You can find chicken tenders on menus all over the United States. Because they don’t taste strong and are soft, it’s easy to see why they’re such a great and convenient snack or meal. But chicken tenders are more than just tasty; they can also be a healthy source of protein. Now, let’s take a closer look at how much protein is in a single chicken tender.
What are Chicken Tenders?
Chicken tenders, also sometimes called chicken strips or chicken fingers, are cuts of meat that come from the tenderloin portion of the chicken breast. This is the small strip of muscle right underneath the breast that connects to the keel bone
Chicken tenderloins are very low in fat and collagen, which gives them their characteristic tenderness when cooked. The lack of tough connective tissue means they can be cooked quickly over high heat without becoming dry or chewy.
Average Protein Content in Chicken Tenders
A chicken tender usually has between 6 and 7 grams of protein, but the exact amount can change depending on a few things.
Size of the Tender
Larger, thicker tenders will have more protein than smaller, thinner ones A jumbo restaurant-style tender may have 9-10 grams of protein, while a smaller children’s size portion may only have 3-5 grams
Cooking Method
When chicken is cooked, it can lose some of its moisture and, by extension, its protein content. If you bread and fry tenderloins, they might have a little less protein per gram than if you grill or bake them.
With or Without Breadcrumbs
Breading adds carbohydrates and fat to chicken tenders, but does not add any significant protein. Unbreaded, plain chicken tenders will generally be higher in protein than breaded versions.
Quality of the Meat
Higher quality, leaner cuts of chicken with less fat will typically have a higher ratio of protein by weight. Chicken tenderloins are ideal, but sometimes other cuts are used.
Comparing Chicken Tender Protein to Other Foods
The 6-7 grams of protein in a chicken tender is a significant amount for a relatively small portion size. Here’s how it compares to some other high-protein foods:
- Chicken breast (3 oz cooked) – 28g protein
- Ground beef (3 oz cooked) – 22g protein
- Tofu (1/2 cup) – 10g protein
- Greek yogurt (6 oz) – 15-20g protein
- Almonds (1/4 cup) – 8g protein
A chicken breast has more total protein than a tender, but tenders have a lot of protein for their size. Since chicken tenders have about the same amount of protein as lean beef, they are a great way to add more protein to your diet.
How Much Protein Do You Need Daily?
The amount of protein people need differs based on factors like age, size, activity level, and health goals. The recommended daily allowance (RDA) for protein is:
- 0.8g per kg of body weight for general health
- 1.2-2g per kg for athletes, bodybuilders, and active individuals
- Up to 3g per kg for extreme training and competition
For a 150 pound (68kg) adult, that equates to about 54-91g of protein per day. Eating just 6-8 chicken tenders would provide nearly half of the RDA protein needs for an average adult.
Here are some examples of daily protein requirements:
- 110 lb woman – 44-73g
- 150 lb man – 54-91g
- 200 lb man – 72-121g
- 175 lb athlete – 105-175g
Consuming enough protein is critical for muscle growth and repair, bone health, wound healing, and overall health. Chicken tenders can be an easy and tasty way to boost your daily protein intake.
Are Chicken Tenders Healthy?
Chicken tenders can be a nutritious choice as part of a healthy diet, but there are a few considerations:
Choose Healthy Cooking Methods
Chicken tenders are versatile and can be prepared in many ways. Healthier cooking methods include baking, grilling, air frying, or pan searing with minimal oil. Avoid frying or breading to prevent excess calories from fat and carbs.
Watch Your Portions
While the protein content is beneficial, chicken tenders are high in calories if large portions are consumed. Stick to 1-2 average sized tenders as a serving.
Compare Sodium Content
Restaurant or frozen chicken tenders often contain added sodium. Check labels and pick lower sodium options when possible. Fresh tenders have less than 100mg sodium for one tender.
Eat Your Veggies Too!
Chicken tenders alone don’t provide a well-rounded meal. Pair them with veggies, whole grains, beans, or other nutritious foods for a balanced diet.
As long as they are prepared healthfully and consumed in moderate portions, chicken tenders can be an excellent source of lean protein as part of a nutritious eating pattern. The approximately 6-7 grams of protein makes them a protein powerhouse in a small package!
Different Ways to Prepare Chicken Tenders
One of the great things about chicken tenders is their versatility. Here are some healthy and creative ways you can prepare chicken tenders:
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Baked or Grilled – Toss plain tenders in olive oil, salt, pepper and your favorite herbs or spices. Bake at 400°F or grill until cooked through.
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Air Fried – Mist tenders with oil and air fry at 390°F, flipping halfway, until crispy outside and 165°F inside.
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Sheet Pan Meal – Toss tenders and vegetables with oil and seasoning. Bake together on a sheet pan for quick one-pan meal.
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Tacos or Wraps – Chop or slice cooked tenders and add to tacos, sandwiches, lettuce wraps, grains bowls or salads.
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Simmered in Sauce – Cook plain tenders in your favorite sauce like teriyaki, barbecue, creamy mushroom, etc.
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Meal Prep – Bake a batch of plain tenders to use throughout the week in different recipes.
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Chicken Tender Salad – Top salad greens with chopped cooked tenders, veggies, shredded cheese, beans corn, etc.
The simple chicken tender is the perfect blank canvas to inspire all sorts of healthy, protein-packed meals!
Frequently Asked Questions
Are chicken tenders healthier than nuggets?
Chicken tenders and nuggets start from the same basic ingredient – chicken breast meat. However, tenders usually contain just the meat with minimal processing, while nuggets often have added fillers, batter and breading. So plain tenders are typically the healthier choice.
Should I choose breaded or unbreaded chicken tenders?
For lowest calories and fat, opt for unbreaded chicken tenders. But moderately portioned, whole grain breaded tenders can also fit into a healthy diet. Just account for the added carbs and fat.
Is white or dark chicken meat healthier?
Chicken breast (white meat) is leaner and contains slightly less fat and calories than dark meat. But the difference is minimal. Dark chicken meat provides more vitamins and minerals like iron. Both are good options.
Are frozen chicken tenders healthy?
Frozen tenders that contain just chicken, minimal salt and no breading or sauces can be a healthy choice. Check the nutrition label and ingredients list when purchasing frozen tenders. Prioritize options with no artificial additives.
Can kids eat chicken tenders every day?
Chicken tenders make a quick, kid-friendly meal. In moderation, they are fine as part of a varied diet. Focus on unbreaded baking or grilling methods. Pair with fruits, veggies and whole grains for a balanced meal kids will love.
Chicken tenders can be a regular part of a healthy diet with a little nutrition know-how. Choose wisely and enjoy this lean, protein-packed option in moderation along with plenty of produce, fiber and whole foods. With about 6-7 grams of protein each, chicken tenders pack a nutritious punch!
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