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Lean Chicken Tenders Calories
Lean, high-protein chicken tenderloin
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lean Chicken Tenders (55 g) has 63 calories. That works out to 114 calories per 100 g. It contains 0 g of carbs, 12.8 g of protein, 1 g of fat and 0 g of fiber. Its 5.7 mg of B3 covers 36% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean Chicken Tenders Nutrition Facts
Selected: 1 piece (medium) · 55 g
63
KCAL / 55G
Carbs
0g
· 0% DV
Protein
12.8g
· 26% DV
Fat
1g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 85% · Fat 15%
Lean Chicken Tenders nutrition facts table · 1 piece (medium) (55 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 25 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 12.8 g | 26% |
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 Lean Chicken Tenders?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 55 g | 63 kcal |
| 1 piece (extra small) | 30 g | 34 kcal |
| 1 piece (small) | 40 g | 46 kcal |
| 1 piece (large) | 75 g | 86 kcal |
| 100 g | 100 g | 114 kcal |
| 1 piece (extra large) | 100 g | 114 kcal |
| 1 serving (medium) | 150 g | 171 kcal |
| 3 piece (medium) | 165 g | 188 kcal |
| 1 serving (large) | 250 g | 285 kcal |
Calculated from 114 calories per 100 g.
Frequently Asked Questions About Lean Chicken Tenders
What part of the chicken are lean chicken tenders?
Lean chicken tenders are the small tenderloin muscles attached to the underside of each chicken breast. They are separate from the main breast fillet, naturally narrow, and cook quickly because they are thinner.
How do you remove the tendon from lean chicken tenders?
To remove the tendon from lean chicken tenders, grip its exposed end with a paper towel or fork and slide a knife along it while pulling. This helps separate the tough tendon without tearing up the tenderloin.
How do you cook lean chicken tenders without drying them out?
Cook lean chicken tenders just until done, since their small size makes them easy to overcook. Arrange them in a single layer, turn them as needed, and use a thermometer rather than relying on color alone.
What temperature should lean chicken tenders reach?
Lean chicken tenders should reach an internal temperature of 165°F (74°C) at the thickest point. Check with a food thermometer; the center can look white before the meat has reached a reliably safe temperature.
Can you cook lean chicken tenders in an air fryer?
Yes, lean chicken tenders cook well in an air fryer. Lay them in a single layer so hot air can circulate, turn them partway through, and check the thickest piece with a thermometer before serving.
Should you wash lean chicken tenders before cooking?
No, do not wash lean chicken tenders. Rinsing raw poultry can splash bacteria onto your sink, counters, and nearby food without making the chicken safer. Cook it thoroughly and wash your hands and utensils after handling.
How long do raw lean chicken tenders keep in the refrigerator?
Raw lean chicken tenders keep in the refrigerator for 1–2 days. Store them sealed on the lowest shelf to prevent drips from reaching other foods; freeze them if you will not cook them within that time.
Can you freeze lean chicken tenders?
Yes, lean chicken tenders freeze well when sealed in an airtight freezer bag or container. Thaw them in the refrigerator before cooking, and do not refreeze them raw after thawing.
Can you bread lean chicken tenders?
Yes, lean chicken tenders can be breaded with flour, beaten egg, and breadcrumbs. For a less greasy coating, bake or air-fry them instead of deep-frying, and make sure the thickest piece is fully cooked.
How are chicken tenders different from chicken strips?
Lean chicken tenders are a specific muscle from beneath the breast, while chicken strips usually means breast meat cut into long pieces. The terms are sometimes used loosely on menus, so the name alone does not always identify the cut.
Lean Chicken Tenders Vitamins & Minerals
Vitamins
B3
5.72mg · 36% DV
B6
0.35mg · 21% DV
B5
0.44mg · 9% DV
Biotin
2.48µg · 8% DV
Minerals
Selenium
9.79µg · 18% DV
Phosphorus
121mg · 17% DV
Potassium ⭐
182mg · 5% DV
Magnesium
15mg · 4% DV
Sodium
25mg · 1% DV
Lean Chicken Tenders Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean Chicken Tenders
To burn the 63 calories in 1 piece (medium) (55 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 Lean Chicken Tenders?
Lean Chicken Tenders are strips cut from the tenderloin, the small, tender muscle beneath the chicken breast. They may be sold plain rather than breaded, and their slim shape makes them quick to cook. Pan-sear, grill or bake them, then serve whole or sliced into another dish.
They work well in salads, wraps and sandwiches, or alongside grains and vegetables for an easy meal. With 23.2 g of protein and 1.9 g of fat per 100 g, they’re a lean option for people looking to build a protein-focused plate. Cook them just until done so they stay tender; lemon, herbs or a yogurt-based sauce make simple companions.
How Nutritious Is Lean Chicken Tenders?
Nutrient density
High
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 Lean 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 Lean Chicken Tenders Contain Allergens?
No known major allergens
Which Diets Is Lean Chicken Tenders Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Lean Chicken Tenders Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.37g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.