Chicken tenders are a favorite food for many people. Their crispy outside and juicy meat inside makes them hard to resist. However, with their high-fat content and lack of nutrients, some may wonder – are chicken tenders unhealthy?
In this article, we’ll explore both sides of the debate around the health impacts of chicken tenders. I’ll go over their nutritional value potential benefits and drawbacks and provide tips for enjoying them in a balanced way.
Nutritional Profile of Chicken Tenders
The nutrition of chicken tenders can vary significantly based on how they are prepared Here is a breakdown of the typical nutrients in a 3-4 ounce serving
- Calories: 220-300
- Fat: 10-20g
- Saturated Fat: High from frying oil
- Sodium: 500-1000+mg
- Protein: 14-18g
- Carbohydrates: 10-18g (mostly from breading)
- Fiber: Minimal
- Sugars: 0-1g
As you can see, chicken tenders provide a good amount of protein but are often high in fat, sodium, and refined carbs from the breading. Frying also adds a lot of calories.
The Potential Downsides of Chicken Tenders
Here are some of the biggest health concerns with frequently eating chicken tenders:
-
High in fat and calories – Especially when fried, chicken tenders are high in fat and calories, which can contribute to weight gain and obesity. The breading and frying process adds a lot of extra calories.
-
High in sodium – Most commercial chicken tenders contain 500-1000+ mg of sodium per serving. This can increase risk of high blood pressure and heart disease.
-
Trans fats – Some chicken tenders contain unhealthy trans fats from partially hydrogenated frying oils. Trans fats are strongly linked to heart disease.
-
Heavily processed – Highly processed chicken tenders with preservatives and artificial ingredients are not as healthy as less processed options.
-
Low in nutrients – Chicken tenders lack the fiber, vitamins, and minerals found in vegetables, fruits and whole grains. The breading has minimal nutritional value.
-
High glycemic index – The starchy breading can spike blood sugar levels. This may be a concern for people with diabetes.
Potential Benefits of Chicken Tenders
Despite the downsides, chicken tenders do have some nutritional upside when consumed in moderation:
-
Protein – Chicken tenders provide 14-18 grams of protein per serving. Protein helps maintain muscle mass and keeps you feeling full.
-
B Vitamins – Chicken contains B vitamins like niacin, B6, and B12. These support energy levels and brain health.
-
Selenium – Chicken is a good source of the antioxidant mineral selenium, which supports immunity and thyroid function.
-
Phosphorus – Phosphorus is plentiful in chicken. It plays a role in bone health and kidney function.
So chicken tenders can fit into a healthy diet in moderation by providing lean protein, B vitamins, and minerals. Choosing healthier preparation methods can maximize their nutritional value.
Tips for Enjoying Chicken Tenders in a Balanced Way
Here are some tips from dietitians for enjoying chicken tenders as part of an overall healthy diet:
-
Opt for baking, grilling or air frying instead of deep frying to reduce fat and calories.
-
Use whole grain breading for extra fiber and nutrients compared to refined flour breading.
-
Check labels for trans fats, preservatives and other additives to find a healthier product.
-
Make your own from scratch using clean ingredients and healthier oils.
-
Eat only 1-2 servings at a time and avoid large “family size” portions to control calories.
-
Pair with veggies or a salad to add nutrients and fiber to balance the meal.
-
Limit condiments and sauces high in sugar, salt and calories.
-
Enjoy only occasionally, not multiple times a week, to prevent excess calories, fat and sodium.
The Bottom Line
Chicken tenders are definitely not the most nutritious food choice. However, when enjoyed in moderation as part of an overall healthy diet, they can be incorporated without too many adverse effects on health. Being mindful of portion sizes, preparation methods, and accompaniments is key to balancing their enjoyment. Making your own from scratch or choosing healthier frozen options are good ways to maximize nutrition.
At the end of the day, no single food will make or break your diet. It’s your overall eating pattern that matters most. An occasional serving of chicken tenders is perfectly fine for most people when paired with a variety of colorful fruits, vegetables, whole grains, lean proteins and healthy fats. Moderation and variety is key for any treat!
Health risksUnderstand the potential risks related to chicken tenders.
- High fat content particularly in fried chicken tenders, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
- High sodium content in many commercial chicken tenders, which can contribute to hypertension and increased cardiovascular risks.
- High calorie content which can contribute to weight gain if consumed frequently or in large portions, particularly when fried or served with high-calorie sauces.
- Risk of contamination with harmful bacteria such as Salmonella or Campylobacter, particularly if the chicken tenders are not properly cooked or stored.
How to store chicken tenders
Fresh chicken tenders should be kept in the refrigerator, securely wrapped in plastic wrap or butcher paper. Refrigeration preserves their quality for up to one to two days. For extended storage, freezing is advised.
Exposure to air can lead to rapid spoilage of chicken tenders. Make sure they are covered, and always defrost frozen tenders in the refrigerator to inhibit bacterial growth. Proper storage practices help ensure they stay safe and tasty.
✅ Extra TipMarinate before freezing to save time when preparing meals later.
HEALTHY CHICKEN TENDERS | THE GOLDEN BALANCE
FAQ
Are chicken tenders bad for your health?
Chicken tenders are considered to be the highest-calorie part of the chicken. It is also higher in sodium. Excess sodium may lead to blood pressure increase and other health problems. They are not suitable for weight loss and anyone experiencing any issues with heart, kidney, or blood pressure.
Are chicken tenders good for losing weight?
Chicken can be a beneficial addition to a diet aimed at losing belly fat, primarily because it is a high-protein, low-fat food, helping you feel fuller for longer and reducing the likelihood of overeating.
Are chicken tenders processed chicken?
Processed meats can be found almost everywhere food is served or sold. Restaurants use them in their dishes and grocery stores stock their freezer and refrigerator aisles full of sliced deli meats and frozen chicken tenders. Food stalls at sports events and stadiums feature processed meats like burgers and hot dogs.
Are frozen chicken tenders bad for You?
Many packaged chicken tenders in the freezer aisle are heavily breaded and high in sodium and saturated fat. Too many calories and unhealthy fats can contribute to heart disease, obesity, and other health problems, while a diet high in sodium can increase your risk for heart issues, Jones says.
Are chicken tenders bad for You?
While chicken tenders provide a source of protein and certain B-vitamins and minerals, they are typically high in saturated and trans fats, sodium, and can contain various artificial preservatives and flavors. Regular consumption can lead to increased cholesterol, raised blood pressure, weight gain, heart disease, and other serious health issues.
Are chicken tenders healthy?
Protein-rich but with low fiber, they’re healthier when baked with whole-grain breading. Moderation is key in a balanced diet. While chicken tenders provide a source of protein and certain B-vitamins and minerals, they are typically high in saturated and trans fats, sodium, and can contain various artificial preservatives and flavors.
Are grilled chicken tenders healthy?
The potential short-term and long-term side effects, along with the presence of harmful ingredients, outweigh the benefits, especially when compared to healthier alternatives like grilled chicken or homemade tenders using whole-grain breading. Very healthy and numerous health benefits. Side effects are rare.
Are Culver’s chicken tenders bad?
Per 4 pieces: 540 calories, 28 g fat (3 g saturated fat), 1,920 mg sodium, 36 g carbs (4 g fiber, 0 g sugar), 36 g protein “The Buffalo Chicken Tenders at Culver’s are considered one of the worst chicken tenders due to their high calorie and fat content, as well as their high sodium content,” says Wan Na Chun, MPH, RD, CPT of One Pot Wellness.
Is cooking chicken tenders healthier than deep frying?
Baking is a healthier alternative to deep-frying. By baking the chicken tenders in the oven, you can achieve a crispy exterior without adding extra oil. This method is lower in calories and fat compared to deep-frying. Grilling is another healthy option for cooking chicken tenders.