Fried chicken tenders have become a staple in many fast-food restaurants and households around the world. However, they are also notoriously high in calories, which can be a concern for health-conscious individuals. But why are fried chicken tenders calories so high? To understand this, we need to take a closer look at the ingredients and cooking methods used to make them.
The Ingredients
Fried chicken tenders are typically made from a combination of chicken breast or thigh meat, breading, and a variety of seasonings. The chicken meat itself is relatively low in calories, with a 3-ounce serving of cooked chicken breast containing around 110 calories. However, the breading and seasonings used to make fried chicken tenders can add a significant amount of calories. Breaded and fried chicken tenders can contain up to 50% more calories than their unbreaded counterparts. This is because the breading is usually made from a mixture of flour, eggs, and breadcrumbs, which are high in carbohydrates and calories.
The Breading Process
The breading process used to make fried chicken tenders also plays a significant role in their high calorie count. The chicken is usually dredged in a mixture of flour, eggs, and breadcrumbs, which helps the breading adhere to the meat. However, this process can also add a significant amount of calories to the chicken. Deep-frying is a cooking method that involves submerging the breaded chicken in hot oil, which can add up to 200 calories per 3-ounce serving. This is because the oil used for frying is high in calories and can contribute to the overall calorie count of the chicken tenders.
| Ingredient | Calories per 3-ounce serving |
|---|---|
| Chicken breast | 110 |
| Breading (flour, eggs, breadcrumbs) | 150-200 |
| Fried chicken tenders (breaded and fried) | 350-400 |
Cooking Methods
The cooking method used to make fried chicken tenders can also contribute to their high calorie count. Deep-frying is a popular cooking method used to make fried chicken tenders, but it can add a significant amount of calories to the chicken. Air frying is a healthier alternative to deep-frying, which uses little to no oil to cook the chicken tenders. This can help reduce the calorie count of the chicken tenders by up to 70%.
Nutritional Content
Fried chicken tenders are not only high in calories, but they are also high in fat, sodium, and cholesterol. A 3-ounce serving of fried chicken tenders can contain up to 20 grams of fat, 400 milligrams of sodium, and 60 milligrams of cholesterol. This can be a concern for individuals who are trying to manage their weight or reduce their risk of chronic diseases such as heart disease and diabetes.
- Fried chicken tenders are high in calories, with a 3-ounce serving containing around 350-400 calories.
- They are also high in fat, sodium, and cholesterol, which can contribute to chronic diseases such as heart disease and diabetes.
- The breading and cooking method used to make fried chicken tenders can add a significant amount of calories to the chicken.
- Healthier alternatives such as baking or grilling can help reduce the calorie count of fried chicken tenders.
How can I reduce the calorie count of fried chicken tenders?
+To reduce the calorie count of fried chicken tenders, use a lighter breading and cooking method such as baking or grilling. You can also try air frying, which uses little to no oil to cook the chicken tenders.
Are there any healthier alternatives to fried chicken tenders?
+Yes, there are several healthier alternatives to fried chicken tenders. You can try baking or grilling chicken breast or thighs, which are lower in calories and fat. You can also try using healthier breading options such as whole wheat flour or panko breadcrumbs.
In conclusion, fried chicken tenders are high in calories due to the breading and cooking method used to make them. However, there are several ways to reduce the calorie count of fried chicken tenders, such as using a lighter breading and cooking method or trying healthier alternatives. By making a few simple changes to your cooking method and ingredients, you can enjoy a healthier and more nutritious version of fried chicken tenders.
