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Breaded fried chicken tenders Calories
High-protein fried breaded chicken strips
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breaded fried chicken tenders (90 g) has 266 calories. That works out to 296 calories per 100 g. It contains 13.3 g of carbs, 18.4 g of protein, 14.5 g of fat and 0.7 g of fiber. Its 7.1 mg of B3 covers 44% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Breaded fried chicken tenders Nutrition Facts
Selected: 1 piece (medium) · 90 g
266
KCAL / 90G
Carbs
13.3g
· 5% DV
Protein
18.4g
· 37% DV
Fat
14.5g
· 19% 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 21% · Protein 29% · Fat 50%
Breaded fried chicken tenders nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 266 kcal | |
| Total fat | 14.5 g | 19% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.07 g | |
| Sodium | 486 mg | 21% |
| Total carbohydrate | 13.3 g | 5% |
| Fiber | 0.7 g | 3% |
| Protein | 18.4 g | 37% |
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 tenders?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 266 kcal |
| 1 piece (small) | 45 g | 133 kcal |
| 100 g | 100 g | 296 kcal |
| 1 serving (medium) | 120 g | 355 kcal |
| 1 piece (large) | 140 g | 414 kcal |
| 1 cup (chopped) | 160 g | 474 kcal |
| 6 ounce (medium) | 170 g | 503 kcal |
| 2 piece (double) | 180 g | 533 kcal |
| 1 serving (large) | 180 g | 533 kcal |
| 3 piece (triple) | 270 g | 799 kcal |
Calculated from 296 calories per 100 g.
Frequently Asked Questions About Breaded fried chicken tenders
What are breaded fried chicken tenders made from?
Breaded fried chicken tenders are usually strips of chicken breast or tenderloin coated in flour, egg, and breadcrumbs, then fried. Some packaged versions use formed chicken instead, so the texture and shape can differ from tenders cut from whole pieces of meat.
Why does the breading fall off breaded fried chicken tenders?
The breading on breaded fried chicken tenders often slips off when the chicken is wet or the coating layers do not adhere. Pat the chicken dry, coat it in flour before egg and breadcrumbs, and press the crumbs gently onto the surface.
How do you make breaded fried chicken tenders extra crispy?
For crispier breaded fried chicken tenders, use an even coating, leave space between pieces, and fry in oil that is hot enough to crisp the crumbs without burning them. Crowding the pan cools the oil and can make the coating greasy.
Can you cook breaded fried chicken tenders in an air fryer?
Yes, breaded fried chicken tenders cook well in an air fryer. Arrange them in a single layer, lightly spray the coating with oil, and turn the pieces during cooking. Check that the thickest piece is fully cooked, since cooking time varies by size and appliance.
What dipping sauces go well with breaded fried chicken tenders?
Ranch, honey mustard, barbecue sauce, and buffalo sauce all pair well with breaded fried chicken tenders. Ranch or honey mustard gives a creamy contrast, while buffalo sauce adds heat; serve sauces on the side to keep the coating crisp.
How are chicken tenders different from chicken nuggets?
Breaded fried chicken tenders are typically long strips cut from whole chicken breast or tenderloin. Chicken nuggets are usually smaller, shaped pieces and may be made from chopped or formed chicken, giving them a more uniform texture.
Can you bake breaded fried chicken tenders instead of frying them?
Yes, breaded fried chicken tenders can be baked on a lightly oiled tray. Space them apart and turn them once so the coating browns on both sides. They may be less evenly crisp than deep-fried tenders, but need less added oil.
How do you reheat breaded fried chicken tenders without making them soggy?
Reheat breaded fried chicken tenders in an oven or air fryer to help the coating crisp again. A microwave warms them quickly but tends to soften the breading. Heat them until the center is hot, and avoid reheating the same portion repeatedly.
How long do leftover breaded fried chicken tenders keep in the fridge?
Leftover breaded fried chicken tenders keep for a few days in the refrigerator when promptly stored in a sealed container. Reheat them thoroughly before eating, and discard any that sat out for an extended time or have an unusual smell or appearance.
What should you serve with breaded fried chicken tenders?
Breaded fried chicken tenders go well with coleslaw, a green salad, corn, roasted vegetables, or fries. For a lighter plate, pair them with salad or vegetables and serve a dipping sauce separately so the breading stays crisp.
Breaded fried chicken tenders Vitamins & Minerals
Vitamins
B3
7.11mg · 44% DV
B6
0.38mg · 22% DV
B5
0.95mg · 19% DV
Biotin
5.4µg · 18% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
189mg · 27% DV
Sodium
486mg · 21% DV
Zinc
0.92mg · 8% DV
Potassium ⭐
230mg · 7% DV
Breaded fried chicken tenders Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded fried chicken tenders
To burn the 266 calories in 1 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 Breaded fried chicken tenders?
Breaded fried chicken tenders are strips of chicken coated in a seasoned crumb mixture and fried until crisp. Closely associated with American-style casual dining and fast-food menus, they are also easy to make at home. The coating gives them a crunchy outside, while the chicken stays tender; dipping sauces often add tang, sweetness or heat.
They’re commonly served with fries, slaw or a salad, whether as a snack or a main course. They provide protein, though the breading and frying also contribute carbohydrates and fat. For a lighter plate, bake or air-fry the strips and pair them with vegetables and a less-rich dipping sauce.
How Nutritious Is Breaded fried chicken tenders?
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 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 Breaded fried chicken tenders Contain Allergens?
Contains these allergens:
Which Diets Is Breaded 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
Breaded fried chicken tenders Fat Profile
SATURATED
3.06g
MONOUNSATURATED
5.49g
POLYUNSATURATED
3.24g
Omega 6:3 ratio 57.6:1
Above the ideal 4:1 (57.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.