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Breaded Chicken Tenders, Cooked

Breaded Chicken Tenders, Cooked

EverydayCooked

Breaded chicken tenders are boneless, skinless chicken strips coated in seasoned flour or breadcrumbs and typically deep-fried, air-fried, or baked until crisp. The golden-brown exterior adds carbohydrates and fats compared to uncoated chicken, while the lean poultry base retains high protein content. Though popular as a convenient protein source, their calorie density and potential gluten content depend on breading thickness and cooking method.

Macro Impact

A 4 oz serving contains 271 calories, 16g protein, 17g carbs, and 15g fat.

Calorie Burn

How long would it take to burn off 271 calories?
Walking3.5 mph, moderate pace
1 hour 3 min
YogaModerate effort, gentle pace
46 min
SwimmingModerate effort, freestyle
35 min
Biking12-14 mph, moderate effort
28 min
StairsStair climbing, moderate pace
32 min
Running5 mph (12 min/mile)
23 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories271
% Daily Value*
Total Fat15g
20%
Saturated Fat3g
14%
Trans Fat0.1g
Polyunsaturated Fat7g
Monounsaturated Fat5g
Cholesterol41mg
14%
Sodium596mg
26%
Total Carbohydrate17g
6%
Dietary Fiber2g
7%
Total Sugars0.6g
Includes Added Sugars0g
0%
Protein16g
Vitamin D0.1mcg
1%
Calcium44mg
3%
Iron0.9mg
5%
Potassium318mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
17 / 275 g
6%
Fiber
2 / 28 g
7%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
15 / 78 g
20%
Monounsaturated
5 / 31 g
15%
Polyunsaturated
7 / 23 g
30%
Saturated
3 / 23 g
12%
Trans
0 g
Cholesterol
41 / 300 g
14%
Omega 3
0 / 5 g
9%
Omega 6
7 / 19 g
35%
Omega 9
4 g
Protein
Protein
16 / 80 g
21%
Amino Acids
Histidine
0 / 3 g
13%
Isoleucine
0 / 2 g
26%
Leucine
1 / 3 g
33%
Lysine
1 / 2 g
45%
Methionine
0 / 1 g
27%
Phenylalanine
1 / 2 g
27%
Threonine
0 / 1 g
39%
Tryptophan
0 / 0 g
53%
Valine
0 / 2 g
22%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
13%
Riboflavin, B2
0 / 1 mg
6%
Niacin, B3
7 / 15 mg
45%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
0 / 1 mg
29%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
8%
Folate
32 / 400 mcg
8%
Vitamin A
8 / 800 mcg
1%
Vitamin C
1 / 83 mg
1%
Vitamin D
0 / 15 mcg
1%
Vitamin E
3 / 15 mg
17%
Vitamin K
20 / 105 mcg
19%
Minerals
Calcium
44 / 1k mg
4%
Copper
0 / 1 mg
11%
Iron
1 / 13 mg
7%
Magnesium
33 / 370 mg
9%
Manganese
0 / 2 mg
17%
Phosphorous
226 / 700 mg
32%
Potassium
318 / 3k mg
11%
Selenium
22 / 55 mcg
40%
Sodium
596 / 2.3k mg
26%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
62 g
Caffeine
0 mg
Choline
52 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Chicken tenders, breaded, frozen, prepared. USDA Standard Reference, Legacy. Food ID 173346.
  2. 2.Fast foods, chicken tenders, breaded. Canadian Nutrient File. Food ID 6248.
  3. 3.Chicken tenders, breaded, frozen, prepared. Canadian Nutrient File. Food ID 502331.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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