How much protein is in a chicken tender?

How much protein is in a chicken tender?


Chicken tenders are a popular and delicious food choice for many people. They are often enjoyed as a snack or as part of a meal. But have you ever wondered how much protein is in a chicken tender? In this article, we will dive deeper into this topic and explore the protein content of chicken tenders.

Protein Content in Chicken Tenders

Chicken tenders are a good source of protein, which is an essential macronutrient that plays a vital role in building and repairing tissues, supporting the immune system, and maintaining overall health. The protein content in chicken tenders can vary depending on factors such as the size of the tender and the cooking method used.

On average, a single chicken tender weighing approximately 28 grams (1 ounce) contains around 7 grams of protein. This means that if you consume a serving of chicken tenders that weighs around 100 grams (3.5 ounces), you would be getting approximately 25 grams of protein. However, it’s important to note that these values can vary slightly depending on the specific brand or preparation method.

Benefits of Protein in Chicken Tenders

Protein is an essential nutrient that provides numerous benefits to the body. When consumed as part of a balanced diet, the protein in chicken tenders can:

1. Support muscle growth and repair: Protein is crucial for building and repairing muscles. It provides the necessary amino acids that help in the synthesis of new muscle tissue and the repair of damaged muscle fibers.

2. Aid in weight management: Protein is known to promote satiety, helping you feel fuller for longer. Including protein-rich foods like chicken tenders in your diet can help control hunger and reduce overall calorie intake, potentially aiding in weight management.

3. Boost metabolism: Protein has a higher thermic effect compared to fats and carbohydrates, meaning that it requires more energy to digest and metabolize. This can slightly increase your metabolic rate, potentially contributing to weight management.

4. Support immune function: Protein plays a crucial role in the production of antibodies and immune cells, helping to strengthen the immune system and protect against infections and diseases.

Other Nutritional Considerations

While chicken tenders are a good source of protein, it’s important to consider the overall nutritional profile of this food. Chicken tenders are typically breaded and fried, which can significantly increase their calorie and fat content. Additionally, the breading may contain added sugars and unhealthy fats.

To make chicken tenders a healthier option, consider baking or grilling them instead of frying. This can help reduce the overall calorie and fat content while still providing a good amount of protein. It’s also important to balance your meal with other nutrient-rich foods such as vegetables, whole grains, and healthy fats.


Chicken tenders are a tasty and protein-rich food choice. With approximately 7 grams of protein per 28-gram chicken tender, they can contribute to your daily protein needs. However, it’s important to consider the cooking method and overall nutritional profile of chicken tenders to make them a healthier option. Incorporating chicken tenders into a balanced diet can provide various benefits, including supporting muscle growth, aiding in weight management, boosting metabolism, and supporting immune function.


– USDA FoodData Central:
– Healthline:
– MedicalNewsToday: