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KFC Boneless Tender Calories
High-protein breaded fried chicken
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of KFC Boneless Tender (45 g) has 131 calories. That works out to 290 calories per 100 g. It contains 7.6 g of carbs, 9.2 g of protein, 6.7 g of fat and 0.5 g of fiber. Its 3.2 mg of B3 covers 20% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
KFC Boneless Tender Nutrition Facts
Selected: 1 piece (medium) · 45 g
131
KCAL / 45G
Carbs
7.6g
· 3% DV
Protein
9.2g
· 18% DV
Fat
6.7g
· 9% DV
Fiber
0.5g
· 2% 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%
KFC Boneless Tender nutrition facts table · 1 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 131 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0.05 g | |
| Sodium | 351 mg | 15% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 0.5 g | 2% |
| Protein | 9.2 g | 18% |
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 KFC Boneless Tender?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 131 kcal |
| 1 piece (small) | 30 g | 87 kcal |
| 1 piece (large) | 60 g | 174 kcal |
| 2 piece (double) | 90 g | 261 kcal |
| 100 g | 100 g | 290 kcal |
| 1 serving (medium) | 120 g | 348 kcal |
| 3 piece (triple) | 135 g | 392 kcal |
| 1 serving (large) | 180 g | 522 kcal |
| 6 piece (jumbo) | 270 g | 783 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About KFC Boneless Tender
What cut of chicken is KFC Boneless Tender made from?
KFC Boneless Tender is made from boneless chicken, commonly presented as a tender strip or piece rather than a formed nugget. The exact cut and shape can vary by market, so the name alone does not guarantee a particular chicken cut.
What ingredients are in KFC Boneless Tender?
KFC Boneless Tender is chicken coated with seasoned breading and fried. It is a commercially prepared, ultra-processed product; the precise coating, seasonings, and ingredient list can differ between countries and product formulations.
Is KFC Boneless Tender spicy?
KFC Boneless Tender is usually seasoned but not intensely hot; the spice level can vary by country and recipe. Dipping sauces may add considerably more heat, so choose a mild sauce if you prefer less spice.
How is KFC Boneless Tender different from KFC nuggets?
KFC Boneless Tender is typically a strip or piece of chicken with a fibrous, meat-like texture. Nuggets are usually smaller, shaped bites, so their texture and chicken-to-coating experience can differ, even though both are breaded and fried.
Why does KFC Boneless Tender get soggy?
Steam trapped in a closed takeaway box softens the breading on KFC Boneless Tender. For a crispier result, let the pieces vent briefly and reheat them in an oven or air fryer rather than sealing them while hot.
Can you eat KFC Boneless Tender cold the next day?
Yes, if it was refrigerated promptly and kept cold. Put KFC Boneless Tender in the refrigerator within two hours of serving, store it covered, and discard it if it sat out for several hours.
What is the best way to reheat KFC Boneless Tender?
An oven or air fryer reheats KFC Boneless Tender more effectively than a microwave if you want to preserve its crisp coating. Arrange the pieces in one layer and heat until the chicken is hot throughout.
Can you freeze KFC Boneless Tender?
Yes, cooked KFC Boneless Tender can be frozen in an airtight container, though its coating may lose some crispness after thawing. Thaw it in the refrigerator and reheat it until hot throughout before eating.
Is KFC Boneless Tender a good choice for weight loss?
KFC Boneless Tender can fit into a weight-loss meal, but its fried breading and common sides can make the meal more filling in energy than expected. Pairing a modest portion with vegetables instead of extra fried sides makes it easier to keep the meal lighter.
What sauces go well with KFC Boneless Tender?
KFC Boneless Tender works well with barbecue, honey mustard, or a spicy dipping sauce, depending on your taste. Since the breading is already seasoned, a small amount of sauce is enough to add flavor without overwhelming the chicken.
KFC Boneless Tender Vitamins & Minerals
Vitamins
B3
3.24mg · 20% DV
B6
0.19mg · 11% DV
Biotin
2.7µg · 9% DV
B5
0.43mg · 9% DV
Minerals
Selenium
11µg · 20% DV
Sodium
351mg · 15% DV
Phosphorus
86mg · 12% DV
Zinc
0.41mg · 4% DV
Potassium ⭐
115mg · 3% DV
KFC Boneless Tender Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off KFC Boneless Tender
To burn the 131 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 KFC Boneless Tender?
KFC Boneless Tender is a KFC menu item made from boneless chicken coated in seasoned breading and fried. Its crisp outside and tender centre make it easy to eat as a snack or as part of a quick meal, commonly served with dipping sauces and sides such as fries. Across KFC markets, the exact seasoning and accompaniments can vary; a salad or vegetables make a fresher pairing.
It provides protein, while the breading adds carbohydrates and frying contributes fat. A 100 g portion contains 20.5 g of protein. To keep the meal lighter, pair it with vegetables and go easy on extra sauce.
How Nutritious Is KFC Boneless 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 KFC Boneless Tender Processed?
NOVA 4
Ultra-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 KFC Boneless Tender Contain Allergens?
Contains these allergens:
Which Diets Is KFC Boneless 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
KFC Boneless Tender Fat Profile
SATURATED
1.4g
MONOUNSATURATED
2.43g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 43.7:1
Above the ideal 4:1 (43.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.