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Crispy baked chicken tender Calories
High-protein, oven-baked, crispy coated
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Crispy baked chicken tender (45 g) has 110 calories. That works out to 245 calories per 100 g. It contains 5.6 g of carbs, 9.4 g of protein, 5.4 g of fat and 0.3 g of fiber. Its 4 mg of B3 covers 25% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Crispy baked chicken tender Nutrition Facts
Selected: 1 piece (medium) · 45 g
110
KCAL / 45G
Carbs
5.6g
· 2% DV
Protein
9.4g
· 19% DV
Fat
5.4g
· 7% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 21% · Protein 35% · Fat 44%
Crispy baked chicken tender nutrition facts table · 1 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 110 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0.01 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 0.3 g | 1% |
| Protein | 9.4 g | 19% |
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 Crispy baked chicken tender?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 110 kcal |
| 1 piece (small) | 30 g | 74 kcal |
| 1 piece (large) | 60 g | 147 kcal |
| 2 piece (double) | 90 g | 221 kcal |
| 100 g | 100 g | 245 kcal |
| 1 serving (medium) | 120 g | 294 kcal |
| 3 piece (triple) | 135 g | 331 kcal |
| 1 cup (chopped) | 140 g | 343 kcal |
| 1 serving (large) | 180 g | 441 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Crispy baked chicken tender
How do you make crispy baked chicken tenders?
Crispy baked chicken tenders are made by coating chicken strips in flour, beaten egg, and breadcrumbs, then baking them until cooked through. Pat the chicken dry first so the coating sticks, and lightly oil the crumbs to help them brown in the oven.
What part of the chicken is used for crispy baked chicken tenders?
Crispy baked chicken tenders are traditionally made from the small tenderloin beneath the chicken breast. Chicken breast cut into evenly sized strips also works well; similar thickness helps the pieces cook at the same rate.
What temperature should you bake crispy baked chicken tenders at?
Bake crispy baked chicken tenders at about 400°F (200°C) for a browned coating and evenly cooked meat. For food safety, the thickest piece should reach 165°F (74°C) inside; an instant-read thermometer is more reliable than appearance alone.
How do you stop the coating from falling off crispy baked chicken tenders?
To keep the coating on crispy baked chicken tenders, pat the chicken dry and use the flour, egg, and breadcrumb layers in that order. Press the crumbs on gently, then let the coated pieces rest briefly before baking.
Why do crispy baked chicken tenders turn soggy?
Crispy baked chicken tenders often turn soggy when they are crowded on a flat tray, which traps steam beneath them. Leave space between pieces and use a wire rack over the baking sheet so hot air can circulate around the coating.
Are panko or regular breadcrumbs better for crispy baked chicken tenders?
Panko gives crispy baked chicken tenders a lighter, crunchier coating, while regular breadcrumbs make a finer, more even crust. Either works; lightly coating the crumbs with oil helps them brown in the oven.
Do you need to flip crispy baked chicken tenders while they cook?
Yes, flipping crispy baked chicken tenders once helps both sides brown, especially when they are cooked directly on a baking sheet. If they sit on a wire rack with air circulating underneath, flipping may be less important.
Can you freeze crispy baked chicken tenders?
Yes, crispy baked chicken tenders can be frozen after baking. Cool them completely, freeze them in a single layer until firm, then transfer them to a sealed container; reheat from frozen in an oven or air fryer to restore some crispness.
What dipping sauces go well with crispy baked chicken tenders?
Crispy baked chicken tenders pair well with honey mustard, barbecue sauce, ranch, or a spicy mayo. Serve the sauce on the side rather than pouring it over the coating, which can make the crust soggy.
What should you serve with crispy baked chicken tenders?
Crispy baked chicken tenders go well with roasted potatoes, coleslaw, corn, or a green salad. For a casual meal, serve them in a sandwich or wrap with lettuce and a sauce; keep wet toppings separate until serving.
Crispy baked chicken tender Vitamins & Minerals
Vitamins
B3
4.01mg · 25% DV
B6
0.19mg · 11% DV
B5
0.47mg · 9% DV
Biotin
2.7µg · 9% DV
Minerals
Selenium
9.9µg · 18% DV
Phosphorus
95mg · 14% DV
Sodium
234mg · 10% DV
Zinc
0.47mg · 4% DV
Potassium ⭐
115mg · 3% DV
Crispy baked chicken tender Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crispy baked chicken tender
To burn the 110 calories in 1 piece (medium) (45 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 Crispy baked chicken tender?
Crispy baked chicken tender is made from slim, tender strips of chicken, coated in a seasoned crumb mixture and baked until crisp. Chicken tenders are especially familiar from American casual dining and home cooking, though baked versions are easy to find well beyond the United States.
The coating gives a crunchy bite while the chicken stays tender inside. Serve them as a main with vegetables, salad or potatoes, or as a snack with a dipping sauce. They’re a protein-forward choice, with 20.8 g of protein per 100 g. For a lighter plate, pair them with a generous salad and choose a modest amount of sauce.
How Nutritious Is Crispy baked chicken tender?
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 Crispy baked 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 Crispy baked chicken tender Contain Allergens?
Contains these allergens:
Which Diets Is Crispy baked chicken tender 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
Crispy baked chicken tender Fat Profile
SATURATED
1.17g
MONOUNSATURATED
2.03g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 47.5:1
Above the ideal 4:1 (47.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.