Chicken tenders or strips, breaded, from other sources
Common food
Photo: Wikipedia
These are bite-sized pieces of chicken breast, coated in a seasoned breadcrumb or batter mixture and deep-fried or baked to a golden, crispy exterior. The texture is a satisfying crunch giving way to tender, juicy white meat inside. Nutritionally, they offer a solid protein punch with a notable amount of fat from the coating and cooking method.
Calorie split: 27% protein · 25% carbs · 48% fat
↓ Full nutrition💚 Why it's loved
People adore the universal comfort of the crispy-on-the-outside, tender-on-the-inside texture, making it a crowd-pleaser for all ages. Its mild flavor and dippable form make it incredibly versatile for pairing with countless sauces, from classic ketchup to spicy aioli.
⚠️ Watch-outs & how to enjoy it better
The breading and frying process significantly increases the calorie and fat content compared to plain chicken, which can be a concern for those monitoring intake. The refined carbohydrates in the coating can cause a rapid blood sugar rise, and the high sodium content in many commercial versions is a consideration for heart health. To counteract this, pair with a fiber-rich vegetable side (like steamed broccoli or a salad) to slow digestion, opt for baked or air-fried versions at home to reduce fat, and choose low-sodium seasonings or dip in mustard instead of salty sauces.
Key benefits
- High-quality protein source for muscle maintenance
- Provides quick energy from carbohydrates in the breading
- Contains essential minerals like selenium and phosphorus
- Convenient and portable protein option
- Appealing texture contrast between crispy coating and tender meat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'chicken finger' is said to have originated in the northeastern United States in the 1970s, with some claims tracing it to a specific restaurant in New Hampshire that served chicken strips shaped like fingers.
Full nutrition (USDA data · scales with serving)
| Water | 49.1 g |
| Energy | 262 kcal |
| Protein | 17.8 g |
| Total lipid (fat) | 13.8 g |
| Carbohydrate, by difference | 16.5 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 0.45 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.76 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 257 mg |
| Potassium, K | 345 mg |
| Sodium, Na | 696 mg |
| Zinc, Zn | 0.68 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 18.0 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.14 mg |
| Niacin | 7.5 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 22.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 26.0 ug |
| Choline, total | 44.4 mg |
| Vitamin B-12 | 0.17 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 71.0 ug |
| Vitamin E (alpha-tocopherol) | 2.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 10.9 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 | 0.43 g |
| Fatty acids, total monounsaturated | 4.6 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 4.4 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 5.9 g |
| PUFA 18:2 | 5.6 g |
| PUFA 18:3 | 0.27 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 | 44.0 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?
Yes, the terms are generally used interchangeably. 'Tenders' technically refer to the pectoralis minor muscle, a specific tender strip of meat from under the breast, but in common usage and on menus, both terms describe breaded, fried chicken pieces.
How can I make them healthier at home?
Use whole-wheat breadcrumbs or crushed oats for the coating, bake or air-fry instead of deep-frying, and season with herbs and spices instead of salt. Using Greek yogurt in the marinade can also add moisture and protein.
Why are they sometimes called 'chicken fingers' if they don't look like fingers?
The name is a historical quirk. Early versions were often cut into longer, finger-like strips from the whole breast. Modern processing and different cuts have made the shape less consistent, but the name stuck.
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 2.62 kcal/g · 27% calories from protein · 1.4 g fiber · 0.5 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: 2.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.