3 piece (medium) of Fried Chicken Tenders (120 g) has 312 calories. That works out to 260 calories per 100 g. It contains 18 g of carbs, 21.6 g of protein, 15.6 g of fat and 1.4 g of fiber. Its 5.4 mg of B3 covers 34% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Fried Chicken Tenders?

Fried Chicken Tenders are strips of chicken, commonly cut from the breast, coated in seasoned breading and fried. They are especially associated with American casual dining and fast-food menus. The coating turns crisp and craggy while the chicken stays tender, and the seasoning and dipping sauce vary from one kitchen to another.

They’re often served with fries and a choice of sauces, though a salad makes a fresher side. This is a protein-containing dish, but the breading and frying also contribute fat and carbohydrates; a 100 g portion provides 18 g of protein. For a lighter meal, serve a smaller portion with vegetables or bake the coated strips instead of frying them.

Fried Chicken Tenders Nutrition Facts

Selected: 100 g

260

KCAL / 100G

Carbs

15g

· 5% DV

Protein

18g

· 36% DV

Fat

13g

· 17% 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 24% · Protein 29% · Fat 47%

Fried Chicken Tenders Vitamins & Minerals

Vitamins

4.5mg · 28% DV

0.38mg · 22% DV

0.7mg · 14% DV

Biotin

4.2µg · 14% DV

Minerals

Phosphorus

180mg · 26% DV

Selenium

13µg · 24% DV

Sodium

480mg · 21% DV

Zinc

1mg · 9% DV

How Nutritious Is Fried 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.

Fried 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 Fried 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 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

✓ 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

4.8g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 17.1:1

Above the ideal 4:1 (17.1:1).

Compare Fried Chicken Tenders

🍗vs🥩

Fried Chicken Tenders vs Ground Beef10 kcal more per 100 g

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Fried Chicken Tenders vs Chicken Skewer120 kcal more per 100 g

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Fried Chicken Tenders vs Sauteed Lamb30 kcal more per 100 g

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Fried Chicken Tenders vs Smoked Turkey150 kcal more per 100 g

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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

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Fried Chicken Tenders

What part of the chicken is used for fried chicken tenders?

Fried chicken tenders are usually made from the tenderloin, a small strip of meat beneath the chicken breast. Some versions use sliced breast meat instead. The pieces are coated and fried whole, so their texture differs from ground or formed chicken products.

Are fried chicken tenders the same as chicken strips or nuggets?

Fried chicken tenders and chicken strips are often names for similar pieces of whole chicken coated and fried. Nuggets are usually smaller and may be made from formed or minced chicken, giving them a more uniform texture than tenders.

How can you tell when fried chicken tenders are cooked through?

Fried chicken tenders are cooked through when the centre is opaque and steaming hot, with no raw-looking meat. For the most reliable check, use a food thermometer in the thickest piece and follow the safe poultry temperature guidance for your region.

Why do homemade fried chicken tenders turn out greasy?

Homemade fried chicken tenders can turn greasy if the oil is not hot enough or the pan is overcrowded. Fry in batches so the oil temperature stays steady, then let the cooked pieces drain on a wire rack rather than piling them on a plate.

How do you make fried chicken tenders extra crispy?

For extra-crispy fried chicken tenders, coat the chicken evenly and press the crumbs onto every surface. Let the breaded pieces rest briefly before frying, avoid overcrowding the pan, and drain them on a rack so steam does not soften the crust.

What are the best dipping sauces for fried chicken tenders?

Barbecue, honey mustard, ranch, and buffalo sauce are popular dips for fried chicken tenders. For a tangy option, try a yoghurt-based sauce with herbs. Serve the sauce separately to keep the breading crisp until each bite.

Can you freeze cooked fried chicken tenders?

Yes, cooked fried chicken tenders can be frozen once they have cooled. Freeze the pieces in a single layer first, then transfer them to a sealed freezer container. Reheat them in an oven or air fryer to bring back some crispness.

What is the best way to reheat fried chicken tenders?

An oven or air fryer is the best way to reheat fried chicken tenders while keeping the coating crisp. Arrange them in a single layer and heat until hot throughout. A microwave works quickly but tends to make the breading soft.

What should you serve with fried chicken tenders?

Fried chicken tenders pair well with coleslaw, a green salad, corn, or potato wedges. Add a vegetable side and a dipping sauce for a more rounded meal; serving them with fries is a familiar fast-food-style option.

Are fried chicken tenders a healthy everyday meal?

Fried chicken tenders are not an ideal everyday choice because the breading and frying add fat. You can make the meal more balanced by serving a moderate portion with vegetables, or make homemade tenders using an oven or air fryer.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026