Chicken tenders with sauce

Dinner

Item Rating: 63/100

1 serving (150 grams) contains 300 calories, 20.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		473.2
% Daily Value*
Total Fat		23.7 g	30%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		78.9 mg	26%
Sodium		1261.8 mg	54%
Total Carbohydrates		31.5 g	11%
	Dietary Fiber	1.6 g	5%
	Sugars	7.9 g
protein		31.5 g	63%
Vitamin D		0 mcg	0%
Calcium		47.3 mg	3%
Iron		2.4 mg	13%
Potassium		394.3 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

Source of Calories

Fat: 213 cal (45.8%)

Protein: 126 cal (27.1%)

Carbs: 126 cal (27.1%)

About Chicken tenders with sauce

Chicken tenders with sauce are a popular dish originating from American fast food culture, commonly enjoyed as a snack or meal. Chicken tenders, typically made from lean cuts of chicken breast, are battered and fried or baked for a crispy texture. When paired with sauces like honey mustard, barbecue, or ranch, the dish is flavorful and appealing. Chicken is a rich source of lean protein, essential for muscle repair and growth, and provides selenium and B vitamins. Depending on preparation and sauce choice, the dish may also contain fats, sugar, and sodium, making moderation important for balanced nutrition.

Health Benefits

• High protein content supports muscle development and repair, with chicken offering approximately 26g of protein per 100g.
• Rich in B vitamins, particularly B6 and niacin, which aid energy metabolism and brain health.
• Contains selenium, which functions as an antioxidant and supports thyroid health.

Dietary Considerations

Allergens: Contains gluten (if breaded), egg (in breading or sauce), dairy (in certain sauces), soy (in processed coatings or sauces)

Suitable for: High-protein diets, low-carb diets (without breading or sugary sauces)

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets (unless breading is gf certified)

Selection and Storage

Store cooked chicken tenders in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly to an internal temperature of 165°F (74°C). If frozen, consume within 3 months.

Common Questions About Chicken tenders with sauce Nutrition

Are chicken tenders with sauce high in protein?

Yes, chicken tenders are high in protein, with a typical serving of 3 pieces providing around 20-25 grams of protein. However, the addition of sauce can vary the protein slightly depending on the type and quantity, but the base chicken remains a significant protein source.

Can I eat chicken tenders with sauce on a keto diet?

Chicken tenders can be keto-friendly if they are not breaded and the sauce is low in sugars or carbohydrates. Breaded tenders often contain significant carbs due to the coating, and many popular sauces (like barbecue or honey mustard) have added sugars, which may not align with a ketogenic diet.

Are chicken tenders with sauce healthy?

Chicken tenders can be a source of lean protein, but the healthiness depends on factors like preparation method and sauce choice. Fried tenders and sugary sauces can significantly increase fat, calories, and sodium, which might not be ideal for a balanced diet. Opting for baked or grilled tenders and low-sugar sauces makes them a healthier choice.

What is the recommended portion size for chicken tenders with sauce?

A standard portion size is around 3-4 chicken tenders, which equals approximately 150-200 grams. This serving typically provides about 250-300 calories without sauce. Adding sauce may contribute an extra 50-100 calories per 2 tablespoons depending on its ingredients.

How do chicken tenders with sauce compare to chicken nuggets?

Chicken tenders are often made from whole cuts of chicken breast, making them a leaner and higher-protein option compared to chicken nuggets, which are usually made from processed chicken. Nuggets also tend to contain more fillers and breading, increasing carbohydrate and fat content compared to tenders.

Data Sources & Scientific References