Chicken tender sub

Lunch

Item Rating: 63/100

1 serving (250 grams) contains 600 calories, 35.0 grams of protein, 25.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		566.0
% Daily Value*
Total Fat		23.6 g	30%
	Saturated Fat	7.5 g	37%
	Polyunsaturated Fat	0 g
Cholesterol		70.8 mg	23%
Sodium		1132.1 mg	49%
Total Carbohydrates		47.2 g	17%
	Dietary Fiber	2.8 g	10%
	Sugars	4.7 g
protein		33.0 g	66%
Vitamin D		0 mcg	0%
Calcium		141.5 mg	10%
Iron		2.8 mg	15%
Potassium		377.4 mg	8%

* 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

⚠️ Contains trans fat

Source of Calories

Fat: 212 cal (39.8%)

Protein: 132 cal (24.8%)

Carbs: 188 cal (35.4%)

About Chicken tender sub

The Chicken Tender Sub is a popular sandwich commonly found in American cuisine, featuring breaded and fried chicken tenders served inside a sub roll, usually garnished with lettuce, tomato, and condiments such as mayonnaise or honey mustard. This meal is rich in protein due to the chicken, but it also contains higher levels of fat and carbohydrates depending on the method of preparation and added toppings. While it provides essential nutrients like niacin (vitamin B3) from the chicken, its nutritional profile can vary widely based on portion size and added ingredients, such as cheese or sauces.

Health Benefits

• Rich in high-quality protein from chicken, which supports muscle growth and maintenance.
• Contains niacin (vitamin B3) from chicken, important for energy metabolism and skin health.
• Provides phosphorus from chicken, which contributes to bone health and energy production.

Dietary Considerations

Allergens: Contains wheat (gluten), egg, dairy (if cheese or mayonnaise is included), soy (in some bread or sauces)

Suitable for: High-protein diet, non-vegetarian diet

Not suitable for: Vegetarian diet, vegan diet, gluten-free diet (unless gluten-free bread is used), low-fat diet

Selection and Storage

Store leftovers in an airtight container in the refrigerator and consume within 3 days. Reheat chicken tenders in the oven or air fryer to maintain crispiness.

Common Questions About Chicken tender sub Nutrition

How many calories and how much protein is in a Chicken Tender Sub?

The calorie and protein content of a Chicken Tender Sub varies based on the ingredients and size. On average, a 6-inch Chicken Tender Sub contains around 550-700 calories and provides approximately 30-40 grams of protein. Be aware that adding sauces or extra cheese can significantly increase the calorie count.

Can I eat a Chicken Tender Sub on a keto or low-carb diet?

A traditional Chicken Tender Sub is not suitable for a keto or low-carb diet because breaded chicken tenders and the sandwich roll are high in carbohydrates. However, you can make it keto-friendly by skipping the bread, opting for grilled chicken instead of breaded, and incorporating low-carb toppings like lettuce and cheese.

Is a Chicken Tender Sub healthy, and are there any concerns?

A Chicken Tender Sub can provide substantial protein and certain vitamins depending on the toppings, but it is often high in saturated fat, sodium, and calories, especially with breaded tenders and added sauces. Consuming it in moderation is recommended, especially if you are monitoring sodium or fat intake.

What is the recommended portion size for a Chicken Tender Sub?

A 6-inch Chicken Tender Sub is typically considered a single serving, making it a reasonable portion for one meal. If you're looking to reduce calorie or sodium intake, you might opt for half the serving or pair it with a side salad to create a more balanced meal.

How does a Chicken Tender Sub compare to other chicken sandwiches?

Chicken Tender Subs are typically higher in calories and fat compared to sandwiches made with grilled chicken, due to the breaded and fried tenders. Grilled chicken sandwiches are a leaner option, while the sub is better suited for those seeking a more indulgent, flavorful meal. Choosing whole-grain bread and fresh toppings can make the sub slightly healthier.

Data Sources & Scientific References