Know what’s on your plate
Chicken tenders
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 271 kcal —
- Protein 19 g 38%
- Carbohydrate 16 g 6%
- Fat 14 g 18%
- Saturated fat 2.5 g 12%
- Fibre 1.2 g 4%
- Sugars 0.4 g —
- Sodium 769 mg 33%
- Cholesterol 48 mg 16%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 3 µg 0%
- Vitamin C 1.1 mg 1%
- Vitamin D 0.2 µg 1%
- Vitamin E 3.2 mg 21%
- Vitamin K 8 µg 7%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.18 mg 14%
- Niacin (B3) 8.2 mg 51%
- Pantothenic acid (B5) 1.2 mg 25%
- Vitamin B6 0.43 mg 25%
- Folate (B9) 19 µg 5%
- Vitamin B12 0.16 µg 7%
- Choline 43.7 mg 8%
Minerals
- Calcium 17 mg 1%
- Iron 0.73 mg 4%
- Magnesium 28 mg 7%
- Phosphorus 282 mg 23%
- Potassium 373 mg 8%
- Zinc 0.71 mg 6%
- Copper 0.07 mg 8%
- Manganese 0.23 mg 10%
- Selenium 17.5 µg 32%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 271 | 19 g | 16 g | 14 g |
| 1 × strip | 30 g | 81 | 5.8 g | 4.8 g | 4.2 g |
| 1 × serving | 184 g | 499 | 35 g | 30 g | 26 g |
| 2 × strip | 60 g | 163 | 12 g | 9.6 g | 8.4 g |
| ½ × strip | 15 g | 41 | 2.9 g | 2.4 g | 2.1 g |
| 3 × strip | 90 g | 244 | 17 g | 14 g | 13 g |
| 4 × strip | 120 g | 325 | 23 g | 19 g | 17 g |
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Questions about Chicken tenders
How do you make chicken tenders crispy in the oven?
Arrange them in a single layer on a preheated tray, with space between each piece, and bake at 220 °C, turning once. Cook until the coating is crisp and the thickest piece reaches 75 °C in the centre; frozen tenders may need longer than fresh ones.
How do you make homemade chicken tenders?
Cut chicken breast into even strips, coat each in flour, beaten egg and breadcrumbs, then bake at 220 °C or shallow-fry until golden. Check the thickest strip reaches 75 °C in the centre before serving.
How should you reheat chicken tenders so they stay crisp?
Reheat them in a single layer in an oven or air fryer at 180 °C until piping hot throughout; a microwave softens the coating. Avoid reheating them more than once.
How long can you keep cooked chicken tenders in the fridge?
Refrigerate them in a covered container within two hours of cooking and eat within three to four days. Freeze them if you will not eat them in that time, and reheat until piping hot throughout.
What goes well with chicken tenders?
Serve them with chips, coleslaw or a green salad, and a dip such as barbecue sauce, honey mustard or mayonnaise. They also work well sliced into a wrap with lettuce and crunchy vegetables.
Are chicken tenders the same as chicken nuggets?
No. Tenders are usually longer strips of chicken breast, while nuggets are smaller pieces that are often shaped or formed. Both are commonly coated in breadcrumbs and fried or baked.
How much is a typical serving of chicken tenders?
A typical serving is about six strips, or 184 g. That serving provides 271 kcal and 19 g of protein.
Source: USDA FoodData Central 173321 · per 100 g · carbohydrate per EU label, fibre excluded
