Air frying chicken tenders is a great way to enjoy the crispy, juicy taste of fried chicken without all the extra calories from deep frying. When cooking chicken tenders in an air fryer, the number of calories per serving will depend on a few factors.
Calories in Chicken Tenders
The main factors that determine the calorie content of air fried chicken tenders are:
- Size of the tenders – Larger tenders will have more calories than smaller ones
- Breading – Breaded tenders will be higher in calories than unbreaded
- Oil – Brushing tenders with oil adds some calories
- Cooking method – Air frying results in less added calories than deep frying
Most raw chicken tenderloins with no breading contain around 100 calories per 100g. Here is a rough estimate for the calories in different sizes of air fried chicken tenders:
| Size | Calories (average) |
|---|---|
| Small (1.5 oz each) | 90-110 |
| Medium (2.5 oz each) | 120-150 |
| Large (4 oz each) | 160-200 |
As you can see, larger tenders that weigh more will have a higher calorie count. Breading or coating the tenders will also increase the calories by 50-100 per tender depending on thickness.
Calories in 3 Air Fried Tenders
For 3 average sized chicken tenders that are lightly breaded and air fried, you can expect the following calorie counts:
- 3 small tenders (1.5 oz each) = 270-330 calories
- 3 medium tenders (2.5 oz each) = 360-450 calories
- 3 large tenders (4 oz each) = 480-600 calories
If using an oil spray or brushing oil on the tenders before air frying, add approximately 50 extra calories to those estimates. If the tenders are coated in a thicker breading, add 50-100 calories more.
Tips for Lower Calorie Air Fried Tenders
Here are some tips to reduce the calories when cooking chicken tenders in an air fryer:
- Use smaller tender pieces – The smaller the tender, the fewer calories
- Avoid breading – Opt for unbreaded tenders
- Limit oil – Spray lightly or brush sparingly with oil before air frying
- Choose leaner cuts – Breast tenderloins have fewer calories than tenderloins with skin
- Use lower calorie breading – Try panko breadcrumbs or cornstarch instead of heavy batter
- Portion control – Stick to 1-2 tenders per serving
Conclusion
Air fried chicken tenders can make for a healthier alternative to their deep fried counterparts. For 3 average sized chicken tenders cooked in an air fryer, you can expect a calorie range of about 270-600 calories depending on size, breading and oil. Opting for smaller unbreaded tenders with minimal oil will provide the lowest calorie option.