How Many Calories Are In 2 Grilled Chicken Tenders? A Detailed Look

Grilled chicken tenders are a favorite go-to protein for many. Their lean meat, delicious flavor, and versatility make them an ideal addition to salads wraps and more. But when trying to balance nutrition and weight goals, understanding their calorie content is key. So how many calories are actually in two grilled chicken tenders? Let’s take a detailed look.

Calculating Calories in Chicken Tenders

The calorie count of grilled chicken tenders can range based on a few factors

• Portion size – Larger or smaller tenders impact the total calories. A standard serving is around 3 ounces or two medium-sized tenders.

• Cooking method – Grilling, baking, and broiling retain the lowest calories. Frying or breading adds more.

• Ingredients/marinade – Marinades with sugar or oil increase calories. Spice rubs add little.

• Parts of the chicken – Breast meat has fewer calories than dark meat. Most tenders come from the breast.

With this in mind, here is a calorie estimate for two grilled chicken tenders:

90-120 calories

This calculates to around 45-60 calories per tender. Now let’s look closer at why this calorie range makes grilled chicken tenders a great choice.

Benefits of Chicken Tenders for Weight Loss

Chicken tenders offer several key benefits for managing weight and promoting satiety:

High in Protein

Protein is exceptionally filling and helps control appetite. Two grilled tenders contain 20-25 grams of protein. Getting 25-30% of your calories from protein optimizes fullness. The protein in chicken supports this.

Low in Fat

With just 2-3 grams of fat, these tenders fit into a low-fat diet. Focusing on lean proteins is linked to successful weight loss.

Very Low Carb

Chicken contains zero carbs. Eliminating carbs can accelerate fat burning in some individuals. Grilled tenders easily fit into low-carb, Keto, or Paleo plans.

Versatile for Meal Prepping

Chicken maintains its taste when batch prepped and reheated. Having grilled tenders on hand makes healthy eating convenient.

So with a stellar nutrition profile, it’s easy to see why chicken tenders can promote weight goals.

Comparing Grilled Tenders to Other Proteins

How do grilled chicken tenders stack up against other protein choices for calories? Here are some common comparisons:

• Turkey breast – Also 90 calories per 3 ounces with 24g protein
• Pork tenderloin – 140 calories and 22g protein in 3 ounces
• Sirloin steak – 200 calories and 26g protein in 3 ounces
• Tofu – 80 calories and 10g protein per 3 ounces

Tenders are very comparable to turkey, a bit lower than pork, and substantially lower than beef and tofu for calories per serving. For those monitoring intake, tenders provide an excellent protein-to-calorie ratio.

Tips for Preparing Low-Calorie Tenders

Want to enjoy chicken tenders while controlling calories? Here are some tips:

• Grill or bake – Skip frying or breading. Opt for grilling, broiling, or baking.

• Watch marinades – Oil and sugar-based marinades quickly increase calorie counts. Use herbs, spices, vinegars, and mustard instead.

• Portion control – Stick to 1-2 average sized tenders per serving. Weighing 3 ounces cooked is a good guide.

• Skip dips and sauces – These can add 150 calories or more per serving. Enjoy tenders on their own or use lighter options like salsa.

With smart preparation, you can satisfy cravings while keeping calories in check.

Nutritional Benefits Beyond Calories

Looking beyond just calories, grilled chicken tenders offer additional nutritional perks:

• Excellent source of niacin, vitamin B6, and selenium – Supports energy and metabolism.
• Contains phosphorus – Important for bone health.
• Zero carbohydrates – Helps regulate blood sugar.
• Gluten-free and non-allergenic – Suitable for those with food sensitivities.

So grilled tenders provide a powerhouse protein for meals and snacks!

How Many Tenders Should You Eat In a Day?

Two grilled tenders make a good single serving. But how many tenders can you enjoy daily as part of a balanced diet?

Here are some general guidelines based on a 2,000 calorie diet:

• Women – 3-5 grilled tenders per day
• Men – 4-6 grilled tenders per day

Consuming 20-30 grams of protein 3-4 times per day is optimal for appetite control. Two tenders at each meal or snack will help meet this recommendation.

Adjust portions based on your individual calorie needs and diet preferences. Enjoy tenders as part of an overall healthy pattern of lean proteins, fruits and vegetables, whole grains, and healthy fats.

Grilled Chicken Tenders Support Your Goals

Grilled chicken tenders offer a versatile, lean protein to power your day. Understanding how many calories are in two tenders helps ensure they fit into your nutrition plan. Grilled to perfection and paired with nutrient-dense sides, chicken tenders can be incorporated into any healthy lifestyle.

A single grilled chicken tender typically contains between 44 and 70 calories, depending on size and preparation. For example, one 1-ounce serving has 44 calories. A single tender from Elevation Burger has 70 calories. A 1.5-ounce serving from Bob Evans Farms has 48 calories.