3 piece (medium) of Chicken Tender (120 g) has 312 calories. That works out to 260 calories per 100 g. It contains 20.4 g of carbs, 22.2 g of protein, 15 g of fat and 1.3 g of fiber. Its 8.3 mg of B3 covers 52% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Chicken Tender?

Chicken tender usually means long, narrow strips of chicken—often breast or tenderloin—coated in seasoned crumbs or batter and fried. The dish is strongly associated with American casual dining, though versions are now served in many countries. The coating turns crisp and golden while the chicken stays tender; seasoning and thickness vary by recipe.

It is commonly served hot with dipping sauces, often alongside fries, or tucked into a sandwich or wrap. It provides protein, while the breading and frying add carbohydrates and fat. For a lighter plate, bake or air-fry the strips and pair them with a fresh salad; serving the sauce on the side makes it easier to use just a little.

Chicken Tender Nutrition Facts

Selected: 100 g

260

KCAL / 100G

Carbs

17g

· 6% DV

Protein

18.5g

· 37% DV

Fat

12.5g

· 16% 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 27% · Protein 29% · Fat 44%

Chicken Tender Vitamins & Minerals

Vitamins

6.9mg · 43% DV

0.42mg · 25% DV

Biotin

5µg · 17% DV

0.7mg · 14% DV

Minerals

Selenium

14µg · 25% DV

Phosphorus

170mg · 24% DV

Sodium

480mg · 21% DV

Zinc

1mg · 9% DV

How Nutritious Is Chicken Tender?

Nutrient density

Medium

45/ 100

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

47/ 100

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.

Chicken Tender Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chicken Tender

To burn the 260 calories in 100 g:

🚶

64min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

35min

Cycling

🏊

30min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Chicken Tender Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chicken Tender Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chicken Tender Fat Profile

SATURATED

2.6g

MONOUNSATURATED

4.8g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 13.8:1

Above the ideal 4:1 (13.8:1).

Compare Chicken Tender

🍗vs🥩

Chicken Tender vs Ground Beef10 kcal more per 100 g

→🍗vs🍢

Chicken Tender vs Chicken Skewer120 kcal more per 100 g

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Chicken Tender vs Sauteed Lamb30 kcal more per 100 g

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Chicken Tender vs Smoked Turkey150 kcal more per 100 g

→

Foods Similar to Chicken Tender

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Chicken Tender

What are chicken tenders?

Chicken tenders are strips of chicken, usually coated in seasoned breading and fried until crisp. The name can also refer to the tenderloin, a small strip of meat beneath the chicken breast, depending on the product.

What part of the chicken are chicken tenders made from?

Chicken tenders are often made from the tenderloin, the narrow muscle tucked under each breast, or from breast meat cut into strips. Check the product description if you need to know which cut a particular brand uses.

What is the difference between chicken tenders and chicken nuggets?

Chicken tenders are typically made from a whole strip of chicken, so their meat has visible fibers and an elongated shape. Nuggets are usually small portions of chopped or formed chicken, giving them a more uniform texture.

How do you make chicken tenders at home?

Cut chicken breast into strips, then coat each piece in flour, beaten egg, and seasoned breadcrumbs. Fry until golden and cooked through, or bake them on a lined tray; leave space between pieces so the coating browns.

How do you cook chicken tenders in an air fryer?

Arrange chicken tenders in a single layer in the air fryer basket and lightly oil the coating. Cook until crisp and cooked through, turning the pieces midway; crowded tenders steam instead of browning evenly.

Can you bake chicken tenders instead of frying them?

Yes, chicken tenders can be baked instead of fried. Place them on a lined baking sheet with space between each piece, and turn them once so both sides brown; a light coating of oil helps crisp the breading.

What sauce goes best with chicken tenders?

Chicken tenders pair well with honey mustard, barbecue sauce, ranch, or ketchup. For a sharper contrast to the fried coating, try a yogurt-based herb dip or a squeeze of lemon.

How long do cooked chicken tenders last in the fridge?

Cooked chicken tenders keep for about 3–4 days in a refrigerator at 40°F (4°C) or below when stored in a covered container. Refrigerate them promptly, and reheat leftovers until steaming hot throughout.

How do you reheat chicken tenders without making them soggy?

Reheat chicken tenders in an oven or air fryer to help the coating crisp up again. Spread them in a single layer and heat until the centers are hot; a microwave is quicker but tends to soften the breading.

Can you freeze chicken tenders?

Yes, cooked chicken tenders can be frozen in an airtight freezer-safe container. Let them cool first and separate layers with baking paper; reheat from thawed in an oven or air fryer to restore some crispness.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026