Calories in Chicken Tenders
Chicken tenders are strips of chicken breast meat that are breaded and deep-fried until crispy. While they are a good source of protein, the breading and frying process adds significant carbohydrates, fats, and sodium.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 piece (30g) | 1 piece (30g) | 88 | 4.9g | 5.1g | 5.3g |
| 1 oz (28g) | 1 oz (28g) | 83 | 4.7g | 4.8g | 5g |
Health Benefits
High protein content supports muscle growth and repair.
Provides essential B vitamins, particularly B6, which is vital for energy metabolism.
Contains selenium, an antioxidant that supports immune function and thyroid health.
Nutrition Tips
- Opt for grilled tenders instead of fried to save over 100 calories per serving.
- Be cautious with dipping sauces; ranch or honey mustard can add 100-200 extra calories.
- Pair your tenders with a side salad or steamed vegetables to increase fiber intake.
- Remove some of the breading if you are looking to reduce your carbohydrate and sodium intake.
- Check the sodium content if you have high blood pressure, as fast-food versions are often very high in salt.
GAYA Tracking Tip
For accurate results, photograph your plate before adding sauce — GAYA can identify each component separately and estimate the breading thickness.
Frequently Asked Questions
How many calories are in a single chicken tender?+
On average, one medium fried chicken tender (about 45-50g) contains approximately 110-130 calories.
Are chicken tenders a good post-workout meal?+
They provide necessary protein for muscle recovery, but the high fat content in fried versions may slow down digestion. Grilled tenders are a much better post-workout choice.
Why is the sodium so high in fast-food chicken tenders?+
Sodium is used in the brine to keep the meat moist and in the breading for flavor and preservation. A single serving can provide over 30% of your daily recommended salt intake.
Track Chicken Tenders calories with just a photo
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