How Many Calories Are in One Chicken Nugget?

People, especially kids, like chicken nuggets. But many adults who care about their health are curious about how many calories are in one of those little fried chicken nuggets. Let’s look at the calorie counts for chicken nuggets from some popular fast food chains.

What Are Chicken Nuggets Made Of?

First, what exactly are chicken nuggets? Chicken nuggets are small pieces of boneless chicken that have been battered and breaded then fried or baked. The batter helps seal in moisture while the breading provides a crunchy exterior.

Nuggets of chicken are made from small pieces of chicken breast or thighs that have been boned out and skinned. After that, these pieces are tossed in a batter made of flour, eggs, salt, and seasonings. Next, breadcrumbs, which are usually made from wheat or corn flour, are spread on top of the battered pieces. They are then either baked or fried in vegetable oil until golden brown and crispy.

Instead of dark meat, most fast food chains now use white meat like chicken breast in their nuggets. On the other hand, cheaper brands or homemade nuggets might have a mix of dark and white chicken meat. The breading and frying process hides the fact that cheap chicken cuts are used.

Calorie Count for Popular Chicken Nugget Brands

Here are the calorie counts for one chicken nugget from some top fast food chains:

• McDonald’s – A single Chicken McNugget contains 50 calories. A 4-piece serving has 190 calories.

• Burger King – One BK Chicken Nugget has 40 calories. A 4-piece order provides 170 calories.

• Wendy’s – Wendy’s chicken nuggets contain 30-40 calories per piece A 4-piece serving ranges from 140-170 calories

• Chick-fil-A – One Chick-fil-A nugget has 45 calories. An 8-piece serving contains 340 calories.

• KFC – KFC chicken nuggets contain 90 calories each. A 4-piece order has 370 calories.

So the number of calories can be very different from one brand to the next. One piece of most fast food chicken nuggets has between 30 and 50 calories. A small 4 or 6-piece serving provides about 150-200 calories.

Why Calories Vary Between Chicken Nugget Brands

There are a few reasons why calorie counts differ so much between chicken nugget brands:

• Ingredients – Some brands use leaner white meat chicken instead of fattier dark meat. The batter ingredients also impact calorie counts.

• Cooking method – Nuggets that are fried in oil contain more calories than baked or air-fried nuggets.

• Size – Nugget sizes are not universal. Wendy’s nuggets tend to be smaller than McDonald’s or Burger King.

• Breading – More heavily breaded nuggets or those coated in thicker batters have higher calorie counts. KFC nuggets are quite large and packed with crispy breading.

• Nutritional labeling – Serving sizes vary between brands, impacting stated calorie counts. Comparing calories per piece provides a more accurate picture.

So when looking at calorie counts, be sure to compare calories per nugget rather than just the calorie count for a multi-piece serving.

How to Estimate Calories in Homemade Nuggets

Making your own chicken nuggets at home can be a healthier option than buying processed frozen nuggets. Here are some tips for estimating calories in homemade nuggets:

• Chicken type – White meat chicken breast has around 31 calories per ounce. Dark meat chicken thighs have about 43 calories per ounce.

• Breading – Homemade panko breadcrumbs add roughly 30 calories per tablespoon. All-purpose flour adds about 20 calories per tablespoon.

• Frying oil – Frying adds about 120 calories per tablespoon of oil absorbed. Baked nuggets absorb less oil.

• Sizes – Weigh your nuggets after cooking to determine the calories in each piece based on weight.

As a rough guideline, a 1-ounce homemade chicken nugget fried in 1/2 tablespoon of oil would contain 70-80 calories. Baking would reduce the calories by 20-30.

Healthiest Ways to Enjoy Chicken Nuggets

Chicken nuggets don’t have to be an unhealthy guilty pleasure. Here are some tips for lightening up this kid favorite:

• Choose baked or air-fried nuggets instead of fried.

• Opt for nuggets made with white meat like chicken breast.

• Accompany nuggets with healthy sides like salads, roasted veggies or fruit.

• Stick to small serving sizes of 4-6 nuggets.

• Make homemade nuggets coated in whole wheat panko breadcrumbs and baked.

• Pair nuggets with healthy dips like mustard, bbq sauce or Greek yogurt ranch.

• Substitute baked chicken tenders or grilled chicken strips for nuggets.

While not incredibly nutritious on their own, enjoyed in moderation with lighter cooking methods and sides, chicken nuggets can be part of a balanced diet. Keep portion sizes in check and balance them out with veggies and other wholesome foods.

So the number of calories in a chicken nugget can range quite a bit. But by making healthier choices with cooking methods, portions and sides, chicken nuggets don’t have to derail your diet. Now pass the bbq sauce please!