Chicken strips make for a tasty and convenient snack or meal But their calorie count can vary widely depending on how they’re prepared and what ingredients are used
In this article, we’ll take an in-depth look at the factors that determine the calorie content of chicken strips. We’ll provide calorie estimates for different types of chicken strips and tips for lightening them up.
Calorie Counts for Popular Chicken Strip Styles
Here are the typical calorie counts for two average-sized chicken strips prepared different ways:
- Fried chicken strips: 340-480 calories
- Baked chicken strips: 200-300 calories
- Fast food chicken strips: 300-500 calories
- Grilled chicken strips: 150-250 calories
Fried chicken strips have the highest calorie counts due to absorbing oil during cooking. Baking avoids this, while grilling results in the lowest calorie options. Fast food strips tend to be breaded more thickly and fried in less healthy oils.
Key Factors That Influence Calorie Content
Several key factors account for the wide calorie range in chicken strips
Preparation Method
This has the biggest impact on calories. Frying leads to the highest counts due to oil absorption during cooking. Baking avoids excess oil, reducing calories. Air frying also minimizes oil compared to deep frying.
Chicken Type
Chicken breast has fewer calories than chicken thigh due to its lower natural fat content. A 3 oz chicken breast strip contains about 165 calories vs. 209 for a thigh strip.
Breading
Thick breading adds more calories than thin or no breading. Ingredients like flour, breadcrumbs, and sugars boost the calorie density.
Seasoning Blends
While adding flavor, these can contain extra calories from salt, sugars, and other additives.
Dipping Sauces
Popular dips like ranch, honey mustard, and BBQ sauce add 129, 68, and 35 calories per 2 tablespoons, respectively.
Healthier Ways to Prepare Chicken Strips
Here are some tips for lightening up chicken strips:
- Bake instead of frying
- Use chicken breast over thigh
- Opt for lighter breading like whole wheat crumbs or crushed cornflakes
- Skip the breading and use just spices and herbs
- Choose lower calorie dipping sauces like salsa, mustard, or Greek yogurt
- Portion into 100-150 calorie servings
Nutrition Facts for 2 Typical Chicken Strips
To give you a sense of the nutrition in chicken strips, here are the full nutrition facts for 2 fried chicken breast strips (about 3 oz):
Calories: 340
Fat: 18g
Carbs: 15g
Protein: 21g
Sodium: 450mg
Sugar: 2g
Fiber: 0g
As you can see, the high calorie and fat counts are due to the oil absorbed during frying. Baking would reduce the fat content considerably.
Frequently Asked Questions
How many calories in 1 chicken strip?
One average fried chicken strip contains about 170-240 calories. Size, breading thickness, and frying time impact the counts.
Are baked or grilled strips lower in calories?
Yes, baking avoids excess oil absorption, reducing calories by 30-40%. Grilling also leads to a lower calorie count compared to frying.
Do sauces add a lot of calories?
Yes, just 2 tablespoons of ranch can add 129 calories. Opt for lower calorie sauces like mustard, salsa, or light dressing.
What about air fried or oven-fried chicken strips?
These cooking methods lead to crisp chicken strips with fewer calories than deep frying, provided minimal oil is used. They can slash 70-100 calories per serving.
Are chicken strips healthy?
In moderation, baked chicken strips without heavy breading can fit into a balanced diet. Focus on lean breast meat and watch portion sizes.
The Bottom Line
The number of calories in chicken strips depends heavily on preparation method, thickness of coating, chicken type, and dipping sauces. Fried versions contain the most calories – baking, grilling, or air frying will lighten them up. Watch sauces and opt for chicken breast over thigh to cut additional calories. Overall, enjoy chicken strips in moderation as part of a healthy, balanced diet.
Honey Roasted BBQ Sauce
Garden Herb Ranch Sauce
