Chicken tenders or strips, breaded, from fast food
Common food
Photo: Wikipedia
Golden-brown, crispy-coated strips of chicken breast, offering a satisfying crunch that gives way to tender, juicy meat inside. These are a staple of fast-food comfort, delivering a substantial protein hit alongside a notable dose of fat and refined carbohydrates from the breading. Per 100g, they pack 271 calories and nearly 20g of protein, making them a dense source of energy.
Calorie split: 28% protein · 25% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People adore the irresistible contrast between the salty, crunchy coating and the mild, savory chicken inside. It's a universally recognizable comfort food that pairs perfectly with a wide array of dipping sauces, from honey mustard to barbecue.
⚠️ Watch-outs & how to enjoy it better
The breading and frying process adds significant calories, sodium, and often refined carbs, which can contribute to blood-sugar spikes. To counteract this, pair with non-starchy vegetables like steamed broccoli or a side salad to add fiber, and choose water or unsweetened tea over sugary drinks. Portion control is key—opt for a single serving and be mindful of high-sodium dipping sauces.
Key benefits
- High-quality complete protein source for muscle maintenance.
- Provides quick energy from carbohydrates and fats.
- Convenient, portable, and requires no preparation.
- A familiar, palatable way to increase protein intake, especially for children.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern chicken tender is said to have originated in the 1970s at a New Hampshire restaurant called Puritan Backroom, which claims to have invented the 'Chicken Tender' in 1974.
Full nutrition (USDA data · scales with serving)
| Water | 46.6 g |
| Energy | 271 kcal |
| Protein | 19.2 g |
| Total lipid (fat) | 13.9 g |
| Carbohydrate, by difference | 17.3 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 0.40 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.73 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 282 mg |
| Potassium, K | 373 mg |
| Sodium, Na | 769 mg |
| Zinc, Zn | 0.71 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 17.5 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.18 mg |
| Niacin | 8.2 mg |
| Vitamin B-6 | 0.43 mg |
| Folate, total | 19.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 43.7 mg |
| Vitamin B-12 | 0.16 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 83.0 ug |
| Vitamin E (alpha-tocopherol) | 3.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 8.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.41 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 4.7 g |
| MUFA 20:1 | 0.11 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 5.8 g |
| PUFA 18:2 | 5.5 g |
| PUFA 18:3 | 0.23 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 48.0 mg |
Amino acid profile (per 100g)
Estimated from APPLEBEE'S, chicken tenders, from kids' menu — USDA does not publish this profile for Chicken tenders or strips.
| Tryptophan | 0.20 g |
| Threonine | 0.58 g |
| Isoleucine | 0.95 g |
| Leucine | 1.5 g |
| Lysine | 1.3 g |
| Methionine | 0.49 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.76 g |
| Tyrosine | 0.51 g |
| Valine | 1.1 g |
| Arginine | 1.1 g |
| Histidine | 0.68 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 3.3 g |
| Glycine | 0.79 g |
| Proline | 1.2 g |
| Serine | 0.58 g |
| Hydroxyproline | 0.03 g |
FAQ
Are chicken tenders and chicken strips the same thing?
The terms are often used interchangeably, but technically, 'tenders' refer to the pectoralis minor muscle, a specific tender strip of meat from under the breast. 'Strips' can be any chicken breast cut into a strip shape.
Why are fast-food chicken tenders so high in sodium?
Sodium is used extensively in the brining solution to plump and moisten the chicken, and it's a key flavor enhancer in the seasoned breading. A single serving can contain over 30% of the daily recommended sodium intake.
Can I make a healthier version at home?
Yes. Use whole-grain breadcrumbs or crushed oats for coating, bake or air-fry instead of deep-frying, and use a flavorful but lower-sodium spice blend in the breading to control salt content.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.71 kcal/g · 28% calories from protein · 1.2 g fiber · 0.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.