3 piece (medium) of Fried chicken tenders (120 g) has 324 calories. That works out to 270 calories per 100 g. It contains 20.4 g of carbs, 21 g of protein, 16.8 g of fat and 1.4 g of fiber. Its 6.2 mg of B3 covers 39% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Fried chicken tenders?

Fried chicken tenders are strips of chicken, often cut from the breast or tenderloin, coated in breadcrumbs or batter and fried until golden. They are especially familiar from US diners and fast-food menus, though versions are now served in many places around the world.

The coating is crisp and craggy while the chicken inside stays tender. They’re commonly served hot with fries and dipping sauces, or tucked into a sandwich; a fresh salad makes a lighter accompaniment. Tenders provide protein, but the breading adds carbohydrates and frying contributes fat. For a less heavy meal, try baking or air-frying them and choosing a simple yogurt or tomato-based dip.

Fried chicken tenders Nutrition Facts

Selected: 100 g

270

KCAL / 100G

Carbs

17g

· 6% DV

Protein

17.5g

· 35% DV

Fat

14g

· 18% DV

Fiber

1.2g

· 4% 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%

Fried chicken tenders Vitamins & Minerals

Vitamins

5.2mg · 33% DV

0.38mg · 22% DV

Biotin

6µg · 20% DV

0.9mg · 18% DV

Minerals

Sodium

590mg · 26% DV

Selenium

13µg · 24% DV

Phosphorus

170mg · 24% DV

Zinc

1mg · 9% DV

How Nutritious Is Fried chicken tenders?

Nutrient density

Medium

38/ 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

45/ 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.

Fried chicken tenders Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Fried chicken tenders

To burn the 270 calories in 100 g:

🚶

67min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

37min

Cycling

🏊

31min

Swimming

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

Is Fried 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 Fried 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 Fried chicken tenders 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

Fried chicken tenders Fat Profile

SATURATED

2.7g

MONOUNSATURATED

5.2g

POLYUNSATURATED

3.1g

⚖️

Omega 6:3 ratio 52.5:1

Above the ideal 4:1 (52.5:1).

Compare Fried chicken tenders

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Foods Similar to Fried chicken tenders

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

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Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

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Beef Cubed

250 kcal

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Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Fried chicken tenders

What are fried chicken tenders made of?

Fried chicken tenders are usually strips of chicken breast coated in flour, egg, and breadcrumbs or batter, then deep-fried. Some versions use the small tenderloin muscle beneath the breast, but the name does not guarantee that cut.

Are fried chicken tenders the same as chicken tenderloin?

No. Chicken tenderloin is a particular small muscle beneath the breast, while fried chicken tenders are a prepared dish that can be made from that muscle or from sliced chicken breast. The coating and frying make them a different product.

How do you make fried chicken tenders in an air fryer?

Yes, you can air-fry fried chicken tenders for a crisp finish with less added oil. Arrange the coated pieces in a single layer, lightly spray them with oil, and cook until the coating is golden and the chicken is fully cooked.

Why are fried chicken tenders soggy instead of crispy?

Fried chicken tenders turn soggy when the oil is not hot enough, the pan is overcrowded, or cooked pieces sit on a flat surface and trap steam. Fry in batches and drain them on a wire rack rather than stacking them.

What is the best dipping sauce for fried chicken tenders?

Ranch, honey mustard, barbecue sauce, and buffalo sauce are popular dips for fried chicken tenders. For a sweet-and-spicy pairing, mix honey with hot sauce; serve the sauce on the side to keep the breading crisp.

Can you freeze fried chicken tenders?

Yes, fried chicken tenders can be frozen after they have cooled. Freeze them in a single layer first, then transfer them to an airtight container or freezer bag; reheat from frozen in an oven or air fryer for a crispier coating.

How long do fried chicken tenders last in the fridge?

Fried chicken tenders keep for 3–4 days in the refrigerator when placed in a covered container within two hours of cooking. Reheat only the portion you plan to eat, and discard chicken left at room temperature for too long.

How do you reheat fried chicken tenders without making them soggy?

Reheat fried chicken tenders in an oven or air fryer so hot air can crisp the coating. Place them in a single layer and heat until the centers are steaming hot; microwaving is quicker but usually leaves the breading soft.

Are fried chicken tenders healthy?

Fried chicken tenders provide protein, but their breading and frying oil add fat and refined carbohydrates compared with plain cooked chicken. Pairing a moderate portion with vegetables makes a more balanced meal than serving them with several fried sides.

What should you serve with fried chicken tenders?

Fried chicken tenders pair well with coleslaw, a green salad, corn, or roasted vegetables. For a classic comfort-food meal, serve them with fries and a dipping sauce; add a fresh side to balance the richer fried coating.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026