How Many Calories Are in One Chicken Strip?

Chicken strips are a popular appetizer and meal option especially for kids. But with their crispy golden breading and mouthwatering taste, it’s easy to overindulge without realizing just how many calories you might be consuming. So how many calories are actually in one chicken strip? Let’s take a closer look.

The calorie count of a single chicken strip can vary quite a bit based on the preparation method, thickness of breading, and size of the chicken strip. Generally speaking, a medium-sized, breaded and fried chicken strip contains around 150-250 calories. Meanwhile, a grilled or baked chicken strip has closer to 130-200 calories.

Key Factors That Determine Chicken Strip Calories

Preparation Method

What makes chicken strips high in calories is how they are cooked. The oil that is used to fry chicken strips adds a lot of extra fat and calories. A typical fried chicken strip takes in 50 to 100 more calories than a baked or grilled one.

When you bake chicken strips, they don’t need much or any oil because hot air crisps up the outside. The same thing happens with grilled chicken strips: the extra fat drips off the grill grates. Both baking and grilling produce a lower-calorie product.

Breading Thickness

When it comes to fried chicken strips, thick breading means more calories. The coating soaks up more oil when it’s fried if it has more flour and breadcrumbs in it. Thinly breaded chicken strips take in less oil.

Some lower-calorie breading options include using whole wheat panko breadcrumbs or skipping breading entirely for “naked” chicken strips.

Chicken Strip Size

Larger chicken strips naturally contain more calories, while smaller strips have less. A good rule of thumb is that a 6-8 ounce, medium-sized chicken strip contains around 150-200 calories when fried. Smaller strips can range from 100-150 calories, while jumbo strips are over 200.

When estimating calories, pay attention to each strip’s dimensions as the size varies between restaurants, brands, and recipes. Weighing strips on a food scale produces the most accurate calorie counts.

Ingredients in Breading or Marinades

Extra ingredients mixed into the breading or marinades also add to the number of calories. Adding cheese, herbs, or spices to the breading makes it taste better, but it also adds extra calories. Similarly, oil-based marinades can infuse more fat into the chicken.

Simple breading and seasonings are ideal for keeping calories in check. Prioritize ingredients like whole wheat flour, panko crumbs, paprika, garlic powder, salt, and pepper.

Calorie Comparison of Popular Chicken Strip Styles

Here’s how the calorie count of a medium, 6-8 ounce chicken strip breaks down for different preparation methods:

• Fried: 170-250 calories
• Baked: 130-200 calories
• Grilled: 120-180 calories
• Air Fried: 110-170 calories

While frying packs the most calories, air frying produces the lowest calorie option thanks to using little to no oil. However, air frying doesn’t yield quite as crispy of a texture.

Tips for Choosing Lower-Calorie Chicken Strips

Here are some useful tips to keep in mind when selecting chicken strips to control calories:

• Opt for grilled, baked or air fried chicken strips
• Look for a thin, light breading
• Choose smaller or medium-sized strips
• Avoid strips with cheese or other calorie boosters in the breading
• Be mindful of portion sizes and dipping sauces

Making your own chicken strips is also an excellent way to manage calories and ingredients. You can customize the breading, use cooking spray instead of oil, and stick to the perfect portion sizes for your needs.

The Bottom Line

When watching your calorie intake, chicken strips can be enjoyed in moderation by selecting lower-calorie cooking methods and keeping portion sizes reasonable. A single medium fried chicken strip generally delivers 150-250 calories. But healthier preparations like grilling, baking, or air frying can drop the calorie count closer to 120-180 calories per strip. Keeping an eye on breading, ingredients, and strip size makes it easier to find chicken strip options that align with your dietary goals.