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Chicken Sticks Calories
Protein-rich, crispy coated chicken snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Chicken Sticks (90 g) has 189 calories. That works out to 210 calories per 100 g. It contains 15.3 g of carbs, 15.3 g of protein, 8.1 g of fat and 1.1 g of fiber. Its 3.7 mg of B3 covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Chicken Sticks Nutrition Facts
Selected: 3 piece (medium) · 90 g
189
KCAL / 90G
Carbs
15.3g
· 6% DV
Protein
15.3g
· 31% DV
Fat
8.1g
· 10% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 31% · Fat 38%
Chicken Sticks nutrition facts table · 3 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 1.89 g | 9% |
| Trans fat | 0.05 g | |
| Sodium | 459 mg | 20% |
| Total carbohydrate | 15.3 g | 6% |
| Fiber | 1.1 g | 4% |
| Protein | 15.3 g | 31% |
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 3 Pieces of Chicken Sticks?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 189 kcal |
| 1 piece (small) | 30 g | 63 kcal |
| 2 piece (medium) | 60 g | 126 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (large) | 120 g | 252 kcal |
| 5 piece (large) | 150 g | 315 kcal |
| 1 pack (whole) | 250 g | 525 kcal |
| 10 piece (jumbo) | 300 g | 630 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Chicken Sticks
How do you cook chicken sticks in an air fryer?
Arrange chicken sticks in a single layer in the air fryer and follow the package directions for temperature and cooking time. Turn them partway through for more even browning, and check that the centers are fully cooked before serving.
Can you cook frozen chicken sticks without thawing them?
Yes, many frozen chicken sticks can be cooked straight from frozen, but instructions differ by product. Use the package directions rather than guessing at the cooking time, and make sure the chicken is fully cooked before eating.
Are chicken sticks already cooked?
Some chicken sticks are precooked, while others contain raw chicken. A browned coating does not tell you which kind you have, so follow the package preparation instructions and cook them fully before serving.
How do you bake chicken sticks in the oven?
Spread chicken sticks in one layer on a baking tray and bake them according to the package directions. Turning them once can help the coating brown evenly. Check that they are fully cooked inside before serving.
What are chicken sticks made of?
Chicken sticks are typically made with chicken meat and a breaded or battered coating. Depending on the product, the meat may be chopped or formed, and the coating may include flour, egg, and seasonings.
What is the difference between chicken sticks and chicken tenders?
Chicken sticks are shaped into long, narrow pieces and are often breaded; chicken tenders usually refer to strips of chicken breast, sometimes from the tenderloin. Store-bought products can vary, so their names alone do not guarantee how the meat is made.
What dipping sauces go well with chicken sticks?
Barbecue, honey mustard, ranch, and ketchup are popular dips for chicken sticks. For a fresher option, serve them with plain yogurt mixed with herbs or a squeeze of lemon.
What should you serve with chicken sticks?
Serve chicken sticks with a salad, vegetables, or a baked potato for a more varied meal. They also pair well with fries, but adding vegetables gives the plate a fresh contrast to the crispy coating.
How long do cooked chicken sticks keep in the fridge?
Store cooked chicken sticks in a covered container in the refrigerator and eat them within a few days. Refrigerate them promptly rather than leaving them out, and discard leftovers that smell off or look unusual.
How do you reheat chicken sticks so they stay crispy?
Reheat chicken sticks in an oven or air fryer until they are hot all the way through; these methods help the coating stay crisp. A microwave is quicker, but it can make the breading soft.
Chicken Sticks Vitamins & Minerals
Vitamins
B3
3.69mg · 23% DV
B6
0.34mg · 20% DV
B5
0.63mg · 13% DV
Biotin
3.6µg · 12% DV
Minerals
Phosphorus
144mg · 21% DV
Sodium
459mg · 20% DV
Selenium
9.9µg · 18% DV
Potassium ⭐
234mg · 7% DV
Chicken Sticks Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken Sticks
To burn the 189 calories in 3 piece (medium) (90 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 Chicken Sticks?
Chicken Sticks are made from strips of chicken coated in a crisp outer layer and cooked until golden. The centre is tender and savoury, while the coating adds crunch and a mild seasoned flavour. They’re a familiar convenience snack in many places, though recipes and seasonings vary.
Serve them hot as a quick lunch, an easy family dinner or a party snack, with a dipping sauce and vegetables or salad. They provide protein, while the coating contributes carbohydrates. For a lighter plate, bake or air-fry them and pair with a fresh salad rather than fries.
How Nutritious Is Chicken Sticks?
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 Chicken Sticks 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 Chicken Sticks Contain Allergens?
Contains these allergens:
Which Diets Is Chicken Sticks 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
Chicken Sticks Fat Profile
SATURATED
1.89g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.