Nutrition Diet: How many calories are in Costco chicken tenders?

October 17, 2025 •

3 min read

Did you know that calorie counts for 'Costco chicken tenders' can vary significantly depending on the brand and preparation method? When evaluating a nutrition diet, understanding exactly how many calories are in Costco chicken tenders? requires checking the label for specific products like Kirkland Signature, Tyson, or Real Good Foods.

Quick Summary

Different brands and preparations of chicken tenders at Costco result in varied calorie and nutrient profiles. Checking the specific product's label is essential for accurate dietary tracking, as options range from lower-calorie, lightly breaded varieties to higher-calorie, crispier versions.

Key Points

Variety Matters: The calorie count for Costco chicken tenders is not uniform; it varies significantly between brands like Kirkland Signature, Tyson, and Real Good Foods.
Check the Label: To know the exact calorie and nutritional information, always read the specific product's nutrition label before purchasing.
Consider Your Diet Goals: For lower-carb, higher-protein goals, Real Good Foods strips (approx. 120 kcal) are often a better choice than the Kirkland chunks (approx. 160 kcal) or Tyson tenders (approx. 210 kcal).
Watch the Sodium: Some breaded chicken products from Costco, like the Kirkland chunks, contain a significant amount of sodium, which should be monitored, especially on specific diets.
Choose Cooking Methods Wisely: Baking or air-frying is preferable to deep-frying, as it adds minimal extra fat and calories while still achieving a crispy texture.
Practice Portion Control: Serving sizes on frozen foods are often smaller than what people typically eat in one sitting, making portion control crucial for calorie management.

Navigating the Calorie Landscape of Costco Chicken Tenders

Determining the calorie count for 'Costco chicken tenders' is more complex than it sounds, as the store carries a variety of brands and types under its own Kirkland Signature label and other manufacturers. A lightly breaded chicken breast chunk will have a very different nutritional profile from a heavily battered and fried chicken strip. For anyone on a nutrition diet, reading the specific product's nutrition label is the only reliable way to know what you are consuming. Understanding the differences is key to making informed decisions.

Nutritional Breakdown of Popular Costco Chicken Tender Products

Costco stocks several popular frozen chicken products, and their nutrition information varies. Here is a look at some of the most commonly found options, based on reported serving sizes.

Kirkland Signature Lightly Breaded Chicken Breast Chunks

This is a widely available option that is known for being 'lightly breaded' and fully cooked. A standard 3 oz (84g) serving typically contains:

Calories: ~160 kcal
Protein: ~16g
Total Fat: ~5g
Sodium: ~530mg

These chunks are a great source of lean protein, but the sodium content is significant. Serving sizes should be adhered to, as it's easy to over-consume pre-portioned frozen items.

Real Good Foods Lightly Breaded Chicken Strips

For those seeking a lower-carb, higher-protein alternative, Real Good Foods offers a lightly breaded chicken strip at Costco. This product is often noted for its cleaner ingredients. A standard serving offers:

Calories: ~120 kcal
Protein: ~21g
Net Carbs: ~3g

This product is explicitly positioned for lower-carb, higher-protein dietary goals. The calorie density is lower, making it a preferable choice for many people on a weight management plan.

Tyson Panko Breaded Uncooked Chicken Breast Tenderloins

Another option you might find is a panko-breaded product from Tyson. Panko breading can result in a crispier texture but might also change the macronutrient balance compared to lighter breadings. One serving contains approximately:

Calories: ~210 kcal
Protein: ~20g
Carbs: ~13g
Fat: ~9g

This variety has higher calories and fat per serving than the lightly breaded options, which should be factored into your daily intake.

The Importance of Preparation Method

The way you cook your chicken tenders also drastically affects the final calorie count. The nutrition facts on the package are typically based on oven or air-fryer preparation, but home cooking can vary. Baking or using an air fryer is generally the healthiest method, as it adds minimal extra oil.

Best practices for healthier preparation include:

Air Fry: Using an air fryer can create a crispy texture similar to frying but without the added oil. This is a simple and effective method for reducing fat and calorie intake.
Bake: Follow the package directions for oven baking. This method is also a great alternative to deep-frying and is what most nutritional labels are based on.
Avoid Deep Frying: Submerging breaded chicken in oil will add a significant number of calories and fat. This should be a rare indulgence rather than a regular occurrence for those on a diet.

A Closer Look: Comparing Costco Chicken Tenders

For a clearer picture, here is a comparison table of the different types of chicken tenders available at Costco.


Feature	Kirkland Signature Chunks	Real Good Foods Strips	Tyson Panko Tenders
Calories (per serving)	~160 kcal	~120 kcal	~210 kcal
Protein (per serving)	~16g	~21g	~20g
Fat (per serving)	~5g	N/A (low)	~9g
Carbs (per serving)	~9g	~3g (net)	~13g
Sodium (per serving)	~530mg	N/A (low)	~440mg
Best for Diets	Moderate, with portion control.	Lower-carb, higher-protein.	Less suitable for calorie-conscious diets.

Conclusion: Making Informed Nutritional Choices

Ultimately, how many calories are in Costco chicken tenders? depends on the specific product. The best approach is to carefully check the packaging of the item you purchase. The Kirkland Signature Lightly Breaded Chicken Breast Chunks offer a good balance of protein and moderate calories, while the Real Good Foods strips are an excellent high-protein, low-carb choice. The Tyson Panko tenders are a more indulgent, calorie-dense option. Regardless of your choice, practicing portion control and opting for healthier cooking methods like baking or air-frying will help you maintain a balanced nutrition diet. These frozen options can be a convenient protein source, but they should be paired with nutrient-dense sides like salads or roasted vegetables to round out the meal.

For more information on dietary guidelines, consult the U.S. Department of Agriculture website to help inform your overall nutrition plan. https://www.usda.gov/topics/food-and-nutrition

Frequently Asked Questions

A 3 oz (84g) serving of Kirkland Signature lightly breaded chicken breast chunks contains approximately 160 calories.

Their healthiness depends on the specific product and your diet goals. Options like Real Good Foods' lightly breaded strips (approx. 120 kcal, 21g protein) are generally considered a healthier, higher-protein choice than other breaded varieties.

Baking or air-frying uses minimal oil and aligns with the nutrition facts on the package. Deep-frying adds a significant amount of extra calories and fat from the cooking oil, making it the less healthy preparation method.

Based on available data, the Real Good Foods Lightly Breaded Chicken Strips are among the lowest-calorie options, with around 120 calories per serving. However, product availability can vary by location.

The Kirkland Signature Lightly Breaded Chicken Breast Chunks contain approximately 16 grams of protein per 3 oz serving.

No, not all chicken tenders at Costco are gluten-free. While some brands like Real Good Foods specifically market gluten-free options, you must check the ingredient list on each product package to be certain.

For a balanced meal, pair the chicken tenders with nutrient-dense sides such as a fresh salad, steamed vegetables, quinoa, or roasted sweet potatoes to complement the protein content.