How many calories and protein are in 5 chicken strips?

December 3, 2025 •

3 min read

The number of calories in a serving of five chicken strips can vary significantly, with some fast-food options exceeding 700 calories. Knowing the calories and protein in 5 chicken strips is crucial for making informed dietary choices.

Quick Summary

The nutritional content of five chicken strips varies greatly based on preparation method. Fried options from fast food chains are high in calories, while grilled versions offer a lean protein source with fewer calories.

Key Points

Calorie Range: Calories in 5 chicken strips can range from 340 (grilled) to over 800 (fried).
High Protein: Chicken strips are a good source of protein, with most servings providing 33 to over 50 grams.
Preparation is Key: Deep-frying adds significant calories, fat, and sodium; grilling or baking is healthier.
Fast Food Variation: Fast-food chains have different nutritional profiles for their chicken strips.
Hidden Calories in Sauces: Dipping sauces can add many extra calories, fat, and sugar.
Consider Sodium and Fat: For a full picture, consider sodium and fat content, as some options are high in these.

Understanding the Nutritional Value of Chicken Strips

The nutritional profile of 5 chicken strips depends heavily on preparation. The difference between a deep-fried, breaded strip from a fast-food restaurant and a lightly seasoned, grilled strip is significant.

Fast-food restaurants typically use breading and deep-frying, which adds calories and unhealthy fats. For example, a 5-piece serving from Jack in the Box is listed at 780 calories, while KFC's 5 Original Tenders have 764 calories. These options are often high in sodium as well.

Comparing Calories and Protein in Fast-Food Chicken Strips

The table below shows the nutritional information for a 5-piece serving of chicken strips from various fast-food restaurants.


Restaurant	Calories	Protein (g)	Fat (g)	Sodium (mg)
Jack in the Box	780	~55	~38	~2232
KFC Original Tenders	764	43.8	55	1692
Wendy's	640	41	33	2280
Good Times	620	45	27	1780
Sheetz	550	33	18	1160
Roy Rogers	439	52	15	1103
Sonic	430	35	20	1210

Healthier Options: Homemade or Grilled Chicken Strips

Preparing chicken strips at home or choosing a grilled option is a healthier choice. The absence of heavy breading and deep-frying reduces calories, fat, and sodium.

For instance, a 5-piece serving of grilled chicken tenders at Chicken Guy! contains only 340 calories, compared to 890 calories for the fried version.
Homemade alternatives allow control over ingredients. Using a light whole-wheat breading and baking or air-frying can deliver a crispy texture with fewer calories and fat. Seasonings like garlic powder and herbs can add flavor without excess sodium.

Optimizing Your Chicken Strip Meal

Making a balanced, healthy choice involves more than just the strips:

Consider sauces. High-calorie sauces can add hundreds of calories and sugar. Choose low-calorie alternatives like mustard.
Pair with healthier sides. Choose a side salad with light dressing, vegetables, or baked sweet potato fries.
Mind portion size. Consider splitting the order or saving half for later.
Hydrate with water. Sugary drinks can add empty calories. Stick with water.

The Takeaway

The nutritional information for 5 chicken strips varies. The differences between fried fast-food versions and grilled or homemade alternatives are significant. For those monitoring their intake, a grilled option is the better choice for its lower calorie, fat, and sodium content. Making small changes to preparation and pairings can transform chicken strips into a balanced meal. For more information, consult the National Institutes of Health (NIH) website.

Conclusion

In conclusion, the calorie and protein content in 5 chicken strips varies, from around 340 for grilled to over 800 for fried. While protein is high due to the chicken breast, the fat, calorie, and sodium levels differentiate a healthy choice. By opting for grilled chicken strips or preparing a baked alternative, enjoy this food without the high calorie and fat from fast-food deep-frying. Choices regarding cooking method, portion size, and sides are key to fitting chicken strips into a healthy diet.

Quick Nutritional Breakdown

Protein Content

Varies: Protein ranges from 33g to over 50g in a 5-piece serving.

Calorie Count

Fried: Typically ranges from 430 to over 800 calories for 5 strips from different fast-food chains.
Grilled: A healthier alternative, with a 5-piece grilled serving having significantly fewer calories, around 340.

Fat and Sodium

Fried Strips: Often high in fat and sodium due to breading and deep-frying. Some options contain over 2000mg of sodium.
Healthier Options: Baked or grilled versions dramatically reduce fat and sodium content.

Carbohydrates

From Breading: The primary source of carbohydrates in chicken strips comes from the breading, which can vary significantly by brand.

How to Decide

Choose Wisely: When dining out, ask for nutritional information or opt for grilled versions to save on calories and fat. At home, bake or air-fry your strips for a healthier meal.

Frequently Asked Questions

Grilled chicken strips are healthier, with fewer calories, less fat, and lower sodium compared to fried.

Protein content ranges between 33 and 52 grams, with some fast-food options containing even more.

Yes, homemade chicken strips are usually healthier because you can control ingredients, use lighter breading, and bake or air-fry.

The high calories in fast-food chicken strips are due to the breading and the deep-frying process.

Yes, creamy dipping sauces can add a significant number of calories, fat, and sugar; lighter sauces are better.

Choose grilled chicken strips, ask for lighter sauces, and pair your strips with a side salad instead of french fries.

Fat and sodium levels are often high in fried chicken strips. A 5-piece Wendy's meal, for example, has 33g of fat and 2280mg of sodium.