Chicken tenders or strips, breaded, from restaurant
Common food
Photo: Wikipedia
Chicken tenders are the tenderloin cut of the breast, breaded and deep-fried to a golden, shatteringly crisp crust. The interior remains juicy and mild, offering a satisfying textural contrast between the crunchy coating and soft meat. Per 100g, they provide a solid 18.82g of protein, though the frying process adds significant fat and calories.
Calorie split: 27% protein · 24% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love chicken tenders for their universally appealing, mild flavor and the perfect crunch-to-juicy-meat ratio. They are a cultural staple of casual dining, comfort food, and childhood nostalgia, often served with a variety of dipping sauces.
⚠️ Watch-outs & how to enjoy it better
The deep-frying process makes them high in calories, fat, and often sodium, which can be a concern for heart health or blood sugar management. The breading is a common source of gluten and potential cross-contamination with other allergens. To counteract, pair with a fiber-rich side salad or steamed vegetables to slow digestion, choose grilled tenders when available, and practice portion control by sticking to a single serving.
Key benefits
- High-quality complete protein source
- Provides B vitamins like niacin and B6
- Contains essential minerals such as selenium and phosphorus
- Convenient, pre-portioned protein option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'tenderloin' is a specific, small muscle located just beneath the breast, and it's the only muscle in a chicken that doesn't connect to the bone.
Full nutrition (USDA data · scales with serving)
| Water | 45.7 g |
| Energy | 283 kcal |
| Protein | 18.8 g |
| Total lipid (fat) | 15.6 g |
| Carbohydrate, by difference | 16.9 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 0.39 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.72 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 276 mg |
| Potassium, K | 365 mg |
| Sodium, Na | 791 mg |
| Zinc, Zn | 0.70 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 17.1 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.17 mg |
| Niacin | 8.0 mg |
| Vitamin B-6 | 0.42 mg |
| Folate, total | 19.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 45.2 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 | 81.0 ug |
| Vitamin E (alpha-tocopherol) | 3.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 7.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.0 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 | 0.04 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 0.52 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 16:1 | 0.16 g |
| MUFA 18:1 | 5.3 g |
| MUFA 20:1 | 0.13 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 6.1 g |
| PUFA 18:2 | 5.8 g |
| PUFA 18:3 | 0.24 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 | 49.0 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
What's the difference between chicken tenders and chicken strips?
True chicken tenders are the specific, tenderloin muscle from the breast. 'Strips' or 'fingers' can be cut from any part of the breast or even formed from ground chicken.
Are chicken tenders healthy?
They are a good source of protein, but the deep-frying adds significant fat and calories. Healthier versions can be baked or air-fried with a lighter breading.
What's the best way to reheat chicken tenders?
To re-crisp the breading, reheat in an oven or air fryer at 375°F (190°C) for 5-10 minutes. Microwaving will make them soggy.
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 2.83 kcal/g · 27% 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: 2.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.