How Many Calories Are in Breaded Chicken Tenders? A Nutrition Breakdown

Chicken tenders are a popular finger food that can be found on many restaurant menus and frozen food aisles While they make a tasty and convenient meal, many people wonder just how many calories are in these breaded and fried nuggets of chicken.

What Are Chicken Tenders?

Chicken tenders, also sometimes called chicken fingers, chicken strips, or chicken nuggets, are made from cuts of chicken breast meat. They are usually breaded or battered and then deep fried, baked, or air fried to give them a crispy coating

The name “tenders” comes from the tenderloin part of the chicken, which is a long, thin strip of meat attached to the underside of the breast. Tenderloins are naturally tender and don’t require pounding or breading to become an easy to eat finger food. However, any cut of boneless, skinless chicken breast can be cut into strips, battered, breaded and cooked to make chicken tenders.

Nutrition Facts for Breaded Chicken Tenders

The number of calories in breaded chicken tenders can vary considerably depending on where you get them and how they are prepared. Here are some approximate nutrition facts for breaded chicken tenders from a few different restaurants and brands:

• Fast food chicken tenders (184g serving) – 499 calories, 26g fat, 35g protein

• Applebee’s chicken tenders platter – 1440 calories, 81g fat, 50g protein (for entire platter)

• Tyson frozen crispy chicken strips (84g serving) – 210 calories, 10g fat, 13g protein

• McDonald’s 6 piece chicken McNuggets – 250 calories, 15g fat, 14g protein

• Burger King 6 piece chicken nuggets – 260 calories. 16g fat 12g protein

• Popeye’s 3 piece mild tenders – 445 calories, 21g fat, 38g protein

• KFC 6 extra crispy tenders – 810 calories, 43g fat, 59g protein

As you can see, calorie counts can range widely from around 200 calories per 85 grams to over 800 calories for a larger serving. The number of tenders or nuggets and size of the serving also makes a big difference.

In general, fast food and restaurant chicken tenders contain more calories and fat than those prepared at home. Homemade tenders baked in the oven rather than fried in oil have fewer calories.

Main Nutrients in Chicken Tenders

Here’s an overview of the key nutrients found in breaded chicken tenders:

Protein

Chicken is a great way to get protein because it has all the amino acids your body needs. There are between 12g and 59g of protein in a serving of chicken tenders.

Protein keeps your bones strong, helps wounds heal, keeps your muscles in good shape, and makes you feel full.

Fat

Most chicken tenders have a lot of fat added when they are breaded and fried. Fast food versions can have more than 20 grams of fat per serving, and a lot of that fat is saturated and trans fats, which are bad for you.

Choosing lower fat cooking methods like baking or air frying can reduce the fat content. Opt for tenders made with whole grain breading for more fiber and nutrients.

Carbohydrates

Carbs in chicken tenders come mostly from the breading, along with small amounts naturally found in the chicken. A serving may provide between 15-30g of carbs.

Selenium, niacin, vitamin B6, and phosphorus are some of the minerals and fiber that the breading adds. But it also piles on more calories than plain chicken.

Sodium

Sodium is added to chicken tenders through salt in the breading and cooking oils. Fast food versions can contain over 1000mg per serving.

Consuming too much sodium can increase blood pressure and heart disease risk. Opt for lower sodium varieties or homemade tenders.

Health Benefits of Chicken Tenders

In moderation, breaded chicken tenders can provide some health benefits:

• High quality protein for building muscle, wound healing, and strong bones

• B vitamins like niacin, B6, and B12

• Minerals like selenium, phosphorus, and zinc

• Lean protein helps you feel fuller compared to fat or carbs

• Can be part of a high protein diet for weight loss

However, the high amounts of sodium, fat, and calories in most chicken tenders make them more of an occasional indulgence food rather than a regular part of a healthy diet.

Potential Downsides of Chicken Tenders

Here are some of the potential adverse effects of eating too many breaded chicken tenders:

• High in calories – Regularly eating large servings can lead to weight gain.

• High in fat – Especially saturated and trans fats, which raise LDL cholesterol levels.

• High in sodium – Can contribute to high blood pressure and heart disease.

• Low in nutrients – Chicken tenders contain fewer vitamins, minerals than plain chicken breast.

• Heavily processed – Mass produced frozen tenders may contain preservatives, flavor enhancers.

• Risk of allergies – Some people may react to chicken protein or breading ingredients.

It’s best to enjoy breaded chicken tenders in moderation as part of an overall healthy diet, and balance them out with plenty of fruits, vegetables, and whole grains.

Tips for Healthier Chicken Tenders

Here are some suggestions for lightening up chicken tenders:

• Bake, air fry or pan fry instead of deep frying

• Use whole grain breadcrumbs for the coating

• Create your own breading with Panko crumbs, spices, and herbs

• Opt for low sodium varieties

• Eat a reasonable portion – 3 to 6 tenders per serving

• Serve with fresh veggies instead of fries for a balanced meal

• Make your own from scratch using healthy ingredients

• Remove skin before breading to reduce fat and calories

With some simple tweaks, chicken tenders can be a tasty addition to a healthy diet when eaten in moderation. Just be mindful of portion sizes and preparation methods. Making your own at home can allow you to control exactly what goes into them.

How Many Calories Should You Consume?

The number of chicken tender calories that fit into your daily diet depends on your age, gender, activity level and weight goals. Here are some general guidelines:

• Sedentary women: ~1,600 – 2,000 calories per day

• Sedentary men: ~2,000 – 2,600 calories per day

• Active women: ~1,800 – 2,400 calories per day

• Active men: ~2,400 – 3,000 calories per day

A single serving of breaded chicken tenders ranges from around 200 to 500 calories. Limit yourself to one serving 2 or 3 times per week as part of a healthy, balanced diet tailored to your calorie needs.

The Bottom Line

Breaded chicken tenders can make a convenient protein-packed meal, but they also come loaded with extra calories, fat and sodium in most cases. Making your own healthy homemade version is ideal, but you can also find relatively lower calorie and lower sodium frozen varieties.

Aim to keep your portion to 3-6 pieces per meal and avoid going overboard on dipping sauces. Enjoy breaded chicken tenders occasionally as part of an overall varied diet with plenty of whole foods. This popular finger food can fit into a healthy lifestyle when consumed in moderation.