Chicken breast tenders, breaded

 Category: Poultry Products  Method: Uncooked

 Nutrition Highlights 

 Serving Size
 Calories

224

 Nutrient
% Daily Value*
  Total Fat 13 g
17 %
     MUFA 5.5 g   High
     PUFA 2.8 g   High
     Saturated Fat 2.8 g
14 %
  Cholesterol 35 mg
12 %
  Sodium 456 mg
20 %
  Protein 12 g
25 %
  Total Carbohydrate 13 g
5 %
     Dietary Fiber 0.9 g
3 %
     Total Sugars 0.3 g
  Water 45 g
  Minerals --
     Iron 0.9 mg
5 %
     Magnesium 20 mg
5 %
     Phosphorus 179 mg
14 %
     Copper 0.2 mg   High
19 %
     Manganese 0.2 mg
8 %
     Calcium 16 mg
1 %
     Potassium 182 mg
4 %
     Zinc 0.7 mg
6 %
     Selenium 21 mcg   High
38 %
  Vitamins --
     Vitamin C 0.7 mg
1 %
     Thiamin / B1 0.2 mg   High
15 %
     Riboflavin / B2 0.08 mg
6 %
     Folate / B9 10 mcg
3 %
     Vitamin B12 0.2 mcg
10 %
     Vitamin K 12 mcg   High
10 %
     Niacin / B3 4.9 mg   High
30 %
     Pantothenic acid / B5 0.7 mg   High
15 %
     Vitamin B6 0.03 mg
2 %
     Vitamin E 0.07 mg
0 %
     Vitamin D 0.2 mcg   High
1 %

*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
 Calorie Sources 
  Nutrient Calories kcal (%)
 Fat 121 (54.1%)
 Carbohydrate 51 (22.8%)
 Protein 50 (22.4%)
Total 224 (100%)

 Serving: 3 oz [85g]
 Composition 
  Nutrient Weight g (%)
 Water 45 (52.7%)
 Fat 13 (15.8%)
 Carbohydrate 13 (15.0%)
 Protein 12 (14.7%)
 Ash 1.5 (1.8%)
Total 85 (100%)

 Serving: 3 oz [85g]

 Benefits 

  • Chicken breast is a lean protein that is low in fat and calories. It provides essential amino acids that help build and repair muscle tissue

  • Chicken is a good source of niacin, selenium, vitamin B6 and vitamin B12 which support energy production and metabolism

  • The breading adds carbohydrates which provide energy. It also adds texture and flavor to the chicken

  • Breaded chicken tenders can be part of a balanced diet when consumed in moderation along with other nutritious foods

  • Uncooked chicken tenders provide flexibility to cook them in a variety of healthy ways such as baking, pan frying or grilling

 Risks 

  • High in sodium and fat due to breading. Breading adds calories, saturated fat and sodium

  • May contain preservatives and artificial flavors in breading. Check ingredients list

  • Deep frying increases fat and calorie content significantly compared to baking. Opt for baking method if possible

  • Portion size can easily exceed recommended amounts if eating multiple pieces at once. Limit to one serving

  • Breading provides little to no nutritional value. Remove breading or eat sparingly to reduce risks


 Additional Information 

Chicken breast tenders, breaded and uncooked, are a popular food item that is enjoyed by many. These tenders are made from chicken breast meat, which is known for its high protein content and low fat levels. However, the breading and cooking methods used can have both nutritional benefits and risks.

Let's start with the nutritional benefits of chicken breast tenders. The primary attribute of chicken breast tenders is their high protein content. Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and producing enzymes and hormones. Consuming an adequate amount of protein is particularly important for individuals who are physically active or looking to build muscle mass.

Chicken breast tenders also provide several important vitamins and minerals. They are a good source of B vitamins, including niacin, which is essential for energy production, and vitamin B6, which aids in brain development and function. Additionally, chicken breast tenders contain minerals such as selenium, phosphorus, and zinc, which are vital for various bodily functions, including immune support, bone health, and wound healing.

However, there are some risks associated with breaded chicken breast tenders. The breading typically used in their preparation often contains added ingredients like refined flour, salt, and various seasonings. This can increase the sodium and carbohydrate content of the tenders. Excessive sodium intake may contribute to high blood pressure, while excessive carbohydrate intake can lead to weight gain and blood sugar imbalances.

Moreover, the cooking method used for chicken breast tenders can also impact their nutritional profile. When deep-fried, the tenders absorb a significant amount of oil, which increases their calorie content and fat levels. Regular consumption of deep-fried foods can contribute to weight gain and increase the risk of heart disease.

To make chicken breast tenders a healthier option, consider baking or grilling them instead of deep-frying. This reduces the amount of added fat and calories while maintaining their delicious taste. Opting for whole-grain breading or homemade breaded coatings can also increase the fiber content and provide additional nutrients.

In conclusion, chicken breast tenders, breaded and uncooked, have several nutritional benefits and risks. The primary attribute of these tenders is their high protein content, which is beneficial for muscle growth and repair. They also provide essential vitamins and minerals. However, the breading and cooking methods used can increase the sodium, carbohydrate, and fat levels, which may pose risks to health. To make chicken breast tenders a healthier choice, consider alternative cooking methods and using whole-grain breading.



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