Nutrition Diet: How many calories are in blackened strips?

November 5, 2025 •

4 min read

Fact: The calorie count for blackened strips is not a fixed number and can range significantly depending on the protein, preparation method, and portion size, with some store-bought options starting as low as 110 calories per serving. Understanding exactly how many calories are in blackened strips requires looking beyond the cooking style itself and examining the product's specific nutritional profile.

Quick Summary

The number of calories in blackened strips varies based on the type of protein, cooking method, and brand. This guide explores the different factors influencing caloric content, compares various commercial and homemade options, and provides insight for including them in a balanced diet.

Key Points

Variable Calorie Count: The number of calories in blackened strips is not uniform and depends on the protein, brand, and cooking method.
Fat and Oil Are Key: Calories are primarily influenced by the amount of butter or oil used during the blackening process, not the spices themselves.
Homemade Offers Control: Preparing blackened strips at home allows you to control ingredients and reduce caloric intake, especially when using an air fryer or oven.
Blackened vs. Grilled: Blackened strips can be higher in calories than simply grilled ones due to the addition of fats necessary for the technique.
Fast Food Options Differ: Products from chains like Popeyes offer lower-calorie options by avoiding breading, but checking the specific brand's nutritional information is always recommended.
Low-Carb and High-Protein: Blackened strips are often a good choice for high-protein, low-carb diets due to the lack of breading and high protein content.

The Varied Caloric Landscape of Blackened Strips

The term “blackened” refers to a cooking technique that originated in Cajun cuisine, where meat or fish is coated in a blend of spices and cooked at a very high temperature in a hot cast-iron skillet. This process creates a dark, flavorful crust without using a breading. The caloric content is not determined by the blackening spices, which add negligible calories, but by the other ingredients and preparation method, most notably the amount of fat used, such as melted butter or cooking oil. Commercially prepared or restaurant-style blackened strips often differ significantly from homemade versions, with varying levels of fat and sodium.

Calorie Breakdown by Popular Brands and Preparations

To better understand the calorie variations, here is a look at the nutritional information for several widely available options:

Popeyes Blackened Tenders: A 3-piece order contains approximately 170 calories, and a 5-piece order has about 280 calories. This relatively low calorie count is due to the lack of breading, making it a popular choice for those watching their calorie intake.
Tyson Blackened Flavored Chicken Breast Strips: These frozen, fully-cooked strips are a convenient option. A 3-ounce serving contains around 110 calories, though different Tyson products can vary significantly.
Home Chef Blackened Chicken Strips: A 3-ounce portion of these prepared strips contains about 190 calories, showing how variations in added fat and other ingredients can change the final count.
Homemade Blackened Chicken Strips (Lean Recipe): By using an air fryer and minimal cooking spray instead of butter, you can significantly reduce the caloric impact. A recipe from Allrecipes for sheet pan blackened chicken strips suggests just 135 calories per serving.

Blackened vs. Grilled: A Calorie Comparison

Many people wonder how blackened strips compare nutritionally to their grilled counterparts. While both are healthier than deep-fried alternatives, there are key differences in preparation that affect their final nutritional profile. The primary caloric difference comes from the addition of fat (typically butter) in the blackening process. With blackened food, the oil is a crucial component for achieving the signature crust.

Here’s a comparative table for a 3-ounce serving of chicken strips based on common preparation methods:


Feature	Blackened Chicken Strips (Store-Bought)	Grilled Chicken Strips	Deep-Fried Chicken Strips
Preparation	Often pan-seared with butter or oil, seasoning applied.	Cooked over direct heat with minimal oil or fat.	Coated in breading and deep-fried in oil.
Approx. Calories (3 oz)	110–190 calories.	~110 calories.	Varies, but significantly higher than blackened/grilled.
Fat Content	Moderate, depending on oil/butter used.	Very low.	High, due to absorbed frying oil.
Protein Content	High.	High.	Moderate to high.
Breading	No.	No.	Yes.

How to Make Healthy Blackened Strips at Home

For maximum nutritional control, making blackened strips at home is the best approach. You can easily modify ingredients and cooking methods to suit your dietary needs:

Choose a lean protein source: Chicken breast tenderloins are a low-fat, high-protein option.
Control the fat: Instead of using copious amounts of melted butter, opt for a light spray of olive oil or use a non-stick pan.
Use an air fryer or oven: These methods require less oil than pan-searing and still produce a crispy, flavorful result. Air-fried blackened chicken tenders can be ready in under 15 minutes.
Create your own seasoning: Making your own blackened seasoning mix allows you to control the sodium and spice levels. A typical mix includes paprika, garlic powder, onion powder, oregano, and cayenne.

Tips for Ordering Blackened Strips at a Restaurant

When dining out, it's wise to be mindful of hidden calories. Here are some tips:

Check the nutritional information: If available, check the restaurant's website for specific calorie and sodium counts.
Request less oil or butter: Politely ask for your blackened strips to be prepared with minimal butter or oil to cut down on fat and calories.
Choose healthy sides: Pair your protein with a salad or steamed vegetables instead of fries or other high-calorie sides.

Conclusion: Making an Informed Choice

Determining how many calories are in blackened strips ultimately depends on the source. While blackened is typically a healthier choice than breaded and deep-fried options, it's not universally low-calorie. Commercial products and restaurant versions can have widely different nutritional profiles, particularly regarding fat content. For those tracking their intake, preparing blackened strips at home using an air fryer or oven and minimal oil offers the most control over the final calorie count. By being mindful of the ingredients and preparation, you can enjoy this flavorful dish as part of a balanced and healthy diet.

For more information on the benefits of different cooking methods, consider exploring reliable nutrition sources like the U.S. Department of Agriculture (USDA).

Frequently Asked Questions

A 3-piece order of Popeyes' blackened chicken strips contains approximately 170 calories, while a 5-piece order has about 280 calories.

Yes, blackened strips are generally healthier than deep-fried strips because they are not breaded and absorb significantly less oil. Blackening involves a hot pan and seasoning, not a deep-fryer.

No, the seasoning itself adds a negligible amount of calories. The primary caloric contribution comes from the protein and the fat (such as butter or oil) used during cooking.

To make low-calorie blackened chicken strips at home, use an air fryer or bake them in the oven with a minimal amount of cooking spray or olive oil instead of butter.

Calories can vary. A 4 oz serving of a lean blackened salmon recipe can be around 144 calories, but other preparations may be higher. Since salmon is fattier than lean chicken breast, a comparison requires looking at specific preparation details.

A typical serving size for protein is about 3-5 ounces. For example, a 3-piece order from Popeyes is a reasonable portion for many diets at 170 calories.

The most significant factors affecting the calorie count are the type of protein (chicken vs. fattier fish like salmon), the amount and type of fat (oil/butter) used during cooking, and the portion size.