How Many Calories Are in 6 Breaded Chicken Tenders?

December 1, 2025 •

4 min read

The calorie count for six breaded chicken tenders can range dramatically, from around 420 calories to over 800, depending on the restaurant and cooking method. Factors like oil, breading thickness, and chicken size all play a significant role in the final nutritional profile.

Quick Summary

This guide breaks down the calorie and macronutrient content of six breaded chicken tenders from various fast-food chains and homemade preparations. It details factors that influence calorie counts, like cooking methods and breading, and offers healthier alternatives to help manage your diet.

Key Points

Calorie Variation: The calorie count for six breaded chicken tenders can range significantly, typically from 420 to over 800, depending on the preparation and restaurant.
Fast Food vs. Homemade: Homemade baked or air-fried tenders are generally lower in calories than deep-fried fast-food versions due to less absorbed oil.
Impact of Frying: Deep-frying greatly increases the fat and calorie content compared to baking or air-frying, which are healthier cooking methods.
High Sodium Content: Many restaurant breaded tenders are very high in sodium, a crucial factor for those monitoring blood pressure.
Healthier Alternatives: Consider opting for grilled chicken tenderloins or using alternative breading ingredients like whole wheat panko to reduce overall calories and fat.

The Surprising Calorie Range of 6 Breaded Chicken Tenders

Many people assume a fixed calorie count for a specific food, but for something like six breaded chicken tenders, the number varies substantially. The biggest factors influencing this variation are the restaurant, the cooking process (frying versus baking), and the specific breading recipe used. For example, a single serving of hand-breaded tenders (6 tenders) from LongHorn Steakhouse contains 420 calories, whereas a 6-piece from Wendy's packs 650 calories. The difference can be attributed to the type of oil used, the amount of breading, and the portion size of each individual tender.

Calorie Comparison: Fast Food vs. Homemade

When you buy breaded chicken tenders from a fast-food or casual dining restaurant, the calorie count is often much higher than homemade versions. This is due to the deep-frying process and the ingredients in commercial breading mixes. Homemade tenders, especially when baked or air-fried, can be significantly lighter. For example, a recipe for baked chicken tenders can result in a much lower calorie count because it doesn't use the same volume of oil as deep-frying. Understanding these differences is key for anyone watching their caloric intake.

How to Accurately Estimate Calories in Homemade Tenders

Calculating the calories for homemade breaded chicken tenders requires a bit of math but provides a more accurate picture. Here's a step-by-step guide:

Calculate the raw chicken: Start with the calories from the raw chicken tenderloins. Raw chicken breast is generally low-fat, with about 110-120 calories per 4-ounce serving.
Account for the breading: Measure the dry ingredients you're using for your breading, such as flour, breadcrumbs, and seasonings. The calories will depend on the type of breadcrumbs (e.g., standard, panko) and any added ingredients.
Factor in the cooking oil: For frying, oil significantly increases the calorie count. For baking or air-frying, the amount of oil is minimal. If deep-frying, estimate the amount of oil absorbed by the breading. This can be tricky, but knowing that one tablespoon of oil is about 120 calories helps.
Add it all up: Sum the calories from the chicken, breading, and absorbed oil. This will give you a more precise homemade total than a generic estimate.

The Impact of Cooking Method on Calories

The method of cooking has a major impact on the calorie count of breaded chicken tenders. Deep-frying, a common restaurant practice, saturates the tenders with oil, drastically increasing the fat and calorie content. In contrast, baking or air-frying uses very little oil, resulting in a much lighter finished product. An air-fried version, for example, can offer a crispy texture with a fraction of the calories and fat of its deep-fried counterpart. This means you can enjoy the flavor of breaded chicken tenders with less guilt by simply changing the cooking method.

Comparison Table: 6 Breaded Chicken Tenders


Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Wendy's 6-Piece Tenders	650	32	43	48	2020
LongHorn Steakhouse 6-Piece Tenders	420	22	19	36	680
KFC 6-Piece Boneless Strips	717	37.3	41.3	54.1	~3000*
Burger King 6-Piece Tenders	250	15	16	14	720
Baked Homemade Tenders (approximate)	~380	~10	~28	~42	Varies

*Based on related KFC sodium data; specific 6-piece data unavailable.

Nutritional Context: Beyond Just Calories

While calories are a primary concern for many, it's important to consider the overall nutritional profile. Breaded chicken tenders are a source of protein, but often come with high levels of sodium, fat, and carbohydrates. The sodium levels in particular can be very high in fast-food options, which is a key factor for individuals managing blood pressure or heart health. By choosing healthier preparation methods or alternatives, you can significantly reduce these less-desirable nutritional elements.

Healthier Alternatives and Cooking Tips

For those looking to cut calories, a number of healthier options exist. Swapping deep-fried tenders for baked or air-fried ones is the most straightforward change. For breading, consider using healthier alternatives like crushed cornflakes, whole wheat panko, or a blend of spices and nutritional yeast for flavor without the added calories. Another option is to skip the breading entirely and opt for grilled chicken tenderloins, which are much lower in calories and fat. Pairing tenders with fresh vegetables or a side salad can also improve the overall nutritional balance of the meal.

Conclusion

The number of calories in six breaded chicken tenders is not a single, static figure. It is highly dependent on how and where the tenders are prepared, with restaurant versions often containing significantly more calories, fat, and sodium than their homemade, baked counterparts. By understanding the contributing factors and exploring healthier cooking methods or alternatives, you can enjoy this comfort food while maintaining better control over your nutritional goals. Always remember to check nutritional information when possible and make conscious choices to align your diet with your health objectives.

Frequently Asked Questions

The calorie count varies depending on the cooking method (deep-fried vs. baked), the type and thickness of the breading, and the size of the tenders themselves. Fast-food restaurants often use more oil for deep-frying, increasing calories and fat.

Yes, chicken tenders are a good source of protein, especially when compared to their fat and carb content. The exact amount depends on the size of the tenders and the recipe.

Yes, baking or air-frying is a much healthier alternative. These methods use significantly less oil, which reduces the fat and calorie count while still achieving a crispy texture.

To reduce calories, you can bake or air-fry them instead of deep-frying. Also, use a lighter breading like whole wheat panko or a cornflake crust, and measure your ingredients precisely.

Yes, absolutely. As shown in the comparison table, calorie counts can vary widely between popular fast-food chains for a serving of 6 chicken tenders. For example, Wendy's are higher than LongHorn Steakhouse's.

Yes, especially in fast-food versions. Many commercial recipes are high in sodium, with a serving of 6 tenders often contributing a large percentage of the daily recommended intake.

Most large restaurant chains and fast-food eateries provide nutritional information on their websites or apps. You can look up the specific calorie count for their breaded chicken tenders there.