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Breaded chicken tender Calories
High-protein breaded chicken product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded chicken tender (45 g) has 122 calories. That works out to 271 calories per 100 g. It contains 7.7 g of carbs, 8 g of protein, 6.3 g of fat and 0.5 g of fiber. Its 3.1 mg of B3 covers 19% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Breaded chicken tender Nutrition Facts
Selected: 1 piece (medium) · 45 g
122
KCAL / 45G
Carbs
7.7g
· 3% DV
Protein
8g
· 16% DV
Fat
6.3g
· 8% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 27% · Fat 47%
Breaded chicken tender nutrition facts table · 1 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0.04 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 0.5 g | 2% |
| Protein | 8 g | 16% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Breaded chicken tender?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 122 kcal |
| 1 piece (small) | 30 g | 81 kcal |
| 1 piece (large) | 60 g | 163 kcal |
| 2 piece (double) | 90 g | 244 kcal |
| 100 g | 100 g | 271 kcal |
| 1 serving (medium) | 120 g | 325 kcal |
| 3 piece (triple) | 135 g | 366 kcal |
| 1 serving (large) | 180 g | 488 kcal |
| 4 piece (jumbo) | 180 g | 488 kcal |
Calculated from 271 calories per 100 g.
Frequently Asked Questions About Breaded chicken tender
What is a breaded chicken tender made from?
A breaded chicken tender is usually a strip of chicken breast, often cut from the small tenderloin beneath the breast, coated in breadcrumbs or batter. Some products use formed chicken meat instead, so the exact cut can vary by product.
How do you cook a breaded chicken tender?
Cook a breaded chicken tender according to its package directions, since products may be raw or partly cooked and vary in thickness. If it is raw, make sure the centre reaches 165°F (74°C); a golden coating alone does not prove it is cooked through.
Can you cook a breaded chicken tender in an air fryer?
Yes, a breaded chicken tender cooks well in an air fryer. Arrange the pieces in a single layer, follow the package temperature and timing, and turn them halfway through. For raw chicken, check that the thickest part reaches 165°F (74°C).
Can you cook a breaded chicken tender from frozen?
Often, yes: many frozen breaded chicken tenders are designed to cook straight from frozen. Follow the package directions rather than thawing first, because thawing can soften the coating and change the cooking time. Confirm raw chicken is cooked through.
How do you keep a breaded chicken tender crispy?
For a crisp breaded chicken tender, cook it in a single layer and avoid covering it after cooking, since trapped steam softens the coating. An oven or air fryer usually keeps the crust crisper than a microwave when reheating.
What is the difference between a breaded chicken tender and a chicken nugget?
A breaded chicken tender is usually a longer strip of chicken, while a nugget is a smaller, bite-sized piece. Tenders are often cut from breast meat; nuggets may be made from shaped or minced chicken, depending on the product.
Why does the breading fall off a breaded chicken tender?
The breading can fall off a breaded chicken tender if the coating gets wet, the pieces are crowded, or they are moved before the crust sets. Cook pieces in a single layer and turn them gently; cook frozen products as directed.
What should you serve with a breaded chicken tender?
A breaded chicken tender pairs well with a green salad, roasted vegetables, corn, or potato wedges. For a quick meal, add a dip and a vegetable side; a tangy yoghurt-based sauce can balance the savoury, crisp coating.
How long does a cooked breaded chicken tender last in the fridge?
A cooked breaded chicken tender keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it within two hours of cooking, and reheat it until thoroughly hot; an oven or air fryer helps restore some crispness.
Can you freeze cooked breaded chicken tenders?
Yes, cooked breaded chicken tenders can be frozen once cooled. Store them in an airtight freezer-safe container, separating layers if needed. Reheat from frozen in an oven or air fryer for a firmer coating than you would get from a microwave.
Breaded chicken tender Vitamins & Minerals
Vitamins
B3
3.06mg · 19% DV
B6
0.15mg · 9% DV
B5
0.38mg · 8% DV
Biotin
2.25µg · 8% DV
Minerals
Selenium
8.1µg · 15% DV
Phosphorus
83mg · 12% DV
Sodium
234mg · 10% DV
Zinc
0.5mg · 5% DV
Potassium ⭐
108mg · 3% DV
Breaded chicken tender Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded chicken tender
To burn the 122 calories in 1 piece (medium) (45 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Breaded chicken tender?
Breaded chicken tender is made from strips of chicken breast coated in a seasoned crumb coating and cooked until crisp. Chicken tenders are especially familiar from American-style diners and casual restaurants, though they are also easy to make at home.
They are usually served hot, with dipping sauces and sides such as fries or coleslaw. For a lighter everyday meal, pair them with a green salad or vegetables, or bake them rather than frying. The chicken provides protein, while the coating adds carbohydrates and cooking in oil can add fat; each 100 g provides 17.8 g of protein.
How Nutritious Is Breaded chicken tender?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Breaded chicken tender Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Breaded chicken tender Contain Allergens?
Contains these allergens:
Which Diets Is Breaded chicken tender Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded chicken tender Fat Profile
SATURATED
1.4g
MONOUNSATURATED
2.43g
POLYUNSATURATED
1.31g
Omega 6:3 ratio 58.5:1
Above the ideal 4:1 (58.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.