Quick Answer
The number of carbs in 3 piece hand breaded chicken tenders can vary depending on the recipe and brand. However, on average, 3 pieces of hand breaded chicken tenders contain about 30-45 grams of carbs.
Calculating Carbs in Chicken Tenders
To determine the carb count in chicken tenders, we need to look at the ingredients that go into making them. Here are the main factors that contribute to the carb content:
Breading
The breading is one of the biggest sources of carbs in chicken tenders. Breadcrumbs are typically made from refined grains like white flour or crackers. Three large chicken tenders can easily have 15-30 grams of carbs just from the breading alone.
Batter
Some chicken tender recipes call for dipping the chicken in an egg or milk-based batter before breading. The batter helps the breading stick and adds extra crispiness when fried. But it also adds a few more carbs, usually around 5-10g per serving.
Seasonings
Any seasonings mixed into the breading will also impact the carb count. Things like salt, black pepper, paprika, garlic powder, etc contain minimal carbs. But seasoned salt blends or batter mixes can have a few grams of added sugars.
Frying Oil
The oil used to fry chicken tenders is 100% fat and does not contain carbs. So frying alone does not add any carbs. However, the amount of oil absorbed can impact the calorie content.
Cooking Method
Fried chicken tenders develop a crispy coating and absorb some oil. The same tenders baked in the oven will have fewer calories and less fat but a similar amount of carbs from the breading.
Nutrition Details for Chicken Tenders
Here is the full nutrition breakdown for a typical serving of 3 fried chicken tenders (about 84g or 3oz):
| Nutrient | Amount |
|---|---|
| Calories | 230 |
| Fat | 12g |
| Carbs | 15g |
| Fiber | 1g |
| Sugar | 1g |
| Protein | 14g |
As you can see, a serving of 3 chicken tenders contains about 15g net carbs. This will make up around 5% of a 2000 calorie diet. The majority of calories actually comes from fat due to the oil used in frying.
Ways to Reduce Carbs in Chicken Tenders
Here are some easy ways to cut down on the carbs if you are limiting your intake:
– Use lighter breading like panko crumbs instead of flour-based breadcrumbs
– Skip the batter and just bread with seasoned crumbs
– Bake instead of frying to reduce oil and fat absorption
– Make your own low-carb breading with almond flour or coconut flour
– Coat tenders in just egg and spices without breading
– Serve with lower carb dipping sauces like ranch instead of honey mustard
Comparing Different Brands and Restaurants
The exact carb count can vary greatly depending on where you get your chicken tenders or what brand you buy from the grocery store. Here is a comparison of some popular options:
Grocery Store Brands
| Brand | Serving Size | Total Carbs |
|---|---|---|
| Tyson | 3 tenders (85g) | 13g |
| Perdue | 3 tenders (84g) | 15g |
| Foster Farms | 3 tenders (80g) | 18g |
As you can see, store-bought frozen tenders range from about 13-18g net carbs per serving. Check the nutrition labels and ingredient lists closely.
Popular Restaurants
| Restaurant | Serving Size | Total Carbs |
|---|---|---|
| KFC | 3 Extra Crispy Tenders | 15g |
| Chick-fil-A | 3 Chick-n-Strips | 30g |
| McDonald’s | 4 Chicken McNuggets | 15g |
Restaurant chicken tenders can be surprisingly high in carbs. Chick-fil-A’s special seasoning adds a lot of carbs. KFC and McDonald’s tend to be lower carb options for fast food.
Low Carb Swaps
To lower the carbs at restaurants, order grilled chicken tenders or nuggets whenever possible. Stay away from specialty sauces and stick to lighter options like ranch, barbecue sauce, or buffalo sauce.
Some keto-friendly dips are blue cheese, mustard, horseradish, and hot sauce – all carb-free options.
Health Impact of Fried Chicken Tenders
Chicken tenders are considered an unhealthy processed food when fried. Here are some downsides to watch out for:
High in Calories and Fat
The combination of a fried coating and skin makes chicken tenders high in fat and calories, even if the carb content is moderate. Just 3 small tenders can contain over 200 calories and 12g of fat. Consuming these frequently can lead to weight gain.
Refined Carbs
The white flour breading provides carbs that digest quickly and spike blood sugar. Refined carbs provide empty calories without nutrients. A heavy breaded coating also increases the glycemic load of the meal.
Inflammatory Oils
Fast food chicken tenders are usually fried in inflammatory vegetable oils like soybean, corn, cottonseed, or canola oil. These oils are high in omega-6 fatty acids that can trigger inflammation.
Acrylamide Formation
Frying starchy coatings at high heat forms compounds called acrylamides that are considered carcinogenic. Air frying partially reduces this risk but does not eliminate it.
Low Protein
With up to half the weight coming from the coating, chicken tenders actually provide less protein compared to an equal portion of grilled chicken breast. The lean protein is what makes chicken a healthy meat.
High Sodium
Most brands add a lot of sodium to the breading for flavor. This adds up quickly when consuming multiple tenders, putting strain on your heart and circulatory system.
Healthier Alternatives to Chicken Tenders
Here are some ways to get the crunchy, juicy texture of chicken tenders in a more nutritious way:
– Baked chicken nuggets coated in whole wheat panko crumbs and baked
– Chicken breasts cut into strips and air-fried or baked with light seasoning
– Grilled chicken strips seasoned with cajun seasoning or spices
– Baked chicken fries made from sliced chicken breast
– Coating chicken in egg and low-carb almond flour or coconut flour
– Try shrimp, fish, or tofu as lower-fat protein alternatives
– Use Greek yogurt or avocado-based dips instead of condiments
Focus on getting protein from lean sources like chicken or fish, healthy fats from foods like avocado, olive oil, and nuts, and nutrient-dense carbs from veggies, fruits, and legumes.
This provides longer-lasting energy compared to fried chicken tenders running on empty carbs and fat. Be mindful of portion sizes as well.
Conclusion
In summary, 3 hand breaded chicken tenders contain an average of 30-45g net carbs depending on the recipe. The coating accounts for the majority of carbs, along with any batter used. Breading with refined flour, frying, and dipping sauces all increase the carb content compared to plain grilled chicken. Check labels closely and opt for lower carb swaps or alternatives to reduce the glycemic impact while still enjoying the crispy, juicy texture you crave. Focus on the quality of your proteins, fats, and carbs for better health.