit protein goals on the road, this is a better option than the fryz or tater totz, which offer minimal nutritional return.

Comparison With Other Fast Food Options

How does Sheetz compare to the competition? Let’s look at how this item fares against similar market offerings.

Sheetz vs. KFC Popcorn Nuggets

A large order at Sheetz (610 calories) is comparable to a large serving at KFC, but Sheetz tends to have a slightly higher breading-to-chicken ratio, contributing to the higher carb count (55g).

Sheetz vs. Convenience Store Snacks

Compared to a bag of potato chips (usually 150-250 calories but near-zero protein) or a hot dog (250+ calories with lower protein quality), the Popcorn Chicken offers better macronutrient balance due to the protein content.

Sheetz vs. Wawa

Wawa’s chicken strips tend to be larger fillets rather than “popcorn” style. Popcorn style generally absorbs more oil because there is more surface area of breading per bite.

Tips for Enjoying Sheetz Popcorn Chicken in a Balanced Diet

You don’t have to banish the popcorn chicken cup from your diet. You just need to order smarter. Here are three strategies to keep your meal balanced.

The “Sauce on the Side” Strategy

The calories listed above (305 for Regular) do not include sauce.

• BBQ Sauce: Adds ~50 calories and huge sugar.
• Ranch: Can add 100+ calories and extra fat.
• The Fix: Use hot sauce (near zero calories) or mustard. If you must have creamy sauces, dip your fork, don’t dunk the chicken.

Smart Pairings

A Large Popcorn Chicken usually stands alone as a meal. But if you get the Regular, you might still be hungry.

Avoid

Pairing it with a “Side of Fryz” (adding 390+ calories) or “Mac ‘N Cheese Bites” (370 calories).

Choose

Grab a bag of apple slices (30 calories) or a hard-boiled egg (70 calories) from the Grab-n-Go case. This adds volume and nutrition without blowing your calorie budget.

Watch the Liquid Calories

A Large Popcorn Chicken plus a 20oz sugary soda can easily push your lunch over 1,000 calories. Opt for water, unsweetened iced tea, or a zero-calorie soda from the fizz city fountain to keep the meal focused on the food.

Frequently Asked Questions 

How much does the Sheetz Popcorn Chicken cost in 2026?

Prices vary by location, but you can expect to pay approximately $3.29 for a Regular and $5.29 for a Large.

Is Sheetz Popcorn Chicken Keto-friendly?

No. With 28g of carbohydrates in a Regular size due to the wheat flour breading, it will likely kick you out of ketosis.

What allergens are in the Popcorn Chicken?

The specific allergens listed are Egg, Gluten, Soy, and Wheat. It does not contain milk, peanuts, or tree nuts, though cross-contamination in the kitchen is always possible.

Are the calorie counts listed for the chicken only?

Yes. The 305 (Regular) and 610 (Large) calorie counts refer strictly to the chicken. Dipping sauces are extra.

How many Weight Watchers points is a Regular order?

A Regular order is approximately 8 SmartPoints (or 7 Freestyle points), mostly driven by the fried breading and fat content.

What oil does Sheetz use to fry the chicken?

According to ingredient listings, Sheetz uses High Oleic Canola Oil with TBHQ and Citric Acid added to preserve freshness.

How much protein is in the Large size?

The Large size contains 34 grams of protein, making it a high-protein option, albeit one with high sodium.

Is the “Boneless Bitez” the same as Popcorn Chicken?

They are similar but distinct items. Boneless Bitez are often tossed in sauce (like Buffalo or BBQ) which significantly alters the calorie and sugar count compared to the plain Popcorn Chicken cup.

Can I customize the Popcorn Chicken cup?

Unlike the sandwiches, you cannot customize the chicken itself (e.g., you can’t ask for “light breading”). Customization is limited to sauces and side dishes.

How long would I have to walk to burn off a Regular order?

For an average 150lb adult, it would take approximately 55 minutes of moderate walking to burn off the 305 calories in a Regular order.

Make Your Next MTO Run Count

Sheetz Popcorn Chicken is a tasty, protein-rich option that fits into the “convenient comfort food” category. While it offers a good amount of protein, the high sodium and fat content mean it should probably be an occasional treat rather than a daily staple.