Calories in Chicken Tenders: Nutrition Facts & Serving Sizes
Per 1 piece (21g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One piece of chicken tenders (21g) contains about 50 calories, making them easy to overconsume. Per 100g, chicken tenders have 240 calories with 14.6g of protein, 14.9g of carbs, and 13.6g of fat. The breaded coating accounts for most of the carb and fat content. Sodium is high at 527mg per 100g, so they add up fast in large portions. Selenium comes in at 19.3mcg per 100g, covering roughly 35% of the daily value. Compared to plain chicken breast (120 cal per 100g), chicken tenders are double the calories due to the breading and frying. They are a popular fast food and restaurant item, but the macros reflect processed preparation rather than whole food chicken.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 piece (21g) | 50.4 | 3.1g | 3.1g | 2.9g | 0.4g |
| 100g | 240 | 14.6g | 14.9g | 13.6g | 1.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 240 | 12% |
| Protein | 14.6g | 29% |
| Total Fat | 13.6g | 17% |
| Saturated Fat | 2.4g | 12% |
| Trans Fat | 0.1g | |
| Total Carbohydrates | 14.9g | 5% |
| Dietary Fiber | 1.7g | 6% |
| Sugars | 0.6g | 1% |
| Sodium | 527mg | 23% |
| Cholesterol | 36mg | 12% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.4g | 1% |
| Trans Fat | 0.1g | 0% |
| Cholesterol | 36mg | 12% |
| Calcium | 39mg | 3% |
| Iron | 0.8mg | 4% |
| Potassium | 281mg | 6% |
| Vitamin A | 7mcg | 1% |
| Vitamin C | 0.5mg | 1% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B6 | 0.3mg | 18% |
| Vitamin B12 | 0.2mcg | 8% |
| Magnesium | 29mg | 7% |
| Phosphorus | 200mg | 16% |
| Zinc | 0.6mg | 5% |
| Selenium | 19.3mcg | 35% |
| Folate | 33mcg | 8% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 5.9mg | 37% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Chicken Tenders
Chicken tenders still deliver meaningful protein at 14.6g per 100g, which supports muscle maintenance and satiety. The niacin (vitamin B3) content is solid at 5.9mg per 100g, supporting energy metabolism and helping convert macronutrients into usable fuel. Niacin is especially important for anyone training frequently since it plays a role in cellular energy production.
Selenium at 19.3mcg per 100g provides antioxidant support and aids thyroid function. Combined with vitamin B6 (0.3mg per 100g), chicken tenders support protein metabolism and immune function, even in a processed form.
For practical use, chicken tenders are a convenient high-protein option when eating out, and they are easy to track in calorie apps. On a bulk, a larger portion can help hit calorie and protein targets together. The key is pairing them with lower-calorie sides rather than fries to keep the overall meal in check.
Homemade versions using air fryers and whole grain breadcrumbs can significantly reduce fat content while maintaining the protein and keeping the meal more nutrient-dense than deep-fried restaurant versions.
Dietary Considerations
Chicken tenders are not suitable for vegetarians, vegans, or those with gluten or wheat allergies due to the flour-based breading. They are not keto-friendly with 14.9g of carbs per 100g. For weight loss, they are calorie-dense at 240 cal per 100g and the high sodium content (527mg per 100g) can cause water retention. Air-fried homemade chicken tenders can cut fat significantly. They are dairy-free in most traditional preparations, though some recipes include milk in the coating batter.
Daily Intake (100g)
100g of chicken tenders provides 12% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in chicken tenders?
Chicken tenders have 240 calories per 100g. One tender piece (21g) contains about 50 calories. A typical order of 5 pieces (around 100g) is approximately 240 calories.
Is chicken tenders good for weight loss?
Chicken tenders are not ideal for weight loss due to their calorie density (240 cal per 100g) from the breading and frying. However, they do provide 14.6g of protein per 100g which helps with satiety. Air-fried or baked versions are much lower in fat and calories and are a better option on a cut.
How much protein in chicken tenders?
Chicken tenders have 14.6g of protein per 100g. A single piece (21g) provides about 3.1g of protein. For comparison, plain chicken breast has 22.5g of protein per 100g with significantly fewer calories.
Are chicken tenders high in sodium?
Yes. Chicken tenders contain 527mg of sodium per 100g. A typical 5-piece serving at 100g delivers over 500mg of sodium, about 22% of the daily recommended limit of 2,300mg.
Are air-fried chicken tenders healthier?
Yes. Air-frying chicken tenders uses little to no oil, which significantly reduces fat content and overall calories. You still get the protein from the chicken and the satisfying crunch from the coating, but with roughly 30 to 50% fewer calories than deep-fried versions.
Are chicken tenders keto-friendly?
No. Traditional chicken tenders have 14.9g of carbs per 100g from the wheat flour breading. For a keto version, use almond flour or crushed pork rinds as the coating instead of regular breadcrumbs.
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