Sheetz Popcorn Chicken: Calories, Protein, Price & Smart Ordering Guide
If you love quick snacks from Sheetz, you’ve probably seen the Popcorn Chicken Cup on the MTO screen. It’s hot, crispy, and easy to eat in the car. Many people grab it during road trips, lunch breaks, or late-night food runs.
But is it a smart choice? Let’s break it down in simple words.
What Is Sheetz Popcorn Chicken?
Sheetz Popcorn Chicken comes in small, bite-sized pieces of breaded chicken breast. The kitchen team fries each piece until golden and crunchy. You can order it plain and choose your dipping sauce on the side.
You get two size options:
- Regular
- Large
The Large cup gives you almost double everything — calories, protein, fat, carbs, and sodium.
Sheetz Popcorn Chicken Nutrition Facts
Here’s what you need to know before you tap “add to order” on the touchscreen.
Regular Size
- 305 calories
- 17g protein
- 14g fat
- 28g carbs
- 803mg sodium
Large Size
- 610 calories
- 34g protein
- 28g fat
- 55g carbs
- 1,605mg sodium
When you upgrade to Large, you double the numbers. That includes salt and fat — not just the chicken.
Is Sheetz Popcorn Chicken Healthy?
The answer depends on how you order it.
The Good Side
High Protein
The Large cup gives 34 grams of protein. That helps build muscle and keeps you full longer than chips or candy.
Better Than Empty Snacks
Compared to a bag of potato chips, this option gives real protein instead of only carbs and oil.
The Watch-Outs
High Sodium
The Regular size already gives about one-third of your daily salt limit.
The Large size pushes close to 70% of your daily limit in one meal.
Too much sodium can raise blood pressure over time.
Fried in Oil
Sheetz cooks the chicken in high oleic canola oil. Frying adds extra fat and calories.
Not Low-Carb
The crispy breading adds carbs. Keto eaters should skip this item.
Sheetz Popcorn Chicken vs Other Fast Food
People often compare it with other chicken snacks.
Compared to KFC Nuggets
At KFC, popcorn-style chicken has similar calories. Sheetz pieces often have more breading, which raises the carb count.
Compared to Wawa Chicken Strips
At Wawa, chicken strips use larger cuts. Smaller popcorn pieces soak up more oil because they have more crispy coating.
Compared to Gas Station Snacks
It beats candy bars and chips in protein. You actually get muscle-building nutrients instead of just sugar or salt.
How to Order Sheetz Popcorn Chicken the Smart Way
You don’t need to avoid it. You just need a strategy.
1. Pick Better Sauces
The calorie count does not include sauce.
- Ranch adds 100+ calories
- BBQ sauce adds sugar
- Hot sauce or mustard keeps calories low
Dip lightly instead of soaking each bite.
2. Choose Smart Sides
Avoid pairing it with:
- Fryz
- Mac & Cheese Bites
That combo can push your meal over 1,000 calories fast.
Better options:
- Apple slices
- Hard-boiled eggs
- Water or unsweetened tea
3. Watch Your Drink
A 20oz soda adds hundreds of empty calories. Choose water or a zero-calorie drink instead.
Sheetz Popcorn Chicken Price (2026)
Prices may change by location, but most stores charge:
- Regular: Around $3.29
- Large: Around $5.29
You get solid protein for the price, but remember the sodium content.
Allergens in Sheetz Popcorn Chicken
This item contains:
- Egg
- Wheat
- Gluten
- Soy
If you have allergies, always double-check with the store before ordering.
Frequently Asked Questions
How much protein is in Sheetz Popcorn Chicken?
The Regular size gives 17g. The Large size gives 34g.
Is Sheetz Popcorn Chicken keto-friendly?
No. The breading adds too many carbs for a keto diet.
Are sauces included in the calorie count?
No. Sauces add extra calories.
How long would it take to burn off a Regular cup?
An average adult may need close to 55 minutes of walking to burn 305 calories.
Can you customize the chicken?
You can choose sauces and sides, but you can’t request light breading.
Should You Order It?
Sheetz Popcorn Chicken fits into the “convenient comfort food” category. It delivers strong protein, which helps during busy days or long drives. However, the high sodium and fried coating mean you should treat it as an occasional choice — not a daily habit.
Next time you use the Sheetz MTO screen, think before you size up. Small changes in sauce, drink, and sides can turn a heavy meal into a smarter one.
