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Breaded fried chicken tenderloin Calories
High in protein, higher calories due to breading and frying
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded fried chicken tenderloin (120 g) has 355 calories. That works out to 296 calories per 100 g. It contains 14.9 g of carbs, 28.6 g of protein, 19.3 g of fat and 0.7 g of fiber. Its 10.4 mg of B3 covers 65% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Breaded fried chicken tenderloin Nutrition Facts
Selected: 1 piece (medium) · 120 g
355
KCAL / 120G
Carbs
14.9g
· 5% DV
Protein
28.6g
· 57% DV
Fat
19.3g
· 25% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 33% · Fat 50%
Breaded fried chicken tenderloin nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 355 kcal | |
| Total fat | 19.3 g | 25% |
| Saturated fat | 4.08 g | 20% |
| Trans fat | 0.1 g | |
| Sodium | 624 mg | 27% |
| Total carbohydrate | 14.9 g | 5% |
| Fiber | 0.7 g | 3% |
| Protein | 28.6 g | 57% |
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 fried chicken tenderloin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 355 kcal |
| 1 piece (small) | 70 g | 207 kcal |
| 100 g | 100 g | 296 kcal |
| 4 ounce (medium) | 113 g | 334 kcal |
| 1 serving (medium) | 150 g | 444 kcal |
| 1 piece (large) | 170 g | 503 kcal |
| 1 serving (large) | 220 g | 651 kcal |
| 2 piece (double) | 240 g | 710 kcal |
| 3 piece (triple) | 360 g | 1066 kcal |
Calculated from 296 calories per 100 g.
Frequently Asked Questions About Breaded fried chicken tenderloin
What part of the chicken is used for breaded fried chicken tenderloin?
Breaded fried chicken tenderloin is made from the small strip of meat tucked beneath each chicken breast. It is naturally tender and usually thinner than a breast fillet, so it cooks quickly and can overcook if left in the pan too long.
How do you stop the coating on breaded fried chicken tenderloin from falling off?
To keep the coating on breaded fried chicken tenderloin, pat the meat dry before breading and press the crumbs firmly onto each piece. Let the coated pieces rest briefly before frying, and avoid moving them around as soon as they hit the pan.
Which oil is best for frying breaded fried chicken tenderloin?
A neutral oil with a high smoke point, such as canola or sunflower oil, works well for breaded fried chicken tenderloin. Use enough oil to coat the pan and fry in batches; crowded pieces can steam instead of developing a crisp crust.
How long does cooked breaded fried chicken tenderloin keep in the fridge?
Cooked breaded fried chicken tenderloin keeps for about three to four days in the refrigerator when stored promptly in a covered container. Refrigerate leftovers within two hours of cooking, and reheat them thoroughly before serving.
What temperature should breaded fried chicken tenderloin reach to be safe?
Breaded fried chicken tenderloin is safe when its thickest part reaches 165°F (74°C). Check with a food thermometer rather than judging by the browned coating, since breading can look done before the chicken inside has finished cooking.
Can you freeze uncooked breaded fried chicken tenderloin?
Yes, uncooked breaded fried chicken tenderloin can be frozen. Arrange the coated pieces in a single layer until firm, then transfer them to a freezer-safe container; cook them from frozen or thaw them in the refrigerator before frying.
How can you reheat breaded fried chicken tenderloin without making it soggy?
Reheat breaded fried chicken tenderloin in an oven or air fryer so hot, dry air can crisp the coating again. Spread the pieces out rather than stacking them, and avoid covering them while reheating, which traps steam.
Can breaded fried chicken tenderloin be baked instead of fried?
Yes, you can bake breaded fried chicken tenderloin on a lightly oiled baking tray, turning the pieces partway through. The coating may be less crisp than a deep-fried version, but a light coating of oil helps it brown.
What sauces go well with breaded fried chicken tenderloin?
Honey mustard, barbecue sauce, ranch dressing and spicy mayo all pair well with breaded fried chicken tenderloin. Serve sauces on the side to keep the coating crisp, and add a fresh salad or slaw for contrast.
Is breaded fried chicken tenderloin a good choice for weight loss?
Breaded fried chicken tenderloin can fit into a weight-loss meal, but frying and the crumb coating make it more energy-dense than plain chicken. Pair a moderate portion with vegetables, or bake it to use less added oil.
Breaded fried chicken tenderloin Vitamins & Minerals
Vitamins
B3
10.44mg · 65% DV
B6
0.55mg · 32% DV
Biotin
8.4µg · 28% DV
B5
1.22mg · 24% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
264mg · 38% DV
Sodium
624mg · 27% DV
Zinc
1.22mg · 11% DV
Potassium ⭐
306mg · 9% DV
Breaded fried chicken tenderloin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded fried chicken tenderloin
To burn the 355 calories in 1 piece (medium) (120 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 fried chicken tenderloin?
Breaded fried chicken tenderloin is made from tender strips of chicken coated in breadcrumbs, usually after dipping them in flour and egg, then fried until crisp and golden. It is a familiar takeaway and home-cooked dish in many countries, served hot as a main course, in a sandwich, or alongside chips, rice, or salad. The contrast between the crunchy coating and juicy chicken makes it an easy crowd-pleaser.
Chicken provides substantial protein, while the breading and frying add carbohydrates and make the dish more energy-dense; it has 23.8 g of protein per 100 g. For a lighter meal, bake the coated chicken instead of frying it and pair it with vegetables or a fresh salad.
How Nutritious Is Breaded fried chicken tenderloin?
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 fried chicken tenderloin 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 fried chicken tenderloin Contain Allergens?
Contains these allergens:
Which Diets Is Breaded fried chicken tenderloin 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 fried chicken tenderloin Fat Profile
SATURATED
4.08g
MONOUNSATURATED
7.68g
POLYUNSATURATED
4.2g
Omega 6:3 ratio 53.1:1
Above the ideal 4:1 (53.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.