Know what’s on your plate
Chicken tenders
Calories & nutrition facts
breaded, frozen, prepared
Nutrition facts
Per 100 g% DV- Calories 240 kcal —
- Protein 15 g 29%
- Carbohydrate 13 g 5%
- Fat 14 g 17%
- Saturated fat 2.4 g 12%
- Fibre 1.7 g 6%
- Sugars 0.6 g —
- Sodium 527 mg 23%
- Cholesterol 36 mg 12%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 7 µg 1%
- Vitamin C 0.5 mg 1%
- Vitamin D 0.1 µg 1%
- Vitamin E 2.2 mg 15%
- Vitamin K 17.7 µg 15%
- Thiamin (B1) 0.13 mg 11%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 5.9 mg 37%
- Pantothenic acid (B5) 0.65 mg 13%
- Vitamin B6 0.34 mg 20%
- Folate (B9) 28 µg 7%
- Vitamin B12 0.18 µg 8%
- Choline 46.2 mg 8%
Minerals
- Calcium 39 mg 3%
- Iron 0.84 mg 5%
- Magnesium 29 mg 7%
- Phosphorus 200 mg 16%
- Potassium 281 mg 6%
- Zinc 0.61 mg 6%
- Copper 0.09 mg 9%
- Manganese 0.31 mg 13%
- Selenium 19.3 µg 35%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 240 | 15 g | 13 g | 14 g |
| 1 × piece | 21 g | 50 | 3.1 g | 2.8 g | 2.9 g |
| 2 × piece | 42 g | 101 | 6.1 g | 5.5 g | 5.7 g |
| ½ × piece | 10.5 g | 25 | 1.5 g | 1.4 g | 1.4 g |
| 3 × piece | 63 g | 151 | 9.2 g | 8.3 g | 8.6 g |
| 4 × piece | 84 g | 202 | 12 g | 11 g | 11 g |
Similar foods
Questions about Chicken tenders
How long do chicken tenders take in the oven?
Bake them in a single layer at 200 °C for about 15–20 minutes, turning once. They are ready when the thickest piece reaches 75 °C in the centre.
How do you keep chicken tenders crispy?
Space them out on a hot metal tray or wire rack so steam can escape, and turn them halfway through cooking. If frying, cook in small batches and drain on a wire rack rather than stacking them on a plate.
How do you cook chicken tenders in an air fryer?
Arrange them in one layer and air-fry at 200 °C for about 10–12 minutes, turning halfway through. Check that the centre reaches 75 °C; thicker pieces may need a few extra minutes.
What should you serve with chicken tenders?
They go well with chips, coleslaw, a green salad or corn on the cob. For dipping, try barbecue sauce, mayonnaise, honey mustard or a yoghurt-and-herb sauce.
How are chicken tenders different from chicken nuggets?
Tenders are usually longer strips of chicken, while nuggets are small, often irregular-shaped pieces. The nutrition can be similar: per 100 g, chicken tenders have 15 g protein, compared with 14.4 g in chicken nuggets.
Can you freeze cooked chicken tenders?
Yes. Cool them promptly, freeze in a sealed container with baking paper between layers, and use within about three months for best quality. Reheat from frozen in an oven or air fryer until piping hot throughout.
How do you know when chicken tenders are cooked?
Check the thickest part with a food thermometer: it should reach 75 °C. The coating can brown before the chicken is safely cooked, so colour alone is not a reliable check.
How much protein is in a serving of chicken tenders?
A typical piece weighs about 21 g and contains 3.1 g of protein. Two pieces provide about 42 g of chicken tenders.
Source: USDA FoodData Central 173346 · per 100 g · carbohydrate per EU label, fibre excluded
