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Breaded Chicken Tenders Calories
High in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Breaded Chicken Tenders has 271 calories. It contains 18.5 g of carbs, 20.5 g of protein, 13 g of fat and 1 g of fiber. Its 8.7 mg of B3 covers 54% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Breaded Chicken Tenders Nutrition Facts
Selected: 100 g
271
KCAL / 100G
Carbs
18.5g
· 7% DV
Protein
20.5g
· 41% DV
Fat
13g
· 17% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 30% · Fat 43%
Breaded Chicken Tenders nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 271 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 2.8 g | 14% |
| Trans fat | 0.05 g | |
| Sodium | 560 mg | 24% |
| Total carbohydrate | 18.5 g | 7% |
| Fiber | 1 g | 4% |
| Protein | 20.5 g | 41% |
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 Serving of Breaded Chicken Tenders?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 407 kcal |
| 1 piece (mini) | 28 g | 76 kcal |
| 2 piece (small) | 65 g | 176 kcal |
| 100 g | 100 g | 271 kcal |
| 3 piece (medium) | 100 g | 271 kcal |
| 4 piece (large) | 135 g | 366 kcal |
| 6 piece (extra large) | 200 g | 542 kcal |
| 1 pack (large) | 250 g | 678 kcal |
Calculated from 271 calories per 100 g.
Frequently Asked Questions About Breaded Chicken Tenders
What are breaded chicken tenders made of?
Breaded chicken tenders are strips of chicken coated in breading, commonly made with flour, egg and breadcrumbs. They may be fried or baked, and some versions use the inner chicken tenderloin while others use breast meat.
Are breaded chicken tenders the same as chicken nuggets?
No, breaded chicken tenders are usually whole strips of chicken, while nuggets are commonly shaped from chopped or ground chicken. Their size and shape differ, so tenders generally have a more distinct piece-of-chicken texture.
Why are breaded chicken tenders called tenders?
Breaded chicken tenders are often named for the small tenderloin muscle beneath the chicken breast. It is naturally tender, though products sold as tenders can also be made from sliced breast meat.
How do you stop breading from falling off breaded chicken tenders?
To keep breading on breaded chicken tenders, pat the chicken dry and coat it in flour, egg, then breadcrumbs. Press the crumbs on gently and let the coated pieces rest before cooking.
Can you bake breaded chicken tenders and still get them crispy?
Yes, breaded chicken tenders can turn crispy in the oven. Arrange them with space between each piece, lightly coat the breading with oil, and avoid crowding the baking tray.
Can you cook frozen breaded chicken tenders in an air fryer?
Yes, frozen breaded chicken tenders can be cooked in an air fryer. Place them in a single layer, turn them during cooking, and make sure the chicken is thoroughly cooked inside.
What sauce goes best with breaded chicken tenders?
Honey mustard is a popular dip for breaded chicken tenders because its sweetness and tang balance the savoury coating. Barbecue sauce, ranch dressing and ketchup are also common choices.
How should you store leftover breaded chicken tenders?
Refrigerate leftover breaded chicken tenders promptly in a sealed container and eat them within a few days. Keep them in a single layer where possible to limit moisture softening the coating.
What is the best way to reheat breaded chicken tenders?
Reheat breaded chicken tenders in an oven or air fryer to bring back some crispness. Spread them out rather than stacking them; a microwave is convenient but tends to soften the breading.
Are breaded chicken tenders a healthy meal?
Breaded chicken tenders provide protein, but their coating and cooking method affect how balanced the meal is. Pairing baked tenders with vegetables or salad makes for a more balanced plate than serving them with only fries.
Breaded Chicken Tenders Vitamins & Minerals
Vitamins
B3
8.7mg · 54% DV
B6
0.42mg · 25% DV
B5
0.85mg · 17% DV
Biotin
5.1µg · 17% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
205mg · 29% DV
Sodium
560mg · 24% DV
Zinc
1.35mg · 12% DV
Potassium ⭐
310mg · 9% DV
Breaded Chicken Tenders Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded Chicken Tenders
To burn the 271 calories in 100 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 Breaded Chicken Tenders?
Breaded Chicken Tenders are strips of chicken, usually cut from the breast or tenderloin, coated in seasoned crumbs and cooked until crisp. They are especially associated with American fast-food restaurants and casual dining, though they are now served in many countries.
The coating is crunchy while the chicken inside stays tender and mild in flavour. They’re commonly served with dipping sauces, fries or a side salad, either as a snack or a casual meal. They provide substantial protein—20.5 g per 100 g—but the breading and cooking oil also contribute carbohydrates and fat. For a lighter plate, bake or air-fry them and pair with vegetables or salad.
How Nutritious Is Breaded 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 Breaded 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 Breaded Chicken Tenders Contain Allergens?
Contains these allergens:
Which Diets Is Breaded 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
Breaded Chicken Tenders Fat Profile
SATURATED
2.8g
MONOUNSATURATED
5.6g
POLYUNSATURATED
3.05g
Omega 6:3 ratio 30.6:1
Above the ideal 4:1 (30.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.