Chicken strips are a popular appetizer or main dish, but their calorie content can vary quite a bit depending on the preparation method and ingredients. This article will break down the calorie count in two typical chicken strips and provide tips for making healthier choices.
Typical Calorie Range
On average, two breaded and fried chicken strips from a fast food restaurant contain between 300-600 calories Homemade baked chicken strips are generally on the lower end of this range at 300-400 calories for two strips. The breading, frying method, quality of chicken, and any dipping sauces impact the final numbers
Main Factors Affecting Calorie Count
There are four main factors that influence the calorie content in chicken strips
Type of Breading
- Thick breading adds more calories than a light dusting.
- Pre-made seasoned breading mixes tend to be higher in calories than homemade versions.
- Whole wheat or cornflake breadings are lower calorie options.
Preparation Method
- Deep frying packs in the most calories.
- Baking, grilling, and air frying are lower calorie cooking methods.
Type of Chicken
- White meat chicken breast has fewer calories than dark meat chicken thigh.
- Larger strips mean more calories.
Dipping Sauce
- Creamy, oil-based sauces like ranch add significant calories.
- Lighter sauces like mustard or hot sauce add minimal calories.
Real-World Examples
To illustrate how these factors influence calorie counts, here are some real-world examples:
- Fast food deep fried chicken strips: 500-600 calories for 2 strips
- Frozen, pre-breaded chicken strips, baked: 350 calories for 2 strips
- Homemade, cornflake-breaded air fried strips: 300 calories for 2 strips
Tips for Lightening Up Your Chicken Strips
You don’t have to give up chicken strips if you’re watching your calorie intake. Here are some tips:
- Opt for baking, grilling or air frying instead of deep frying.
- Use lighter breading made from whole wheat crumbs or cornflakes.
- Choose boneless, skinless chicken breast over thigh meat.
- Portion out your strips instead of eating directly from the platter.
- Avoid heavy, creamy dipping sauces or control portion sizes.
- Make your own Greek yogurt ranch with a healthier twist.
Answering Common Chicken Strip Calories Questions
How many calories in one fast food chicken strip?
One fast food chicken strip can range from 70-150 calories depending on the size. A thinner, smaller strip would be around 70-100 calories while a larger breaded tender could hit 150 calories.
What about homemade chicken strips?
Homemade baked chicken strips average 100-200 calories each. Using cornflake breading, chicken breast, and baking instead of frying will put you at the lower end of the range.
Is white or dark meat healthier?
Chicken breast (white meat) is leaner and lower in calories than chicken thigh (dark meat). For two strips, white meat could save you 50-70 calories compared to dark.
Do sauces really add that many calories?
Yes, sauces impact the totals. Two tablespoons of ranch can add 140-200 calories while two tablespoons of barbecue sauce adds around 60.
What oil is best for frying chicken strips?
While oils are similar in calories, avocado, olive and canola oil are healthier than soy, corn or vegetable oil when frying. But any fried food packs in more calories than baked or grilled.
How can I calculate calories in homemade strips?
Use an online calorie counter and input the calories for each ingredient and amount used. Don’t forget to include oil or butter used for cooking. Weighing all ingredients provides the most accurate home calorie count.
The Bottom Line
When watching your calorie intake, homemade baked chicken strips using lighter breading and chicken breast are your best bet, clocking in around 300-400 calories for two average sized strips. Deep fried fast food versions with heavy dipping sauces can run over 600 calories for two strips. Understanding preparation methods and ingredients is key to making informed choices when enjoying this popular appetizer.
Nutrition FactsCalories in Spartan Boneless Skinless Chicken TendersServing Size: 1 oz
- Amount Per Serving
- Calories 25.0
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Polyunsaturated Fat 0.0 g
- Monounsaturated Fat 0.0 g
- Cholesterol 13.8 mg
- Sodium 90.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 0.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 4.8 g
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
- Vitamin A 0.0 %
- Vitamin B-12 0.0 %
- Vitamin B-6 0.0 %
- Vitamin C 0.0 %
- Vitamin D 0.0 %
- Vitamin E 0.0 %
- Calcium 0.0 %
- Copper 0.0 %
- Folate 0.0 %
- Iron 1.0 %
- Magnesium 0.0 %
- Manganese 0.0 %
- Niacin 0.0 %
- Pantothenic Acid 0.0 %
- Phosphorus 0.0 %
- Riboflavin 0.0 %
- Selenium 0.0 %
- Thiamin 0.0 %
- Zinc 0.0 %
Nutrition FactsCalories in Foster Farms Boneless Skinless Chicken Tenders (Serving Size: 1 serving
- Amount Per Serving
- Calories 110.0
- Total Fat 1.0 g
- Saturated Fat 0.0 g
- Polyunsaturated Fat 0.0 g
- Monounsaturated Fat 0.0 g
- Cholesterol 55.0 mg
- Sodium 240.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 0.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 23.0 g
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
- Vitamin A 0.0 %
- Vitamin B-12 0.0 %
- Vitamin B-6 0.0 %
- Vitamin C 0.0 %
- Vitamin D 0.0 %
- Vitamin E 0.0 %
- Calcium 0.0 %
- Copper 0.0 %
- Folate 0.0 %
- Iron 5.6 %
- Magnesium 0.0 %
- Manganese 0.0 %
- Niacin 0.0 %
- Pantothenic Acid 0.0 %
- Phosphorus 0.0 %
- Riboflavin 0.0 %
- Selenium 0.0 %
- Thiamin 0.0 %
- Zinc 0.0 %
2 Ways to Make Low Calorie and High Protein Chicken Tenders
FAQ
How many calories are in 2 chicken strips?
| Calories | 110.0 |
|---|---|
| Polyunsaturated Fat | 0.0 g |
| Monounsaturated Fat | 0.0 g |
| Cholesterol | 60.0 mg |
| Sodium | 260.0 mg |
How many calories are in 2 pieces of Grilled Chicken Tenders?
One cup of Two grilled chicken tenders is around 250 grams and contains approximately 412 calories, 78 grams of protein, 9 grams of fat, and 0 grams of …
How many calories are in one chicken strip?
A chicken strip, weighing approximately 1.4 oz contains around 125 calories.
How many calories are in 2 chicken strips from dq?
There are 240 calories in 1 serving of Dairy Queen Chicken Strips (2).
How many calories are in two chicken strips?
For instance, if your two chicken strips weigh 150 grams and the caloric density is about 250 calories per 100 grams, you would calculate that the total calorie count is approximately 375 calories. Always refer to specific nutritional information when available to ensure accuracy.
How many calories are in chicken strips?
Chicken strips have varying calories depending on their serving size. A serving of 1. 4 oz has about 125 calories, while a serving of 4 chicken strips (about 150g) has about 450 calories. Fried Chicken Strips contain 212 calories in 1 serving. Three strips of chicken strips (Compliments) contain 220 calories, with 33 carbs, 47 fat, and 21 protein.
How many calories are in a fried chicken strip?
One chicken strip of 1.4 oz has about 125 calories . A serving of 4 chicken strips (about 150g) has about 450 calories . This is about 27% of total daily values. Fried chicken strips usually have breading, which gives the meat a small amount of dietary fiber (1.3g) and sugar (0.4g).
How much does 2 chicken strips weigh?
Medium strips: 75 grams each, totaling around 150 grams. Large strips: 100 grams each, totaling around 200 grams. Based on this average, the general weight for 2 chicken strips can range from 100 grams to 200 grams. Knowing these weights will help you make informed decisions when cooking or ordering chicken strips.
How many calories are in Chick-fil-A chicken strips?
Chick-fil-A 3 Piece Chick-n-Strips contains 310 calories, 14 grams of fat, and 16 grams of carbohydrates. Chicken tenders can have between 271 to 302 calories per 100 gram serving. On average, one chicken strip contains around 200 to 300 calories per serving. For a healthier option, consider grilled or grilled chicken strips.
How much protein is in a chicken strip?
One chicken strip contains about 7g of protein, while a serving of four offers 28g. Chicken strips, particularly fried ones, are protein-rich, making them beneficial for muscle building. However, it’s important to monitor protein intake.