1 serving of chicken tenders (4 pieces) contains approximately 500 calories. Chicken tenders are a popular fast food item that are usually deep-fried and served with dipping sauces. But what is the nutritional value of chicken tenders and how can they be cooked in a healthier way?
A serving of chicken tenders also contains around 28 grams of protein and 26 grams of carbohydrates. They are a good source of nutrients like iron and vitamin E. However, they are also high in fat and sodium, with about 23 grams of fat and 1230 milligrams of sodium per serving.
In this article, we'll explore some tips for making chicken tenders healthier and how to incorporate them into a balanced diet.
Calories in Chicken Tenders
As mentioned earlier, one serving of chicken tenders contains about 500 calories.
Nutritional Value
Chicken tenders are a good source of protein, with around 28 grams per serving. They also contain important nutrients like iron and vitamin E. However, they are high in fat and sodium. One serving contains about 23 grams of fat and 1230 milligrams of sodium.
Serving Size
A serving of chicken tenders is typically 4 pieces.
Ingredients
The ingredients in chicken tenders can vary depending on the restaurant or brand. Typically, they are made with chicken breast, breading, and spices. Some may also contain preservatives or artificial flavors.
Cooking Methods
Chicken tenders are usually deep-fried, which can add a lot of calories and fat. However, there are healthier cooking methods like baking or air-frying. To bake chicken tenders, preheat the oven to 400°F, and place the tenders on a baking sheet. Bake for 15-20 minutes, flipping halfway through. To air-fry chicken tenders, preheat the air fryer to 400°F, and place the tenders in the basket. Cook for 10-12 minutes, shaking halfway through.
Serving Suggestions
Chicken tenders can be served in a variety of ways. They are often served with dipping sauces like ranch, barbecue, or honey mustard. For a healthier option, try serving them with a side salad or roasted vegetables.
Health Risks
Eating chicken tenders in moderation as part of a balanced diet is generally considered safe. However, regularly consuming foods high in fat and sodium can increase your risk for health problems like high blood pressure, heart disease, and obesity.
Alternatives
If you're looking for a healthier alternative to chicken tenders, try grilled chicken breast or fish. These options are lower in fat and calories and higher in protein.
Low-Calorie Versions
If you still want to enjoy chicken tenders but with fewer calories, try making them at home using lean chicken breast and a healthier breading option like whole wheat breadcrumbs or almond flour.
Warnings
Some chicken tenders may contain allergens like wheat or soy. Always check the ingredient list if you have a food allergy.
Eating chicken tenders in moderation as part of a balanced diet is generally considered safe.
FAQs about a serving of Chicken Tenders (4)
1. What is the calorie count for one serving of Chicken Tenders?
One serving of Chicken Tenders, which consists of four pieces, contains 500 calories.
2. What are the nutritional values of Chicken Tenders?
A serving of Chicken Tenders provides 24 grams of protein, 28 grams of fat, 41 grams of carbohydrates, and 2 grams of fiber.
3. Are Chicken Tenders healthy?
While Chicken Tenders can be a part of a healthy diet, they should be consumed in moderation due to their high calorie and fat content. Grilled or baked chicken tenders are a healthier option to fried ones.
4. What are some serving suggestions for Chicken Tenders?
Chicken Tenders can be served as a main dish with veggies or as a snack with dipping sauces. They are also great in wraps or salads.
5. Are Chicken Tenders safe for people with allergies?
Chicken Tenders can be made with flour, breadcrumbs, or other ingredients that may trigger allergies. It's important to check with the restaurant or manufacturer to ensure the dish is safe for consumption.