Are Chicken Tenders a Good Source of Protein?

Chicken tenders are a popular food item that many people enjoy as a tasty snack or meal. But are these breaded and fried nuggets of chicken actually a healthy source of protein? Let’s take a closer look at the nutritional profile of chicken tenders to find out.

What are Chicken Tenders?

You can also call chicken tenders chicken strips or chicken fingers. They are strips of breast meat from the bottom of the chicken breast. Other than being longer and thinner, these chicken breast cuts are more tender.

To make chicken tenders, the breast meat is sliced into long strips, then breaded or battered and fried. The breading or batter provides a crispy exterior coating. Chicken tenders are a popular appetizer or main dish at many restaurants, especially fast food chains. Pre-breaded frozen chicken tenders are also readily available at grocery stores for quick and easy meals at home.

Nutritional Profile of Chicken Tenders

The nutritional value of chicken tenders can vary significantly depending on how they are prepared.

• One of the leanest cuts of chicken is boneless, skinless chicken breast. A 3-ounce serving has about 31 grams of protein, 3 grams of fat, and 0 grams of carbs.

• When the breast meat is breaded and fried in oil, the calorie and fat content increases A 3 ounce serving of fried chicken tenders contains about

  • Calories 220-280

  • Protein: 27-30g

  • Fat: 10-16g

  • Carbohydrates: 12-15g

• When you choose baked or air-fried chicken tenders, you cut down on the calories and fat that are added. For example, the same 3 ounce serving may contain:

  • Calories: 140-170

  • Protein: 28-30g

  • Fat: 3-6g

  • Carbohydrates: 6-10g

So while fried chicken tenders are higher in calories and fat than plain grilled or baked chicken breast, they still provide a good amount of protein. The lean breast meat retains most of its protein content even after being breaded and fried.

Benefits of Chicken Tenders as a Protein Source

Here are some of the key benefits that make chicken tenders a good choice for increasing your protein intake:

• Chicken tenders are a great way to get 27 to 30 grams of protein per 3 ounce serving, making them a high-protein food. Protein is necessary for building and repairing muscles and tissues.

• Lean Protein: Chicken breast is a lean cut of meat, meaning it is lower in saturated fat and calories than fattier cuts like thighs and wings. Going with grilled or baked tenders avoids the extra fat from frying.

• Contains All Essential Amino Acids: Chicken contains all 9 essential amino acids that our bodies cannot make on their own. These include the 3 branched-chain amino acids especially important for muscle growth.

• Versatile: Chicken tenders can be incorporated into salads, sandwiches, wraps, pasta dishes, and more. Their mild flavor and boneless shape makes them easy to eat.

• Kid-Friendly: Many kids love chicken tenders for their crunchy texture and mild taste. They provide a healthier protein alternative to highly processed chicken nuggets.

• Convenient: Pre-cut chicken tenders require minimal prep. Frozen tenders can be quickly baked or pan fried when you are short on time.

• Can Be Part of a Balanced Diet: While not as nutritious as plain grilled chicken breast, enjoying breaded chicken tenders occasionally will not undermine an otherwise healthy diet. Moderation and portion control is key.

How Much Protein Do You Need?

How much protein a person needs on a daily basis depends on a number of factors including age, size, activity level, health status, and fitness goals. Here are some general protein intake recommendations:

• Sedentary Adults: 0.8 grams per kilogram of body weight or about 0.36 grams per pound. This equals around 46 grams of protein per day for women and 56 grams for men.

• Moderately Active Adults: 1.0 – 1.2 grams per kilogram or 0.45 – 0.54 grams per pound of body weight. So about 60-72 grams per day for active women and 72-88 grams for active men.

• Athletes or Bodybuilders: Up to 1.7 grams per kilogram or 0.77 grams per pound. Endurance athletes need about 1.2-1.4 grams per kilogram while strength trainers may need up to 1.7 grams. This works out to 102-119 grams per day for a 150 pound athlete.

The increased protein needs for athletes supports muscle repair and growth. For building strength and muscle mass, many bodybuilders aim for 25-35% of their total daily calories to come from protein.

How Much Protein is in Chicken Tenders?

The amount of protein in a serving of chicken tenders depends on the serving size. Here are some examples based on cooked 3 ounce servings:

• 3 oz grilled chicken tenderloins – 30 grams protein

• 3 oz baked breaded chicken tenders – 27 grams protein

• 3 oz fried chicken tenders – 28 grams protein

• 4 oz fried chicken tenders (typical fast food serving) – 37 grams protein

• 6 oz fried chicken tenders – 55 grams protein

To meet the daily protein requirements for muscle gain or athletic performance, you would need to eat multiple servings of chicken tenders per day along with other protein-rich foods. But a single serving of 3-6 ounces of tenders can provide a significant protein boost at a meal or snack.

Tips for Adding More Protein with Chicken Tenders

Here are some simple tips to easily add extra protein with chicken tenders:

• Choose larger chicken tender pieces to increase the protein content per serving.

• Opt for grilled, baked, or air fried tenders instead of fried to reduce fat and calories.

• Eat tenders as the protein source in a salad topped with veggies and a protein-packed dressing like greek yogurt ranch.

• Pair tenders with a side of beans, lentils, or chickpeas for a plant-based protein boost.

• Enjoy tenders in a wrap or sandwich with cheese and veggies to balance with more protein.

• Dip tenders in a high protein sauce like greek yogurt or hummus instead of ketchup.

• Add a protein shake or greek yogurt parfait as a drink or dessert to help meet daily protein goals.

Are Chicken Tenders Ultimately a Good Protein Source?

Chicken tenders can be a nutritious source of lean protein as part of a balanced diet. Going with grilled, baked or air fried tenders avoids the extra calories and fat that comes from frying without sacrificing protein.

While not as healthy as plain chicken breast, enjoy breaded chicken tenders in moderation along with plenty of vegetables, fruits, whole grains, legumes, nuts and seeds. This ensures you get adequate fiber, vitamins, minerals and healthy fats to complement the protein.

Aim for reasonable serving sizes of chicken tenders instead of overdoing it. Pair tenders with plant proteins like beans to get a more well-rounded amino acid profile.

As long as you are mindful of portions and preparation methods, chicken tenders can be included as part of an active, healthy lifestyle with sufficient daily protein intake. Just don’t rely exclusively on tenders – eat them alongside a variety of lean protein foods like fish, dairy, beans, lentils, eggs and nuts.

This helps ensure you meet protein needs for building and maintaining muscle mass while enjoying the occasional serving of everyone’s favorite chicken tenders!