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Homemade chicken tenders Calories
High in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Homemade chicken tenders (120 g) has 325 calories. That works out to 271 calories per 100 g. It contains 20.2 g of carbs, 24.5 g of protein, 16.1 g of fat and 1.2 g of fiber. Its 10.4 mg of B3 covers 65% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Homemade chicken tenders Nutrition Facts
Selected: 3 piece (medium) · 120 g
325
KCAL / 120G
Carbs
20.2g
· 7% DV
Protein
24.5g
· 49% DV
Fat
16.1g
· 21% 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 25% · Protein 30% · Fat 45%
Homemade chicken tenders nutrition facts table · 3 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 3.36 g | 17% |
| Trans fat | 0.04 g | |
| Sodium | 612 mg | 27% |
| Total carbohydrate | 20.2 g | 7% |
| Fiber | 1.2 g | 4% |
| Protein | 24.5 g | 49% |
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 3 Pieces of Homemade chicken tenders?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 120 g | 325 kcal |
| 1 piece (small) | 35 g | 95 kcal |
| 2 piece (medium) | 80 g | 217 kcal |
| 100 g | 100 g | 271 kcal |
| 1 cup (chopped) | 140 g | 379 kcal |
| 1 serving (medium) | 150 g | 407 kcal |
| 4 piece (large) | 160 g | 434 kcal |
| 6 piece (large) | 240 g | 650 kcal |
| 1 serving (large) | 250 g | 678 kcal |
Calculated from 271 calories per 100 g.
Frequently Asked Questions About Homemade chicken tenders
What are homemade chicken tenders made of?
Homemade chicken tenders are usually strips of chicken breast coated in flour, egg, and breadcrumbs, then cooked until crisp. Season the coating with salt, pepper, and spices before breading so the flavor is distributed evenly.
What part of the chicken is used for homemade chicken tenders?
Homemade chicken tenders are made from the narrow tenderloin attached to the underside of the breast, or from breast meat cut into strips. Tenderloins are naturally slender; breast strips work well when cut to an even thickness.
How do you make homemade chicken tenders crispy?
For crispy homemade chicken tenders, pat the chicken dry, coat it in flour, dip it in egg, then press it into breadcrumbs. Leave space between pieces while cooking so steam does not soften the coating.
Can you bake homemade chicken tenders instead of frying them?
Yes, homemade chicken tenders can be baked. Arrange them in a single layer on a lined baking sheet, lightly coat them with oil, and turn them partway through cooking so both sides brown.
Why does the breading fall off homemade chicken tenders?
Breading often falls off homemade chicken tenders when the chicken is wet or the coating layers are not pressed on firmly. Pat the meat dry, use flour before the egg wash, and let the breaded pieces rest briefly before cooking.
Are homemade chicken tenders the same as chicken fingers?
Homemade chicken tenders and chicken fingers usually mean the same kind of dish: breaded strips of chicken, commonly breast meat or tenderloin. Names vary by region, but both are served as finger food with dipping sauces.
Can you cook homemade chicken tenders in an air fryer?
Yes, homemade chicken tenders cook well in an air fryer. Arrange them in one layer with a little space between pieces, lightly spray the coating with oil, and turn them during cooking for even browning.
How can you tell when homemade chicken tenders are cooked through?
Homemade chicken tenders are safely cooked when the thickest part reaches 165°F (74°C) on a food thermometer. Without a thermometer, cut into the thickest piece; the meat should be opaque throughout, not pink or translucent.
What sauces go well with homemade chicken tenders?
Homemade chicken tenders pair well with honey mustard, barbecue sauce, ranch, or a spicy mayonnaise dip. Serve sauces on the side to keep the breading crisp, especially if the tenders will sit out during a meal.
How long do homemade chicken tenders keep in the fridge?
Cooked homemade chicken tenders keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after the meal, and reheat only the amount you plan to eat so the remaining pieces stay crisp.
Homemade chicken tenders Vitamins & Minerals
Vitamins
B3
10.44mg · 65% DV
B6
0.55mg · 32% DV
Biotin
6.12µg · 20% DV
B5
1mg · 20% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
246mg · 35% DV
Sodium
612mg · 27% DV
Zinc
1.62mg · 15% DV
Potassium ⭐
348mg · 10% DV
Homemade chicken tenders Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade chicken tenders
To burn the 325 calories in 3 piece (medium) (120 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 Homemade chicken tenders?
Homemade chicken tenders are strips of chicken, usually coated in seasoned crumbs or batter and cooked until crisp outside and tender within. They are often associated with American-style casual dining, but are easy to make at home by baking, air-frying or pan-frying them.
Serve them as a main with salad or vegetables, or as a snack with a dipping sauce; fries are another familiar pairing. They are high in protein, while the coating contributes carbohydrates and frying can add fat. For a lighter plate, bake or air-fry the tenders and pair them with a fresh salad rather than fries.
How Nutritious Is Homemade 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 Homemade chicken tenders Processed?
NOVA 2
Minimally 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 Homemade chicken tenders Contain Allergens?
Contains these allergens:
Which Diets Is Homemade 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
Homemade chicken tenders Fat Profile
SATURATED
3.36g
MONOUNSATURATED
6.96g
POLYUNSATURATED
3.72g
Omega 6:3 ratio 29.5:1
Above the ideal 4:1 (29.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.