How Many Calories Are in a Grilled Chicken Tender? A Detailed Look

Grilled chicken tenders are a popular and delicious way to add lean protein to your diet. But how many calories are actually in these tasty morsels? In this article, we’ll take an in-depth look at the calorie count of grilled chicken tenders and what factors affect it

An Overview of Chicken Tenders

Chicken tenders also known as chicken strips or finger steaks are strips of chicken breast meat. They are an ideal choice for meals, snacks, salads, and more thanks to their versatility, mild flavor, and lean protein content.

Tenders can be prepared in various ways including grilling, baking and frying. Grilled chicken tenders are a particularly healthy and delicious option. The high heat of the grill cooks the tenders while allowing excess fat to drip away. This results in a lean, flavorful protein source.

Calorie Count of Grilled Chicken Tenders

So how many calories are actually in those grilled chicken tenders? Here’s a breakdown:

• A 3-ounce serving of plain grilled chicken tenders contains approximately 120-130 calories.

• Battered or breaded chicken tenders are higher in calories. A 3-ounce breaded serving contains roughly 170-200 calories.

• Jumbo tenders or larger portion sizes will have more calories. You can estimate about 40-50 calories per additional ounce.

As you can see, grilled chicken tenders are relatively low in calories, especially when served plain. The exact amount can vary based on the chicken’s size and thickness as well as your cooking method. But you can use the estimates above for a general idea.

Nutritional Profile

Besides being low in calories, grilled chicken tenders have an excellent nutritional profile:

• High in protein. A 3-ounce serving provides 26-28 grams of protein. This helps with building and maintaining muscle mass.

• Low in fat. Plain grilled tenders have about 3 grams of fat per serving. Opt for skinless tenders to further reduce fat.

• Very few carbs. Less than 1 gram of carbs per serving makes them keto-friendly.

• Provides vitamins and minerals like vitamin B6, niacin, selenium, and phosphorus.

So grilled chicken tenders give you lots of nutrition for minimal calorie intake. This makes them a smart choice in many diets.

Factors That Affect Calorie Count

Several factors impact the calorie content in chicken tenders:

Cooking Method

• Grilling, broiling, baking: Adds little to no extra calories.

• Frying: Absorbs oil adding roughly 60-70 calories more per serving.

• Breading/battering: The coating can increase calories by 50 or more per serving.

Portion Size

Bigger portions mean more calories. Stick within the recommended 3-ounce serving to control calories.

Ingredients

• Skinless tenders are ideal for reducing fat and calories.

• Marinades and rubs can add flavor without many extra calories.

• Sauces and dips served with tenders will tack on more calories.

Healthy Preparation Tips

Here are some tips for keeping grilled chicken tender calories in check:

• Use skinless, boneless tenders whenever possible.

• Choose healthy cooking methods like grilling, broiling, or baking. Avoid frying.

• Limit portion sizes to 3-4 ounces.

• Skip battering or breading tenders to avoid extra calories from coating.

• Use low-calorie seasoning options like herbs, spices, lemon, vinegar, mustard.

• Opt for lighter dipping sauces like salsa, mustard, or Greek yogurt-based sauces.

• Pair tenders with non-starchy vegetables or salad instead of heavy starches.

Grilled Chicken Tenders vs. Other Proteins

How do grilled chicken tenders compare calories-wise to other protein options? Here’s a look:

As the numbers show, grilled chicken tenders are very comparable calories-wise to leaner meats and plant proteins. So they can be easily swapped into any healthy meal plan.

The Takeaway

Grilled chicken tenders offer lots of tasty protein for minimal calorie intake. A 3-ounce serving of plain tenders contains just 120-130 calories. Breading, frying, and larger portions will increase the calories. Overall, grilled chicken tenders provide an excellent lean protein option for most diets and calorie goals. By picking healthy cooking methods and ingredients, you can enjoy their delicious flavor guilt-free!

Region: US

A single chicken tender typically contains between 100 and 160 calories, but this can vary based on size and preparation method.

Yes, grilled chicken tenders can be a healthy choice. They are a good source of protein and can be low in fat when grilled, especially compared to fried options.