How Many Calories Are in Chicken Tenders? A Detailed Look

Chicken tenders are a popular finger food that can be found on many restaurant menus and frozen food aisles. But with their crispy breading and often fried preparation, you may be wondering just how many calories are in these tasty treats. In this article, we’ll take a detailed look at the calorie and nutrition counts for chicken tenders from various restaurants and brands so you can make an informed decision next time you’re craving these juicy morsels.

Calculating Calories in Chicken Tenders

At its core, chicken is a lean and protein-packed food. A 3 ounce portion of boneless skinless chicken breast contains only around 110 calories. But once that same chicken is sliced into strips, breaded or battered and deep fried, the calorie count understandably goes up. The total calories in a chicken tender depends on a few key factors

• Size of the tender – Larger tenders will have more calories than smaller, bite-sized pieces. A good rule of thumb is that a medium, 3-4 inch tender contains 70-90 calories.

• Breading/batter – The coating adds extra calories from carbohydrates and fat. Non-breaded grilled tenders will be lowest in calories.

• Cooking method – Frying packs on more calories from oil than baking or grilling Deep frying adds the most,

• Added sauces/dips – Sweet barbeque sauce, ranch dressing, and other dips add more calories. Keep sauces on the side to control calories.

Now let’s look at some popular chicken tender options and their nutrition facts.

Calories in Fast Food Chicken Tenders

Chicken tenders are a menu staple at many fast food and chain restaurants. Here are the calories for some of the most popular fast food chicken tenders:

• McDonald’s Chicken McNuggets – 5 pieces contain 230 calories. With the standard dipping sauces, the total is 290 calories.

• Burger King Chicken Fries – 9 pieces contain 340 calories. 16 pieces are 520 calories.

• Wendy’s Chicken Nuggets – 4 pieces have 190 calories. Upgrade to a 6 piece for 260 calories.

• Chick-fil-A Chicken Nuggets – The 8 count nuggets have 140 calories without sauce. With sauce, expect 210 calories.

• KFC Popcorn Chicken – The small popcorn chicken has 140 calories. The large is 560 calories.

As you can see, calories range widely depending on the restaurant’s recipe and portion size. Aim for the smaller size option or split/share a larger order to control your intake.

Calories in Frozen Chicken Tenders

For a quick weeknight meal, you can’t beat the convenience of frozen chicken tenders popped in the oven or air fryer. Here are the nutrition stats for some popular frozen tender brands:

• Tyson Fun Nuggets Chicken Breast Nuggets – 5 pieces is 190 calories. Bag of 22 nuggets contains 810 calories total.

• Perdue Fun Shapes Chicken Breast Nuggets – 5 pieces is 150 calories. Bag of 28 pieces has 700 calories.

• Foster Farms Chicken Corn Dogs – 1 corn dog is 130 calories. Box of 8 corn dogs has 1040 calories total.

• Bell & Evans Breaded Chicken Breast Tenders – 3 tenders is 190 calories. Bag of 12 tenders has 760 calories.

• Trader Joe’s Breaded Chicken Tenders – Serving of 84g (about 2 tenders) is 140 calories.

Again, frozen chicken tender calories can vary based on the brand’s recipe and your portion size. Stick to a single serving size to keep calories in check.

Calories in Air Fried vs. Baked vs. Fried Chicken Tenders

Preparation method also impacts the calories in chicken tenders. Here’s a comparison:

• Air fried – Since no oil is used, air fried tenders are lowest in calories with about 80-100 calories per tender.

• Baked – Baking uses a small amount of oil for crispness resulting in 100-120 calories per tender.

• Fried – Deep frying can add up to 200 calories per tender from the oil. Opt for healthier oils if frying at home.

Choose air fried or baked tenders when possible for the lowest calorie options. Portion control is also key when frying.

Tips for Lower Calorie Chicken Tenders

While chicken tenders pack some nutritional perks like protein, they can also be high in calories, especially at restaurants. Use these tips to enjoy them without overdoing it on calories:

• Choose grilled, air fried or baked tenders instead of fried.

• Opt for smaller size portions or split larger orders.

• Avoid thick, heavy batters and stick to lighter breadcrumbs.

• Skip the sauce or use sparingly for big calorie savings.

• Make them at home to control the oil and use healthier preparations.

• Pair tenders with lower calorie sides like salads, roasted veggies and fresh fruit.

The Bottom Line

So how many calories are in chicken tenders? The totals can range widely from 70-200+ calories per tender depending on where you get them, preparation method, and portion size. Aim for baked or air fried tenders in appropriate single serving sizes. Control extras like sauces and pair with lighter sides to keep your meal balanced and delicious while still minding your calorie intake. With some smart choices, you can enjoy these tasty tenders as part of an overall healthy diet.

Calories in Boneless Skinless Chicken Tenders (2 pieces=1 serv)