Chicken fingers – also known as chicken strips, chicken goujons or chicken tenders – are a popular finger food and appetizer beloved by kids and adults alike. Their crispy coating and tender juicy meat make them hard to resist. But have you ever wondered what exactly chicken fingers are made of? In this article, we’ll explore the ingredients manufacturing process, nutrition and health impacts of chicken fingers.
A Look at Common Chicken Finger Ingredients
The main ingredients in most chicken fingers include
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Chicken meat – This typically comes from the breast meat or tenderloins, which is ground or shredded into small pieces. Using breast meat helps achieve the signature tenderness.
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Breading – The crispy coating usually contains wheat flour, cornstarch, spices, herbs and sometimes eggs or milk. The breading gives chicken fingers their distinctive crunchy texture.
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Water and salt – These are added to the ground chicken meat to enhance moisture and flavor.
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Phosphates – Phosphates like sodium tripolyphosphate are often added to help retain moisture and improve texture.
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Seasonings: Spices like onion powder, garlic powder, paprika, and cayenne are often used to season chicken fingers.
Some chicken fingers may also contain fillers like soy protein to bulk up the protein content. Preservatives like sodium nitrite may be present in some products too.
How Chicken Fingers Are Made
Commercial chicken fingers go through a multi-step manufacturing process:
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Meat preparation – The chicken breast or tenderloins are ground or shredded into small chunks and mixed with water, phosphates and salt.
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Breading – The chicken chunks are dredged in flour then dipped in egg wash before being coated in breadcrumbs to form the crispy shell.
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It’s either deep-fried in oil for 4 to 6 minutes, until golden brown, or baked in the oven for 18 to 22 minutes.
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Freezing – Many chicken fingers are flash frozen and shipped frozen to retailers and restaurants.
Nutritional Profile – How Healthy Are Chicken Fingers?
The nutrition facts of chicken fingers can vary based on ingredients and preparation method:
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Calories – Breaded and fried chicken fingers contain around 140-170 calories per 100g. Baked chicken fingers have 90-120 calories.
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Fat – Fried versions have 10-15g of fat per 100g. Baked options have 5-8g.
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Protein – Chicken fingers supply 10-15g of protein per 100g.
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Carbs – Breaded versions have 15-25g of carbs. Plain grilled chicken fingers contain minimal carbs.
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Sodium – Expect 200-400mg sodium per 100g, more if brined.
So while chicken can be healthy, the high fat and sodium content of breaded, fried commercial fingers make them more of an occasional treat.
Health Considerations Around Chicken Fingers
A few health notes to consider if eating chicken fingers often:
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High sodium – The average sodium content of a 3-piece serving can exceed 700mg, which may impact blood pressure.
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Acrylamide: This chemical, which may cause cancer, can be made when you fry starchy foods like breaded chicken fingers at high temperatures.
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Allergens – Wheat, eggs and soy are common chicken finger ingredients that can cause allergic reactions in sensitive individuals.
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Fat – The total fat and saturated fat content of fried chicken fingers may contribute to weight gain and heart disease risk if consumed regularly.
Tips for Healthier Chicken Fingers
You can still enjoy chicken fingers in a more diet-friendly way by:
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Opting for grilled or baked versions instead of fried.
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Trying gluten-free chicken fingers if you avoid wheat/gluten.
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Making them at home from scratch with clean ingredients and better breadings like panko breadcrumbs
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Enjoying chicken fingers in moderation as an occasional treat, not a daily indulgence.
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Pairing chicken fingers with plenty of veggies, salads and other nutritious sides to balance the meal.
Chicken Tenders Vs. Chicken Strips
To the confusion, chicken tenders and fingers are sometimes sold as chicken strips. This may be a result of the actual chicken meat being cut into strips before they are breaded and fried. According to the USDA, strips, unlike tenders and fingers, do not actually have to be made from breast meat. For example, Applegate sells a frozen chicken strip product that is made, like nuggets, from “formed and breaded white meat chicken patties”.
Chicken Tenders: Actually a Special Cut of Chicken!
For most eaters there is little difference between tenders and fingers; after all, they both have a crispy breading with a long finger-like shape and are made from chicken.
But officially speaking, chicken tenders are made from the pectoralis minor (or inner filet), a small piece of tender meat found under the chicken breast. Restaurants take some liberties with this labeling, though, and often call chicken fingers that are made from strips of breast meat “chicken tenders”. Chicken fingers can be chicken tenders, if made with the tender, but chicken tenders are not the same as chicken fingers.
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Why order chicken tenders at a restaurant #chickentenders
FAQ
What is a chicken finger made of?
Chicken fingers are typically made from the inner fillet of the chicken breast. The fillet is cut into long, thin strips resembling the shape of a finger, hence the name. These strips are usually breaded and deep-fried until golden crispy.
Are chicken fingers healthy to eat?
Fried chicken tenders are an excellent source of selenium, niacin, vitamin B6, and phosphorus, each providing more than 40% of your daily value set by the FDA. Apr 10, 2023.
What cut of meat is used for chicken tenders?
There are these strips of white meat under the breast meat (pectoralis major) on both sides of the breastbone.
Why are Chinese chicken fingers so good?
Batter: The batter is what gives Chinese chicken fingers their distinctive crispy coating. A combination of all-purpose flour, cornstarch, baking powder, salt, and water (or sometimes broth) is used to create the perfect batter.