T.G.I. FRIDAY'S, chicken fingers, from kids' menu
Whole food · Restaurant Foods
Photo: Wikipedia
T.G.I. Friday's kids' menu chicken fingers are breaded, fried strips of white-meat chicken, offering a classic crispy, golden exterior and a tender, juicy interior. Nutritionally, they are a high-protein, high-fat item, with the fat content primarily from the frying process and breading.
Calorie split: 22% protein · 21% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People love them for their satisfying crunch and savory, salty flavor profile, which is universally appealing. They are also a versatile staple, easily paired with a variety of dipping sauces.
⚠️ Watch-outs & how to enjoy it better
The high fat and calorie content from deep-frying makes them a less ideal choice for regular consumption. To counteract this, pair them with a side of steamed vegetables or a fresh salad to add fiber and volume, and practice portion control by limiting the serving to 3-4 fingers.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Provides quick energy from carbohydrates in the breading.
- A familiar, kid-friendly option that encourages eating.
- Can be a convenient, portable meal component.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'chicken fingers' is believed to have originated in the 1970s, referring to the strips of meat that resemble the shape of fingers.
Full nutrition (USDA data · scales with serving)
| Water | 40.5 g |
| Energy | 330 kcal |
| Energy | 1382 kj |
| Protein | 18.1 g |
| Total lipid (fat) | 20.8 g |
| Ash | 2.9 g |
| Carbohydrate, by difference | 17.7 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 0.34 g |
| Sucrose | 0.00 g |
| Glucose | 0.34 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 16.3 g |
| Calcium, Ca | 27.0 mg |
| Iron, Fe | 0.79 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 338 mg |
| Potassium, K | 300 mg |
| Sodium, Na | 792 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.24 mg |
| Selenium, Se | 28.0 ug |
| Thiamin | 0.10 mg |
| Riboflavin | 0.18 mg |
| Niacin | 8.0 mg |
| Pantothenic acid | 1.7 mg |
| Vitamin B-6 | 0.43 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 10.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 52.0 ug |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
| Tocopherol, beta | 0.24 mg |
| Tocopherol, gamma | 10.7 mg |
| Tocopherol, delta | 4.6 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.10 mg |
| Tocotrienol, gamma | 0.04 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 25.4 ug |
| Vitamin K (Dihydrophylloquinone) | 0.30 ug |
| Vitamin K (Menaquinone-4) | 6.4 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.9 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 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 2.3 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 1.3 g |
| SFA 20:0 | 0.07 g |
| SFA 22:0 | 0.07 g |
| SFA 24:0 | 0.03 g |
| Fatty acids, total monounsaturated | 4.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.06 g |
| MUFA 16:1 c | 0.06 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 4.7 g |
| MUFA 18:1 c | 4.6 g |
| MUFA 20:1 | 0.13 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 | 11.0 g |
| PUFA 18:2 | 9.6 g |
| PUFA 18:2 n-6 c,c | 9.5 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 1.3 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 1.2 g |
| PUFA 18:3 n-6 c,c,c | 0.08 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 | 0.15 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 | 0.11 g |
| Fatty acids, total trans-polyenoic | 0.11 g |
| Cholesterol | 44.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.19 g |
| Threonine | 0.57 g |
| Isoleucine | 0.84 g |
| Leucine | 1.4 g |
| Lysine | 1.5 g |
| Methionine | 0.45 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.68 g |
| Tyrosine | 0.46 g |
| Valine | 0.93 g |
| Arginine | 1.1 g |
| Histidine | 0.61 g |
| Alanine | 0.94 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.75 g |
| Proline | 1.0 g |
| Serine | 0.59 g |
| Hydroxyproline | 0.01 g |
FAQ
Are chicken fingers the same as chicken tenders?
Often used interchangeably, but 'tenders' specifically refer to the pectoralis minor muscle, a small strip of meat from under the breast. 'Fingers' can be any strip of chicken breast meat.
What is the best way to reheat leftover chicken fingers?
For the crispiest result, reheat in an oven or air fryer at 375°F (190°C) for 5-10 minutes. Microwaving will make them soggy.
Can I make a healthier version at home?
Yes. Use whole-grain breadcrumbs or crushed cornflakes, bake or air-fry instead of deep-frying, and use lean chicken breast strips.
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 3.30 kcal/g · 22% calories from protein · 0.9 g fiber · 0.3 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: 2.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.