How Many Calories Are In 3 Chicken Tenders? A Nutritional Breakdown

Chicken tenders are a popular menu item at many restaurants. The breaded and fried strips of chicken breast are crunchy on the outside while staying juicy on the inside. But with their deep-fried coating, chicken tenders can pack quite a caloric punch. So just how many calories are in 3 chicken tenders? Let’s take a closer look.

Calorie Count for 3 Chicken Tenders

The calorie count for 3 chicken tenders can vary greatly depending on where you get them and how they are prepared. According to the nutrition data on Kitchen Cravings’ website, 3 of their fried chicken tenders contain approximately:

• 630 calories
• 36 grams of fat
• 750 milligrams of sodium

That’s based on a serving size of 184 grams or about 6.5 ounces. So 3 average sized chicken tenders would have roughly those nutrition facts.

Other restaurants and fast food chains may have slightly different calorie counts for their versions. For example 3 chicken tenders from

• KFC = 540 calories
• McDonald’s = 470 calories
• Burger King = 420 calories

So while the calorie count ranges from about 420 to 630 calories for 3 chicken tenders, most are in the 500 to 600 calorie range

Why Are Chicken Tenders High in Calories?

Chicken tenders get most of their calories from being breaded and fried. The combination of the refined flour batter and frying in oil adds a significant amount of calories:

• Breading: The white flour coating adds carbohydrates and calories. A light dusting or thinner batter adds less than a thick coating.

• Frying Oil: When chicken is deep fried, it absorbs a lot of oil. And oil is very high in calories with 120 calories per tablespoon. The longer chicken fries, the more oil it absorbs.

• Serving Size: Typical serving sizes are 2-4 tenders. More tenders mean more calories. Larger chicken tenders can also have more calories than smaller pieces.

So for the most part, the high calorie count in chicken tenders is due to the deep frying method. The same 3 ounce piece of grilled chicken breast would only have about 140 calories compared to 270+ calories for a breaded and fried chicken tender of the same weight.

Ways to Make Chicken Tenders Healthier

If you want to enjoy chicken tenders but avoid too many calories, here are some tips:

• Opt for oven-baked tenders – Skip the oil and bread them with healthier ingredients like whole wheat flour or panko breadcrumbs. Baking instead of frying reduces calories.

• Use lighter batter – A thinner, lighter breading means less calories than a thick coating. Or you can bread them with healthier ingredients like crushed cornflakes.

• Watch portion sizes – Stick to a reasonable portion like 2-3 tenders instead of 5-6 pieces to control calories.

• Try grilled chicken strips – Plain grilled chicken breast sliced into strips makes a great lower cal alternative. Add your own seasoning or light sauce.

• Load up on veggies – Order a side salad instead of fries to balance your meal. Veggies add volume with minimal calories.

Healthier Homemade Chicken Tenders

Making chicken tenders at home allows you to control the ingredients and cooking method. Here is a recipe for healthier baked chicken tenders:

Ingredients:

• 1 lb chicken breast, cut into 1 inch strips
• 1/2 cup whole wheat flour
• 2 eggs, beaten
• 1 cup panko breadcrumbs
• 1 tsp paprika
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. Season chicken strips with salt, pepper, paprika and garlic powder.
3. Place flour, eggs, and panko into separate shallow dishes.
4. Dredge chicken strips in flour, then egg, then panko to coat both sides.
5. Arrange on baking sheet. Bake 15-20 minutes until cooked through and golden brown.
6. Serve with favorite dipping sauce or ketchup.

This lighter homemade version saves you calories by baking instead of frying. And using whole wheat flour and panko breadcrumbs adds more nutrients and fiber. Enjoy crispy chicken tenders for around 100-150 calories per tender.

The Bottom Line

So how many calories are in 3 chicken tenders? At most restaurants, 3 chicken tenders generally contain between 420-630 calories depending on size and preparation method. The high calorie count is mostly due to the deep frying process. Opt for oven-baked tenders or lighter breading to reduce the calories. And stick to reasonable portion sizes. With some simple tweaks, you can still enjoy the crispy, chicken goodness of tenders without going overboard on calories.

A single chicken tender typically contains between 100 and 160 calories. The exact number of calories can vary depending on the size and how it was prepared (e.g., fried vs. grilled).