How many calories are in boneless skinless chicken strips?

November 29, 2025 •

4 min read

According to the National Chicken Council, a 3.5-ounce serving of plain, cooked, boneless, skinless chicken breast contains about 165 calories, providing a baseline for boneless skinless chicken strips. The final calorie count, however, can vary significantly depending on the preparation method, with grilling yielding the lowest calories and frying adding a substantial amount from fats.

Quick Summary

Calorie counts for boneless skinless chicken strips depend heavily on cooking style. Grilled or baked strips are lower in calories and fat, while breaded and fried versions contain significantly more calories and fat from the cooking oil and coating.

Key Points

Cooking method is key: The calorie count depends on whether the chicken strips are grilled, baked, or fried.
Grilled is lowest in calories: Plain, grilled boneless skinless chicken strips are the leanest option with minimal added fat or carbs.
Frying adds significant calories: Breading and deep-frying dramatically increase the calorie and fat content due to oil absorption.
Baking is a moderate option: Using a light coating and minimal oil for baking provides a middle-ground calorie count compared to grilling and frying.
Check nutrition labels: Always read the nutritional information on pre-packaged chicken strips, as calorie content can vary by brand and added ingredients.
High-quality protein source: Regardless of preparation, boneless skinless chicken provides a significant amount of high-quality, lean protein.

Understanding the Calorie Differences in Boneless Skinless Chicken Strips

When counting calories, understanding the nutritional impact of different cooking methods is crucial, especially for versatile foods like chicken strips. While the chicken meat itself is a lean protein source, the preparation dramatically changes its calorie and fat content. By examining the process for grilling, baking, and frying, you can make informed decisions that align with your dietary goals. The inherent leanness of boneless, skinless chicken breast makes it a popular choice for health-conscious individuals, but a plain strip can become a high-calorie meal with the wrong preparation.

The Healthiest Option: Grilled Chicken Strips

Grilling or pan-searing boneless, skinless chicken strips with minimal added oil is the healthiest way to prepare them. For example, some store-bought, fully cooked grilled chicken breast strips contain around 100 to 110 calories per 3-ounce serving. This low calorie count is due to the absence of heavy breading and excess fat from cooking oils. The calories primarily come from the lean protein, which is essential for muscle growth and repair.

Preparation: Using a grill or a non-stick pan requires very little, if any, added fat.
Calories: Generally the lowest calorie option, providing a clean source of protein.
Flavor: The flavor comes directly from the seasoning and the meat itself, rather than from a fatty coating.

A Moderate Choice: Baked Chicken Strips

Baked chicken strips can be a good middle ground, offering a crispier texture than grilled chicken without the high fat content of frying. The calorie count for baked chicken strips can vary based on the breading and any added oil. An oven-baked recipe using a light coating and a minimal amount of cooking spray can result in a meal with a moderate calorie count. For instance, a serving of five strips from an oven-baked recipe might contain around 260 calories.

Control: Baking at home allows you to control ingredients, like breading and oil.
Texture: Offers a satisfying crunch without excessive fat.
Flexibility: You can experiment with different whole-grain breadcrumbs and seasonings to boost flavor and nutrition.

The Highest Calorie Option: Fried Chicken Strips

Frying significantly increases the calorie count of boneless skinless chicken strips. Breading and deep-frying the chicken causes it to absorb a considerable amount of oil. The total calories can more than double compared to a grilled or baked version. A serving of fried chicken strips from a restaurant can contain hundreds of calories and a high amount of saturated fat. Some data suggests a single fried chicken strip can contain around 125 calories, with a 4-strip serving pushing 450 calories or more. Fast-food or heavily processed frozen fried strips will also typically have higher calorie counts.

Cooking Method: Submerging the breaded chicken in oil greatly increases fat absorption.
Added Ingredients: Breading adds carbohydrates, and sauces can add sugar and more calories.
Nutritional Density: A high-calorie, high-fat meal with a less favorable macronutrient ratio.

Comparison Table: Calorie and Nutrient Content by Cooking Method


Cooking Method	Approximate Calories (3.5 oz / 100g)	Fat Content	Carbs	Sodium
Grilled	~165 kcal	Low (3.6g)	Zero	Varies (check seasoning)
Baked (Light Breading)	~232 kcal (estimated)	Moderate (varies)	Low to Moderate (varies)	Varies (check breading)
Fried (Battered)	~250-400+ kcal (depending on batter)	High (15g+)	High (20g+)	High (often 500mg+)

How to Accurately Determine Calorie Count

For the most accurate calorie information, especially for store-bought products, always check the nutrition facts on the packaging. Different brands, even for simple boneless, skinless strips, can have varying amounts of added ingredients, marinades, or moisture that affect the final calorie and sodium content. For homemade versions, it is important to measure any added fats like oil or breading to calculate the total calories precisely. Remember that cooking concentrates nutrients by removing water, so a cooked serving will be denser in calories than the same weight of raw chicken.

The Importance of Lean Protein

Regardless of the cooking method, boneless skinless chicken strips remain an excellent source of high-quality protein. A 3.5-ounce serving of grilled chicken, for instance, can provide over 30 grams of protein with minimal fat and zero carbs. This makes it a perfect component of a balanced meal, whether your goal is weight management, muscle building, or general health. The key is to balance this protein source with nutrient-rich vegetables and healthy carbohydrates, rather than a high-fat coating.

For more detailed nutritional breakdowns on various cuts of chicken, consult a reliable resource like the National Chicken Council website.

Conclusion

The calorie count for boneless skinless chicken strips is not a fixed number but a variable influenced by the preparation method. While grilled or baked strips offer a low-calorie, lean protein option ideal for healthy eating, frying them in oil and breading can add significant calories and fat. By understanding these differences and controlling your cooking process, you can enjoy chicken strips as a healthy part of your diet. Prioritizing grilling and baking, checking nutrition labels for pre-packaged products, and being mindful of added ingredients are the best ways to keep your chicken strips on the lighter side. Ultimately, the choice of preparation is the single biggest factor in determining the final nutritional profile of your meal.

Frequently Asked Questions

The terms are often used interchangeably, but there can be a slight difference. True chicken tenders come from the tenderloin, a specific muscle under the breast, while strips can be cut from other parts of the breast meat. Nutritionally, they are very similar when unbreaded and plainly cooked.

The calorie count for cooked chicken is higher per ounce than for raw chicken because cooking removes water, concentrating the nutrients. For example, 100g of raw boneless, skinless chicken breast has fewer calories than 100g of the same chicken cooked.

Yes, marinades and sauces can add a significant number of calories, sugar, and sodium. Even low-fat preparations can become high in calories with rich sauces like barbecue or creamy ranch dressing.

Boneless skinless chicken breast is typically leaner and lower in calories than darker cuts like thighs or drumsticks. While dark meat contains more iron, chicken breast is the healthier choice for those prioritizing lower calorie and fat intake.

To reduce calories, consider baking the strips instead of frying them. You can use a light, whole-grain breading and a small amount of cooking spray to get a crispy texture without deep-frying. Using an air fryer is another effective method.

A standard serving size for chicken is often 3 to 4 ounces. This is an important detail to consider, as restaurant or frozen meals may have much larger serving sizes, altering the total calories dramatically.

Yes, but it depends on the preparation. Grilled or baked boneless, skinless chicken strips with no breading are naturally very low in carbohydrates. Fried or heavily breaded versions, however, contain added carbs from the flour or breading.