How many calories are in 2 boneless skinless chicken tenders?

January 12, 2026 •

3 min read

According to one brand's nutrition data, two uncooked boneless skinless chicken tenders contain around 80 calories, but this number can vary dramatically based on size and preparation. The final calorie count of your meal depends heavily on how you cook them and what you add.

Quick Summary

The number of calories in two boneless skinless chicken tenders varies based on their size and cooking method. Plain versions are a lean protein source, while breading and frying add significant calories.

Key Points

Variable Calorie Count: The calorie content of 2 boneless, skinless chicken tenders is not fixed and depends largely on preparation and size.
Plain vs. Fried: While plain, cooked tenders are a lean protein source (approx. 120-150 calories for two), deep frying can more than double the calorie count.
Cooking Method Matters: Baking, grilling, and air frying are the healthiest options, keeping the calorie count low and preserving the tenders' lean profile.
Breading Adds Calories: Adding a heavy breading and using excessive oil dramatically increases the fat and carbohydrate content.
Choose Healthy Accompaniments: Pair your tenders with light, homemade sauces and vegetable sides to maintain a balanced, healthy meal.

Plain vs. Prepared: The Calorie Breakdown

For those focused on health and fitness, understanding the caloric impact of different cooking methods is crucial. While the raw, uncooked value is a starting point, it doesn't represent the finished dish. The inherent calories in the raw chicken are relatively low, but ingredients like oil, breading, and sauce can significantly increase the total count.

Calorie Variations Based on Preparation

To illustrate the difference, consider the following methods of preparation:

Baked or Grilled (Plain): A 3.5-ounce (100g) serving of plain, cooked chicken breast is approximately 165 calories. Since tenders are part of the breast, two medium-sized, plain tenders (around 72g or 2.5 oz) would likely be in the 120-150 calorie range, depending on the exact weight. This method is the healthiest as it adds no extra fat or carbs.
Air Fried (Lightly Breaded): Using an air fryer with a light coating of whole-wheat panko breadcrumbs and minimal oil can replicate a crispy texture with fewer calories than deep-frying. A recipe might yield tenders with around 112 calories each, meaning two could be around 224 calories.
Deep Fried (Classic Fast Food Style): This method involves high-fat batter and oil, causing a sharp increase in calories. Two deep-fried tenders from a restaurant or frozen food brand could easily exceed 220 calories, and possibly reach much higher depending on the size and coating.

Cooking Methods Comparison Table

Here is a comparison of how different cooking methods affect the calorie count for a two-tender serving:


Cooking Method	Estimated Calories (2 tenders)	Key Nutritional Impact
Baked/Grilled (Plain)	~120–150 kcal	Very low fat, high protein.
Air Fried (Lightly Breaded)	~200–250 kcal	Moderate carbs, moderate fat.
Deep Fried (Battered)	~220+ kcal	High fat, high carbs from breading.

Tips for Healthier Preparation

If you're making chicken tenders at home, there are several ways to keep them healthy without sacrificing flavor:

Choose Lean Meats: Always start with boneless, skinless tenders to keep the fat content low.
Control Portion Sizes: Two tenders can be a perfect portion for a meal, especially when paired with a side of vegetables or a salad.
Use Healthy Cooking Methods: Opt for baking, grilling, or air frying instead of deep-frying. Baking on a rack allows fat to drip away, while air frying uses hot air for crispiness with minimal oil.
Make Your Own Breading: A homemade breading using whole-wheat panko, oat flour, or a mix of parmesan cheese and herbs provides crunch without excessive fat and carbs. You can also try a 'naked' tender recipe seasoned with spices instead of breading.
Avoid High-Calorie Sauces: Dip your tenders in a homemade Greek yogurt-based sauce, mustard, or salsa instead of a sugary barbecue or creamy, high-fat dressing.

The Verdict on How Many Calories Are in 2 Boneless Skinless Chicken Tenders

The number of calories in 2 boneless skinless chicken tenders is not a single, fixed figure. It is a spectrum heavily influenced by the chosen cooking method and ingredients. Plain cooked tenders are a fantastic, lean source of protein and an excellent foundation for a healthy meal. The moment you introduce batters and oils for frying, the calorie and fat content climb dramatically. By making smart choices in preparation, such as baking or air frying, you can enjoy this versatile protein while keeping your nutritional goals in check. Understanding the difference empowers you to make conscious decisions about your food and enjoy delicious chicken tenders guilt-free.

For more detailed nutritional information, the USDA FoodData Central database is an excellent resource for various cuts of chicken and preparation types.

A Closer Look at the Nutritional Benefits

Beyond calories, boneless skinless chicken tenders offer a strong nutritional profile, especially when cooked healthily. They are rich in protein, which is essential for building and repairing muscle tissue and promoting feelings of fullness. This makes them a great option for people on weight management or muscle-building diets. They also provide key vitamins and minerals like niacin, selenium, and B vitamins, which play a vital role in cellular energy production and overall health.

Conclusion

In summary, the calorie count for two boneless skinless chicken tenders can range from approximately 120-150 calories for a plain, baked version to over 220 calories if deep-fried with a heavy batter. The best approach for health-conscious eating is to prepare them at home using a light cooking method and mindful additions. By doing so, you can ensure a high-protein, low-fat meal that is both satisfying and nutritious.

Frequently Asked Questions

Raw chicken tenders have fewer calories per gram than cooked tenders because cooking removes moisture, concentrating the nutrients and calories. Two raw tenders may be around 80 calories, while cooked plain tenders of the same weight would be slightly more due to water loss.

Yes, when prepared without excess fat, boneless skinless chicken tenders are a very healthy source of lean protein. The healthiness depends heavily on the cooking method, as frying can add significant calories and unhealthy fats.

To reduce calories, choose healthier cooking methods like baking, grilling, or air frying. Avoid heavy batters and deep-frying. For flavor, use herbs, spices, or light marinades instead of high-calorie sauces.

The calorie count for two breaded chicken tenders varies widely. Lightly air-fried tenders might be around 200-250 calories, while heavily battered and deep-fried tenders could easily exceed 220 calories.

A standard serving size for chicken tenders is often considered 3 to 4 ounces, which is typically about two medium-sized tenders. This provides a solid amount of protein for a single meal.

Chicken tenderloins are the internal muscle of the breast and have a very similar nutritional profile. A 3.5 oz serving of both is very comparable in calories, with any minor differences being negligible.

The calorie count for frozen chicken tenders varies by brand and whether they are pre-breaded. Always check the nutrition facts on the packaging, as pre-breaded varieties will be higher in calories than plain frozen tenders.