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Chicken Tenders Macros: Complete Nutrition Guide

Quick Answer

Chicken tenders, typically made from the tenderloin of the chicken breast, offer a good source of protein. Per 100g serving, you can expect approximately 240 calories, 14.6g of protein, 14.9g of carbohydrates, and 13.6g of fat. They also provide essential nutrients like selenium, niacin, and vitamin B6.

Detailed Nutrition Facts

A detailed look at the nutrition facts for chicken tenders will help you make informed decisions about incorporating them into your diet. Keep in mind that the exact nutritional profile can vary based on preparation methods (baked vs. fried) and specific ingredients used in breading or marinades.

Macro Breakdown (per 100g, breaded, frozen, prepared)

• Calories: 240
• Protein: 14.6g
• Carbohydrates: 14.9g
• Fat: 13.6g

Micronutrients

Chicken tenders also contain several important micronutrients:

• Selenium: Important for antioxidant defense and thyroid function.
• Niacin (Vitamin B3): Supports energy metabolism.
• Vitamin B6: Vital for various bodily functions, including brain development and immune function.
• Phosphorus: Needed for bone health.
• Iron: Important for oxygen transport.

Serving Size Considerations

A typical serving size is often around 3-4 oz (85-113g), but it is crucial to check the specific product label for accurate serving sizes. Fast-food servings can be significantly larger, impacting the overall calorie and macro intake.

Comparison to Similar Foods

When comparing chicken tenders to other chicken products:

• Chicken Breast: Plain chicken breast is leaner, with a higher protein-to-fat ratio.
• Chicken Nuggets: Nuggets are often made from processed or chopped chicken and can have a different macro profile. They tend to be higher in fat and sodium.
• Chicken Strips: Chicken strips and nuggets are similar, with the main difference being the shape. Strips are often made from white breast meat.

Hero Nutrient: Chicken tenders are a good source of protein, essential for muscle repair and growth.

Health Benefits

Chicken tenders can be a part of a healthy diet, especially when prepared in a way that minimizes added fats and unhealthy ingredients.

Primary Benefits

• Muscle Building: The high protein content supports muscle growth and repair.
• Energy: Provides essential nutrients like B vitamins that aid in energy metabolism.
• Versatility: Can be incorporated into various meals.

Who Should Eat This Food

• Active Individuals: Those needing a protein-rich food to support their activity levels.
• People Looking to Increase Protein Intake: An easy way to add protein to meals.
• Those Mindful of Preparation Methods: Individuals who opt for baked or grilled versions.

When to Eat It

• Post-Workout: To aid in muscle recovery.
• As Part of a Balanced Meal: Combined with vegetables and complex carbohydrates.
• When a Quick Protein Source is Needed: A convenient option for a fast meal.

How to Track Macros

Tracking the macros of chicken tenders accurately is crucial for those following a specific diet or fitness plan.

Portion Measurement Tips

• Use a Food Scale: Weighing chicken tenders, especially after cooking, provides the most accurate measurements.
• Check Labels: Pre-packaged tenders have nutrition information per serving.

Using Macro Tracking Apps

• Enter Details Carefully: Input the specific brand and preparation method into your macro tracking app.
• Adjust for Added Ingredients: Account for any oils, sauces, or breading used.

Common Serving Sizes

• 1 Tender (approx. 30g): 81 calories, 5.8g protein, 5.2g carbs, 4.2g fat.
• 100g Serving: 240 calories, 14.6g protein, 14.9g carbs, 13.6g fat.
• 4 oz Serving (113g): Approximately 300 calories (values will vary based on preparation).

Meal Ideas & Preparation

Chicken tenders can be incorporated into various meals to suit different tastes and dietary needs.

Breakfast, Lunch, Dinner Ideas

• Breakfast: Cut up chicken tenders and add to a breakfast burrito with eggs and veggies.
• Lunch: Use sliced chicken tenders on top of a salad with mixed greens, tomatoes, and a light vinaigrette.
• Dinner: Serve baked chicken tenders with roasted vegetables like broccoli and sweet potatoes.

Meal Prep Tips

• Prepare in Advance: Cook a batch of chicken tenders and store them in the refrigerator for up to 4 days.
• Portion into Containers: Divide the chicken tenders into individual meal prep containers along with sides like rice, quinoa, or steamed vegetables.

Cooking Methods that Preserve Nutrients

• Baking: Coating chicken tenders in almond flour and baking preserves nutrients while reducing unhealthy fats.
• Grilling: Grilling chicken tenders is a great way to keep the protein high and the fat low.
• Air Frying: Offers a crispy texture similar to frying but with less oil.

For Weight Loss

Chicken tenders can be included in a weight loss diet when prepared and portioned thoughtfully.

Why It's Good for Weight Loss

• High Protein Content: Protein promotes satiety, helping to reduce overall calorie intake.
• Lower Calorie Options: Baked or grilled versions are lower in calories compared to fried.

Portion Recommendations

• Moderate Serving Size: Stick to a 3-4 oz serving to control calorie intake.
• Limit High-Calorie Additions: Avoid excessive amounts of sauces or heavy breading.

Pairing Suggestions

• Vegetables: Pair with non-starchy vegetables like spinach, broccoli, or asparagus to add fiber and nutrients.
• Complex Carbohydrates: Include a small portion of complex carbohydrates like quinoa or brown rice for sustained energy.

For Muscle Gain

Chicken tenders are a valuable addition to a muscle-building diet due to their high protein content.

Protein Content Benefits

• Muscle Repair: Protein is essential for repairing muscle tissue after exercise.
• Muscle Growth: Adequate protein intake supports the development of new muscle mass.

Pre/Post Workout Timing

• Post-Workout: Consume chicken tenders within 1-2 hours after a workout to maximize muscle recovery.
• Pre-Workout: A small serving before a workout can provide a sustained release of amino acids.

Bulking Meal Ideas

• Chicken Tender Bowl: Combine chicken tenders with brown rice, black beans, corn, and salsa.
• High-Protein Wrap: Use whole-wheat tortillas to make a wrap with chicken tenders, hummus, and mixed vegetables.

Comparisons

Comparing chicken tenders to similar foods helps in making better dietary choices.

vs. Similar Foods

• Chicken Breast: Higher protein, lower fat, making it a leaner option.
• Chicken Nuggets: Often higher in fat and sodium due to processing.
• Plant-Based Nuggets/Tenders: Can be lower in cholesterol but may have similar saturated fat content.

Best Alternatives

• Baked Chicken Breast: A very lean source of protein.
• Grilled Fish: Provides protein and healthy omega-3 fatty acids.
• Legumes: Plant-based protein source with added fiber.

When to Choose Each

• Choose Chicken Tenders: When you need a quick and convenient protein source.
• Choose Chicken Breast: When prioritizing a low-fat, high-protein option.
• Choose Plant-Based Alternatives: When looking for vegetarian or vegan options.

FAQs

Are chicken tenders white meat?

Yes, chicken tenders are considered white meat, as they come from the tenderloin located under the chicken breast.

How many calories are in a typical chicken tender?

A typical chicken tender (approx. 30g) contains around 81 calories. This can vary depending on the preparation method and ingredients.

Can I make chicken tenders healthier?

Yes, baking, grilling, or air frying chicken tenders instead of frying can significantly reduce the fat content.

What is the best way to store cooked chicken tenders?

Cooked chicken tenders should be stored in an airtight container in the refrigerator for up to 3-4 days.

Can I freeze chicken tenders?

Yes, you can freeze cooked chicken tenders. Allow them to cool completely, then arrange them in a single layer on a baking sheet and freeze. Once frozen, transfer them to an airtight container or freezer bag.

What are some healthy dipping sauces for chicken tenders?

Healthy dipping sauce options include plain Greek yogurt, honey mustard (in moderation), or homemade sauces with fresh herbs and spices.

How does breading affect the macros of chicken tenders?

Breading adds carbohydrates and fats to chicken tenders, increasing their overall calorie count. Opting for lighter breading options like almond flour or panko breadcrumbs can help reduce the impact.

Track Chicken Tenders easily with JustMacrosFit - your free macro tracking app.