Decoding the Realgood Difference
Realgood Foods has built its brand on offering "better-for-you" versions of classic comfort foods, and its lightly breaded chicken tenders are a prime example. The key to their nutritional claims lies in their unique ingredients. Unlike most frozen chicken tenders that rely on wheat flour, Realgood uses a blend of chickpea flour and whey protein concentrate for its breading. This ingredient swap is the primary reason for the lower carb and higher protein count, making them attractive to those following keto or gluten-free diets. By focusing on real-food ingredients like chicken breast and eggs, Realgood aims to deliver on taste while avoiding the refined flours and added sugars found in many processed alternatives.
A Deeper Dive into the Nutritional Profile
While Realgood tenders are often touted as a healthy choice, a closer look at their nutritional breakdown reveals a more nuanced picture. Different retailers and product versions may have slightly varying numbers, but the core macronutrient profile remains consistent.
Here is a typical nutritional breakdown for a serving (4 oz or 112g) of Realgood Lightly Breaded Chicken Strips:
- Calories: Approximately 130-170 calories
- Protein: Around 23g, a substantial amount for a single serving
- Net Carbs: 3-4g, significantly lower than conventional tenders
- Total Fat: 2-6g, depending on the specific product version and cooking method
- Sodium: Ranging from 310mg to 390mg, which is a considerable amount, representing 13-17% of the daily value
It's important to remember that these values are for a single serving. It's easy to eat more than one serving, which would increase the intake of calories, fat, and especially sodium. The high sodium content is a key factor to consider, as it approaches the upper end of daily intake recommendations, particularly for individuals with high blood pressure concerns.
Comparison: Realgood vs. Traditional Tenders
To truly understand the health implications of Realgood chicken tenders, it is essential to compare them to their traditional, fast-food, or heavy-breaded frozen counterparts. The differences, particularly in macronutrient content, are stark.
| Nutritional Aspect | Realgood Lightly Breaded Chicken Tenders | Traditional Frozen Chicken Tenders | Difference |
|---|---|---|---|
| Carbohydrates | Low (3-4g net carbs per serving) | High (can exceed 20-30g carbs per serving) | Significant reduction |
| Protein | High (~23g per serving) | Variable, often lower relative to calories | Substantially more protein |
| Breading | Grain-free (chickpea flour, whey protein) | Grain-based (wheat flour) | Gluten-free, fewer refined carbs |
| Processing | Classified as moderately processed | Often highly processed | Less processed than many competitors |
| Fat Content | Moderate (2-6g per serving) | Higher, especially saturated and trans fats | Typically lower total and saturated fat |
| Sodium | Moderately High (310-390mg) | High (often >400mg per serving) | Can be lower, but still high |
Potential Caveats: Processing and Additives
While Realgood tenders are a definite improvement over many traditional options, it's important to consider their status as a processed food. The Environmental Working Group (EWG) classifies Realgood products as moderately processed. Additionally, EWG reports that the chicken used may come from birds treated with antibiotics, a common practice in conventional poultry farming that raises concerns about antibiotic resistance. While the company states they use “real, simple ingredients,” the inclusion of items like whey protein concentrate and different cooking oils indicates a certain level of processing to achieve the desired texture and flavor profile. This moderate processing is not inherently bad but is a factor for those aiming for a whole-foods-only diet. For more information on defining a healthy diet, the National Institutes of Health (NIH) offers valuable resources.
Incorporating Realgood Tenders into a Healthy Diet
Realgood chicken tenders can be a strategic component of a balanced diet when consumed in moderation. Their high protein content makes them a satisfying addition to meals, helping to promote satiety and support muscle health.
Here are some tips for building a balanced meal around Realgood tenders:
- Pair with fiber: Serve alongside a large, fresh green salad or roasted vegetables to increase your fiber intake and add essential vitamins and minerals.
- Watch the sauces: Many popular dipping sauces are high in sugar and sodium. Opt for a low-sugar alternative or create your own healthy sauce using ingredients like Greek yogurt and herbs.
- Mind the portion: Stick to the recommended serving size to keep calorie and sodium intake in check. This is particularly important for managing weight or monitoring blood pressure.
- Air fryer advantage: Preparing them in an air fryer instead of a conventional oven can sometimes reduce overall fat content and result in a crispier texture without the need for added oil.
Conclusion
So, are Realgood chicken tenders healthy? The answer is a qualified yes, particularly when viewed as a healthier alternative to most heavily breaded frozen or fast-food chicken options. They offer a significant advantage with their low-carb, high-protein, and gluten-free profile, making them a suitable choice for those on keto or looking to reduce refined carb intake. However, like any processed convenience food, they should be consumed in moderation due to the moderate processing and sodium levels. By pairing them with fresh, whole-food sides and being mindful of portion sizes, you can effectively integrate Realgood chicken tenders into a healthy, balanced eating plan.
