Air fried chicken tenders

Dinner

Item Rating: 66/100

1 serving (100 grams) contains 200 calories, 20.0 grams of protein, 8.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		500
% Daily Value*
Total Fat		20 g	25%
	Saturated Fat	5 g	25%
	Polyunsaturated Fat	0 g
Cholesterol		125 mg	41%
Sodium		1000 mg	43%
Total Carbohydrates		25 g	9%
	Dietary Fiber	0 g	0%
	Sugars	2.5 g
protein		50 g	100%
Vitamin D		0 mcg	0%
Calcium		37.5 mg	2%
Iron		2.5 mg	13%
Potassium		625 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🥩 High protein

Source of Calories

Fat: 180 cal (37.5%)

Protein: 200 cal (41.7%)

Carbs: 100 cal (20.8%)

About Air fried chicken tenders

Air fried chicken tenders are a modern twist on a classic snack or meal, originating from Western cuisine. By using an air fryer, these tenders achieve a crispy texture with significantly less oil than traditional frying methods. They are typically made with chicken breast, which is a lean protein source, coated in breadcrumbs or panko, and lightly seasoned. A serving of air fried chicken tenders (approximately 3-4 pieces or 4 oz) provides about 180-250 calories, 25-30g of protein, and 3-5g of fat, depending on the recipe. They also contain essential nutrients like B vitamins (especially niacin and B6), selenium, and phosphorus, making them a nutritious option for quick meals.

Health Benefits

• High-quality protein for muscle maintenance and repair with approximately 25-30g of lean protein per serving.
• Rich in vitamin B6, which supports brain health and aids in energy metabolism.
• Provides selenium, a powerful antioxidant that helps protect cells from oxidative stress and supports immune function.

Dietary Considerations

Allergens: Contains wheat (from breadcrumbs), eggs (if used in coating)

Suitable for: High-protein diets, low-fat diets, weight management plans

Not suitable for: Gluten-free diets (unless gluten-free breadcrumbs are used), egg-free diets (if egg is included in coating)

Selection and Storage

Store leftover air fried chicken tenders in an airtight container in the refrigerator for up to 3-4 days. Reheat in the air fryer at 350°F for 3-4 minutes to restore crispiness.

Common Questions About Air fried chicken tenders Nutrition

Are air fried chicken tenders high in protein?

Yes, air fried chicken tenders are a good source of protein. A 3.5-ounce (100-gram) serving typically provides around 20-24 grams of protein, depending on the type of chicken used and the breading. This makes them a great option for those looking to increase their protein intake.

Can I eat air fried chicken tenders on a keto diet?

Air fried chicken tenders can be keto-friendly if prepared without traditional breading, which often contains high-carb flour or breadcrumbs. Use almond flour or pork rind crumbs as a low-carb alternative to make them suitable for a keto diet.

Are air fried chicken tenders healthy?

Air fried chicken tenders can be a healthier option compared to deep-fried versions since they use significantly less oil, reducing fat and calorie content. However, the nutritional quality depends on the breading and portion size. Opt for whole-grain or low-carb coatings to enhance their nutritional value.

What is a recommended serving size for air fried chicken tenders?

A typical serving size for air fried chicken tenders is about 3-4 tenders (approximately 4-6 ounces or 120-170 grams). This portion provides 200-300 calories, depending on the preparation ingredients, and is enough for a protein-rich meal.

How do air fried chicken tenders compare to traditional fried chicken tenders?

Air fried chicken tenders typically have 30-70% fewer calories and less fat compared to traditional deep-fried options since air frying requires little to no oil. They also tend to retain a similar crispy texture, making them a lower-calorie alternative without sacrificing taste or texture.

Data Sources & Scientific References