Baked chicken tenders

Dinner

Item Rating: 70/100

1 serving (100 grams) contains 165 calories, 28.0 grams of protein, 3.6 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		412.5
% Daily Value*
Total Fat		9 g	11%
	Saturated Fat	2.5 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		175 mg	58%
Sodium		750 mg	32%
Total Carbohydrates		12.5 g	4%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		70 g	140%
Vitamin D		0 mcg	0%
Calcium		37.5 mg	2%
Iron		2.2 mg	12%
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: 81 cal (19.7%)

Protein: 280 cal (68.1%)

Carbs: 50 cal (12.2%)

About Baked chicken tenders

Baked chicken tenders are a widely popular dish originating from American cuisine, known for their crispy texture and tender meat without the added oils of frying. This preparation involves coating chicken strips in breadcrumbs and spices before baking, making them lighter and healthier compared to fried versions. Chicken is a rich source of high-quality protein, essential for muscle growth and repair, while baking preserves essential nutrients like B vitamins (especially B6 and B12). Low in saturated fat, baked chicken tenders can be part of various balanced diet plans focused on heart health or weight management.

Health Benefits

• High protein content (approximately 21 grams per 3-ounce serving) supports muscle development and repair.
• Rich in Vitamin B6, which plays a critical role in energy metabolism and brain function.
• Contains phosphorus (16% of daily value per serving), which supports healthy bones and teeth.

Dietary Considerations

Allergens: Contains gluten (in breadcrumbs), egg (if used in coating)

Suitable for: High-protein diets, low-carb diets

Not suitable for: Gluten-free diets (if breadcrumbs contain gluten), vegan diets

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 375°F for best texture.

Common Questions About Baked chicken tenders Nutrition

Are baked chicken tenders high in protein?

Yes, baked chicken tenders are a great source of protein. A 3-ounce serving typically provides about 26 grams of protein, making it an excellent choice for muscle repair and overall nutrition, while being lower in fat due to the baking method.

Can I eat baked chicken tenders on a keto diet?

Yes, baked chicken tenders can be keto-friendly if prepared without breading or coated with a low-carb option like almond flour or crushed pork rinds. Traditional breaded tenders, however, may contain too many carbohydrates for a strict keto diet.

Are there any health benefits or concerns with baked chicken tenders?

Baked chicken tenders are a lean source of protein and can support muscle growth while being lower in fat compared to fried alternatives. However, keep an eye on the sodium content, especially in pre-seasoned or store-bought varieties, as they can be high in salt.

What is the recommended portion size for baked chicken tenders?

A standard serving of baked chicken tenders is about 3-4 ounces, or 2-3 medium-sized tenders, depending on thickness. This portion typically contains approximately 140-180 calories, making it a balanced choice for a meal or snack.

How do baked chicken tenders compare to fried chicken tenders?

Baked chicken tenders are generally healthier than fried versions as they are lower in fat and calories. For example, a baked tender may have around 50 fewer calories and 4-6 fewer grams of fat per serving compared to its fried counterpart, making it a better option for those watching their fat intake.

Data Sources & Scientific References