Restaurant, family style, chicken tenders
Whole food · Restaurant Foods
Photo: Wikipedia
Restaurant-style chicken tenders are strips of chicken breast, typically breaded and deep-fried to a golden, crispy exterior that gives way to juicy, tender white meat inside. Nutritionally, they are a protein-dense choice, delivering nearly 19 grams of protein per 100 grams, though the breading and frying method adds a significant amount of fat and refined carbohydrates.
Calorie split: 25% protein · 26% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love chicken tenders for their universally appealing combination of a crunchy, savory coating and moist, mild-flavored meat. They are a cultural staple of casual dining and comfort food, offering a nostalgic, shareable, and endlessly dippable experience.
⚠️ Watch-outs & how to enjoy it better
The primary downsides are the high fat and calorie content from frying, and the refined carbohydrates in the breading which can cause rapid blood-sugar spikes. To counteract this, pair them with a large, fiber-rich salad or non-starchy vegetables to slow digestion, practice portion control by sticking to 3-4 tenders, and choose a vinegar-based or mustard-based dip over sugary sauces.
Key benefits
- Excellent source of lean protein for muscle maintenance and satiety.
- Quick and convenient source of high-quality protein.
- Generally well-tolerated and easy to digest for most people.
- Provides essential nutrients like niacin and selenium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The popular term 'chicken finger' is said to have originated in New Hampshire in the 1970s, where a restaurant owner claimed the strips resembled fingers.
Full nutrition (USDA data · scales with serving)
| Water | 42.3 g |
| Energy | 302 kcal |
| Energy | 1265 kj |
| Protein | 18.9 g |
| Total lipid (fat) | 16.6 g |
| Ash | 2.9 g |
| Carbohydrate, by difference | 19.3 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 0.24 g |
| Sucrose | 0.05 g |
| Glucose | 0.17 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.03 g |
| Galactose | 0.00 g |
| Starch | 18.0 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.74 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 297 mg |
| Potassium, K | 324 mg |
| Sodium, Na | 800 mg |
| Zinc, Zn | 0.68 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.24 mg |
| Selenium, Se | 19.7 ug |
| Thiamin | 0.10 mg |
| Riboflavin | 0.17 mg |
| Niacin | 7.8 mg |
| Pantothenic acid | 1.5 mg |
| Vitamin B-6 | 0.48 mg |
| Folate, total | 11.0 ug |
| Folate, food | 11.0 ug |
| Vitamin B-12 | 0.13 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 7.0 ug |
| Vitamin A, IU | 44.0 iu |
| Lycopene | 1.0 ug |
| Lutein + zeaxanthin | 68.0 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Tocopherol, beta | 0.18 mg |
| Tocopherol, gamma | 7.7 mg |
| Tocopherol, delta | 3.1 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.13 mg |
| Tocotrienol, gamma | 0.07 mg |
| Tocotrienol, delta | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.96 g |
| SFA 20:0 | 0.05 g |
| SFA 22:0 | 0.05 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.05 g |
| MUFA 16:1 c | 0.05 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 3.5 g |
| MUFA 18:1 c | 3.5 g |
| MUFA 20:1 | 0.30 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 7.9 g |
| PUFA 18:2 | 7.2 g |
| PUFA 18:2 n-6 c,c | 7.0 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.70 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.64 g |
| PUFA 18:3 n-6 c,c,c | 0.07 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.13 g |
| Fatty acids, total trans-monoenoic | 0.04 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.04 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.09 g |
| Fatty acids, total trans-polyenoic | 0.09 g |
| Cholesterol | 46.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.59 g |
| Isoleucine | 0.88 g |
| Leucine | 1.5 g |
| Lysine | 1.9 g |
| Methionine | 0.51 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.74 g |
| Tyrosine | 0.53 g |
| Valine | 0.95 g |
| Arginine | 1.2 g |
| Histidine | 0.71 g |
| Alanine | 1.00 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.83 g |
| Proline | 1.2 g |
| Serine | 0.67 g |
| Hydroxyproline | 0.01 g |
FAQ
Are chicken tenders healthier than chicken nuggets?
Generally, yes. Chicken tenders are typically whole-muscle strips of breast meat, whereas nuggets are often made from ground and processed chicken mixed with fillers and binders, which can lower the protein quality and increase sodium.
How can I make them healthier at home?
You can bake or air-fry them instead of deep-frying. Use a whole-grain panko or almond flour coating, and season generously with herbs and spices to reduce the need for salt.
What is the main allergen in chicken tenders?
The most common allergens are wheat (in the breading) and soy (often in the frying oil or marinade). Some recipes may also contain milk or egg in the batter.
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 3.02 kcal/g · 25% calories from protein · 0.9 g fiber · 0.2 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: 2.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.