how much protein is in chicken tenders

How Much Protein is in Chicken Tenders? A Comprehensive Guide

Chicken tenders are a popular protein-packed food that can be a nutritious addition to many meals. But how much protein is actually in those crispy, breaded strips? The amount can vary quite a bit depending on factors like serving size, preparation method, and whether or not they are breaded.

In this comprehensive guide, we’ll break down exactly how much protein you can expect to find in chicken tenders what influences the protein content and how to make the healthiest choices when enjoying this tasty treat.

What are Chicken Tenders?

Chicken tenders, also sometimes called chicken strips or chicken fingers, are cut from the breast meat of the chicken. They are elongated, thin strips of meat that have been sliced lengthwise from the breast.

Chicken tenderloins, on the other hand, are a different cut of meat. They are a smaller, distinct muscle that sits underneath the main breast muscles. Both chicken tenders and tenderloins come from the same general area of the chicken, but they are technically different cuts.

For the purposes of this discussion, we will focus on the nutritional content of standard chicken tenders, which again are slices from the breast portion.

Protein Content in 3 Ounces of Chicken Tenders

A 3-ounce serving, which is about 85 grams or roughly 3-4 average sized tenders, contains approximately:

• Unbreaded, cooked chicken tenders: 25-27g protein

• Breaded, fried chicken tenders: 13-15g protein

As you can see, there is quite a difference in protein between unbreaded, baked or grilled tenders, versus breaded and fried options from fast food restaurants. The breading and frying process adds additional carbohydrates, fats, and sodium that bumps down the relative protein content.

A 3-ounce serving of boneless, skinless chicken breast contains about 26g of protein for comparison. So unbreaded tenders and chicken breast have very similar protein levels.

Factors That Influence Protein Content

There are a few key factors that affect the protein levels in chicken tenders:

1. Preparation Method: Fried and breaded chicken tenders contain less protein because the batter or breading displaces some of the chicken. Grilled, baked, or air-fried tenders retain the most protein.

2. Breading Type: Some breading mixes are higher in carbohydrates than others. Look for lighter breading made from whole wheat flour or panko breadcrumbs.

3. Portion Size: Larger servings will naturally contain more protein. A typical fast food serving may contain up to 6-8 tenders.

4. Brand: Different brands use varying recipes, so check labels for protein content per serving.

Maximizing the Protein in Chicken Tenders

Here are some tips for getting the most protein from your chicken tenders:

• Opt for grilled, baked, or air fried tenders instead of heavily breaded fried versions

• Choose lighter breading made from whole grains

• Enjoy sauces and condiments in moderation as they can add excess sugars and sodium

• Compare brands and select ones with higher protein contents

• Stick to recommended portion sizes instead of oversized restaurant servings

• Pair tenders with healthy sides like salads, roasted veggies, or fresh fruit

Other Nutrients in Chicken Tenders

While protein may be the most prized nutrient, chicken tenders also provide other beneficial vitamins and minerals:

• B Vitamins – Niacin and vitamin B6 help convert food into energy.

• Phosphorus – Supports bone health and growth.

• Selenium – This antioxidant helps protect cells from damage.

• Zinc – Important for immune function and wound healing.

• Iron – Helps transport oxygen in the blood to cells.

So in addition to their high protein content, chicken tenders can be part of a balanced diet when prepared properly and enjoyed in moderation.

Healthiest Ways to Eat Chicken Tenders

Chicken tenders don’t have to be an unhealthy fast food treat. Here are some healthy ways to enjoy this high-protein food:

• Air fry or bake from raw to avoid excess oil from frying

• Use whole grain flour or panko breadcrumbs for lighter breading

• Skip sugary dipping sauces and opt for mustard, bbq sauce, or Greek yogurt bases instead

• Make them from scratch with organic chicken and clean ingredients

• Pair with a tossed green salad and some fresh fruit on the side

While breaded and fried chicken tenders should be occasional treats, there are certainly healthier ways to satisfy a craving for this classic food. With some simple substitutions and smart sides, you can feel good about including chicken tenders in your diet.

How Much Protein Do You Need Each Day?

The recommended daily intake of protein is dependent on factors like weight, age, and activity level. Here are some general protein intake guidelines:

• Sedentary women: 46g protein per day

• Sedentary men: 56g protein per day

• Active women: up to 75g protein per day

• Active men: up to 100-150g protein per day

A 3-ounce serving of unbreaded chicken tenders contains about 25-27g of protein. So for a sedentary person, a single serving would provide over half your daily protein needs. For athletes and active individuals, multiple servings may be required to meet higher protein needs.

It’s important to note protein needs also increase with age as metabolism slows and muscle mass tends to decline. So older adults may also require higher intakes than the standard recommendation.

FAQs About Protein in Chicken Tenders

1. Are chicken tenders healthier than chicken nuggets?

Chicken tenders and nuggets are fairly similar in nutritional value. Homemade tenders are often healthier as you can control breading and cooking methods. But in general, both can be enjoyed in moderation.

1. Do air fried chicken tenders have more protein than fried ones?

Yes, air frying does result in higher protein levels since no oil is used. Air fried tenders also tend to use lighter breading than heavily breaded fried versions from restaurants.

1. What’s healthier, chicken wings or chicken tenders?

Tenders and wings can both be healthy options. Wings, especially baked versions without breading or sauce, tend to contain slightly more protein. But tenders are more convenient and versatile. For health, watch out for excessive breading, frying, and dipping sauces.

1. How long do cooked chicken tenders last in the fridge?

Cooked tenders will keep 3-4 days refrigerated. Freeze for longer term storage. Reheat fully until steaming hot, at least 165°F internal temperature.

1. Can you bake frozen chicken tenders without thawing?

Yes, frozen tenders can go straight from freezer to oven by adding a few extra minutes to the cook time, around 15-25 minutes at 400°F depending on amount. Turn halfway through for even baking.

The Takeaway on Chicken Tender Protein

Chicken tenders can be a delicious high-protein food option when prepared with care. Aim for grilled, baked or air fried over heavily breaded fried for maximum nutrition. Compare brands and opt for organic when possible. Enjoy as part of an overall balanced diet that also includes veggies, fruits, whole grains and healthy fats. With some smart choices, chicken tenders can provide plenty of protein you need each day without weighing down your diet.

A single chicken tender typically contains between 7 to 11 grams of protein, according to nutrition information from Eat This Much and SparkPeople.

Yes, chicken tenders are a good source of protein. They are essentially the tenderloin from the chicken breast, which is naturally lean and high in protein.

Four chicken tenderloins typically contain between 100 and 120 grams of protein, according to some food tracking sites.