How Many Calories Are in One Chicken Strip?

Chicken strips are a popular appetizer and meal option especially for kids. But with their crispy golden breading and mouthwatering taste, it’s easy to overindulge without realizing just how many calories you might be consuming. So how many calories are actually in one chicken strip? Let’s take a closer look.

The calorie count of a single chicken strip can vary quite a bit based on the preparation method, thickness of breading, and size of the chicken strip. Generally speaking, a medium-sized, breaded and fried chicken strip contains around 150-250 calories. Meanwhile, a grilled or baked chicken strip has closer to 130-200 calories.

Key Factors That Determine Chicken Strip Calories

Preparation Method

The main driver of calorie content in chicken strips is how they are cooked. Frying chicken strips adds a significant amount of extra fat and calories thanks to the oil. An average fried chicken strip absorbs around 50-100 more calories compared to a baked or grilled version.

Baked chicken strips use little to no oil, relying on hot air to crisp up the exterior. Similarly, grilled chicken strips allow excess fat to drip away on the grill grates. Both baking and grilling produce a lower-calorie product.

Breading Thickness

When it comes to fried chicken strips, thick breading means more calories. The coating soaks up more oil when it’s fried if it has more flour and breadcrumbs in it. Thinly breaded chicken strips take in less oil.

Some lower-calorie breading options include using whole wheat panko breadcrumbs or skipping breading entirely for “naked” chicken strips.

Chicken Strip Size

It makes sense that bigger chicken strips have more calories than smaller ones. As a general rule, a fried 6- to 8-ounce medium-sized chicken strip has between 150 and 200 calories. Smaller strips may have 100 to 150 calories, while big strips have more than 200.

When estimating calories, pay attention to each strip’s dimensions as the size varies between restaurants, brands, and recipes. Weighing strips on a food scale produces the most accurate calorie counts.

Ingredients in Breading or Marinades

Additional ingredients blended into breading or marinades also contribute to the calorie totals. Breading with cheese, herbs, or spices adds flavor at the cost of extra calories. Similarly, oil-based marinades can infuse more fat into the chicken.

Simple breading and seasonings are ideal for keeping calories in check. Prioritize ingredients like whole wheat flour, panko crumbs, paprika, garlic powder, salt, and pepper.

Calorie Comparison of Popular Chicken Strip Styles

Here are the different ways that a medium, 6–8-ounce chicken strip can be cooked and how many calories it has:

• Fried: 170-250 calories
• Baked: 130-200 calories
• Grilled: 120-180 calories
• Air Fried: 110-170 calories

While frying packs the most calories, air frying produces the lowest calorie option thanks to using little to no oil. However, air frying doesn’t yield quite as crispy of a texture.

Tips for Choosing Lower-Calorie Chicken Strips

Here are some useful tips to keep in mind when selecting chicken strips to control calories:

• Opt for grilled, baked or air fried chicken strips
• Look for a thin, light breading
• Choose smaller or medium-sized strips
• Avoid strips with cheese or other calorie boosters in the breading
• Be mindful of portion sizes and dipping sauces

Also, making your own chicken strips is a great way to keep track of calories and ingredients. You can change the breading to fit your tastes, use cooking spray instead of oil, and make sure the portions are just right for you.

The Bottom Line

When watching your calorie intake, chicken strips can be enjoyed in moderation by selecting lower-calorie cooking methods and keeping portion sizes reasonable. A single medium fried chicken strip generally delivers 150-250 calories. But healthier preparations like grilling, baking, or air frying can drop the calorie count closer to 120-180 calories per strip. Keeping an eye on breading, ingredients, and strip size makes it easier to find chicken strip options that align with your dietary goals.