3 piece (medium) of Chicken Tenders (120 g) has 312 calories. That works out to 260 calories per 100 g. It contains 18 g of carbs, 23.4 g of protein, 16.2 g of fat and 0.8 g of fiber. Its 9 mg of B3 covers 56% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Chicken Tenders?

Chicken tenders are long strips of chicken, commonly cut from the breast or tenderloin, coated in a seasoned crumb or batter and fried. They became a familiar fixture of American casual dining and fast-food menus. A crisp, craggy outside gives way to a moist, tender interior.

They are often served with dipping sauces and fries, or tucked into a sandwich; at home, they also make an easy centrepiece for a casual meal. The coating adds crunch and flavour, while the chicken provides protein—about 19.5 g per 100 g. For a lighter plate, bake or air-fry them and serve with vegetables or a fresh salad.

Chicken Tenders Nutrition Facts

Selected: 100 g

260

KCAL / 100G

Carbs

15g

· 5% DV

Protein

19.5g

· 39% DV

Fat

13.5g

· 17% 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 23% · Protein 30% · Fat 47%

Chicken Tenders Vitamins & Minerals

Vitamins

7.5mg · 47% DV

0.45mg · 26% DV

Biotin

7µg · 23% DV

0.8mg · 16% DV

Minerals

Selenium

14µg · 25% DV

Phosphorus

170mg · 24% DV

Sodium

470mg · 20% DV

Zinc

1mg · 9% DV

How Nutritious Is Chicken Tenders?

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 Tenders 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 Tenders

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 Tenders 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 Tenders 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 Tenders Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chicken Tenders Fat Profile

SATURATED

2.8g

MONOUNSATURATED

4.7g

POLYUNSATURATED

2.1g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Chicken Tenders

🍗vs🥩

Chicken Tenders vs Ground Beef10 kcal more per 100 g

→🍗vs🍢

Chicken Tenders vs Chicken Skewer120 kcal more per 100 g

→🍗vs🥩

Chicken Tenders vs Sauteed Lamb30 kcal more per 100 g

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Chicken Tenders vs Smoked Turkey150 kcal more per 100 g

→

Foods Similar to Chicken Tenders

🥩

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 Tenders

What are chicken tenders made from?

Chicken tenders are usually made from the small tenderloin muscle beneath the breast, though many shops also cut breast meat into strips and sell it as tenders. They are coated in breading and commonly fried.

How do you make chicken tenders at home?

To make chicken tenders, cut chicken into strips, coat each piece in flour, beaten egg, and breadcrumbs, then fry or bake until crisp and cooked through. Season the flour or crumbs for extra flavor.

Why does the breading fall off chicken tenders?

Breading often falls off chicken tenders when the meat is wet, the coating is not pressed on firmly, or the pieces are moved too soon in the pan. Pat the chicken dry and let coated pieces rest briefly before cooking.

Can you cook frozen chicken tenders in an air fryer?

Yes, frozen chicken tenders can be cooked in an air fryer. Arrange them in a single layer and follow the package cooking directions; check that the centers are steaming hot before serving.

How do you keep leftover chicken tenders crispy?

Reheat leftover chicken tenders in an oven or air fryer to restore some crispness. Spread them out rather than stacking them, and avoid the microwave if a crunchy coating matters.

Are chicken tenders the same as chicken fingers or chicken nuggets?

Chicken tenders and chicken fingers usually refer to whole strips of chicken, while nuggets are often made from chopped or formed chicken. The names can vary between restaurants, so the shape and texture may differ.

What sauces go best with chicken tenders?

Chicken tenders pair well with honey mustard, barbecue sauce, ranch, or a spicy mayonnaise dip. Serve sauces on the side so the breading stays crisp until each piece is dipped.

Can you bake chicken tenders instead of frying them?

Yes, chicken tenders can be baked instead of fried. Arrange the breaded strips with space between them on a lightly oiled baking sheet, and turn them partway through so both sides brown.

How can you tell when chicken tenders are fully cooked?

Chicken tenders are fully cooked when the thickest part reaches 165°F (74°C) on a food thermometer. Cut into a thick strip if needed: the center should be opaque, with no raw-looking meat.

How long can cooked chicken tenders sit out?

Cooked chicken tenders should not sit at room temperature for more than two hours, or one hour in hot conditions. Refrigerate leftovers promptly in a covered container to reduce the risk of foodborne illness.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026