Chicken Tenders Nutrition Facts
Calculate calories, protein, and macros for chicken tenders by cooking method and coating.
USDA Referenced: Base values derived from USDA FoodData Central.
Estimates Only: Values vary by size, brand, breading thickness, and oil used.
~30g per tender (average)
Nutrition Estimate
150g (5 tenders) • Fried (Deep) • Breaded
435
Total Calories
33g
Total Protein
25.5g
Total Fat
22.5g
Total Carbs
Per Tender (~30g)
For informational and journaling purposes only. Values are estimates.
Chicken Tenders Nutrition Overview
Chicken tenders (or tenderloins) are a lean cut of chicken breast. However, their final nutrition varies dramatically depending on whether they are breaded and how they are cooked. Fried breaded tenders can have nearly double the calories of grilled non-breaded tenders.
| Preparation (per 100g) | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Fried, Breaded | 290 | 22g | 17g | 15g |
| Baked, Breaded | 230 | 24g | 10g | 12g |
| Grilled, Non-Breaded | 160 | 28g | 5g | 0g |
| Fried, Non-Breaded | 220 | 26g | 12g | 2g |
Breaded vs. Non-Breaded: The Calorie Impact
Breading adds a significant amount of calories, primarily from carbohydrates and additional fat absorbed during cooking:
Breaded Tenders
- • +70-80 calories per 100g from breading
- • +10-15g carbs per 100g
- • Additional fat absorption from oil into coating
- • Protein slightly diluted by breading volume
Non-Breaded Tenders
- • Nearly zero carbs
- • Higher protein density per 100g
- • Less oil absorption during cooking
- • Closer to plain chicken breast in macros
Common Mistakes
Assuming All Tenders Are Equal
A restaurant fried tender can have 2-3x the calories of a homemade grilled tender. Always consider the preparation method when logging.
Ignoring Dipping Sauces
Ranch dressing adds ~70 kcal per tablespoon. Honey mustard adds ~60 kcal. A generous dip can add 100-200 calories to your total.
Frequently Asked Questions
How many calories are in a chicken tender?
A single fried, breaded chicken tender (~30g) contains approximately 87 calories. A grilled, non-breaded tender of the same size contains approximately 48 calories.
How much protein is in chicken tenders?
Chicken tenders contain 22-28g of protein per 100g depending on preparation. Grilled non-breaded tenders have the highest protein density at approximately 28g per 100g.
Are baked chicken tenders lower in calories than fried?
Yes. Baked breaded tenders contain approximately 230 calories per 100g, compared to 290 for fried breaded — roughly 20% fewer calories.
Does breading add many calories?
Yes. Breading adds approximately 70-80 calories per 100g from flour, breadcrumbs, and additional oil absorption. It also adds 10-15g of carbs per 100g.
How many chicken tenders is a serving?
A typical serving is 3-5 chicken tenders (~90-150g). Average tender weight is approximately 30g each.
Disclaimer
This calculator is for informational and journaling purposes only. Values are estimates and vary by tender size, brand, breading thickness, and oil used. This is not medical or dietary advice.