Chicken tenders can fit into a balanced diet. They’re made from chicken breast, one of the leanest proteins you can eat, and most of the extra calories in a basket come from the breading, the frying oil and the sauce rather than the chicken itself. Here’s what’s in a typical order and how to keep it lighter at Tuxon Chix.
What nutrients are in chicken tenders?
Chicken tenders start with breast meat, so the base is high in protein and low in fat. A 3-ounce portion of cooked chicken breast has roughly 26 grams of protein before any breading is added.
- Protein: Helps you stay full longer, which is why tenders feel more satisfying than many fast food sides.
- Carbohydrates: Come mostly from the breading. The chicken itself has almost none.
- Fat: Comes mostly from frying, since the breading absorbs some of the oil.
- Vitamins and minerals: Chicken is a good source of B vitamins such as niacin and B6, plus phosphorus and selenium.
What affects the calories in a fried chicken tender?
Size, breading and sauce matter most. Jumbo tenders like ours have more meat per piece, so two of them go further than a plate of small ones. Thick, sweet sauces add more calories than a dry rub, and the sides you pick can easily outweigh the chicken.
What are the lighter options at Tuxon Chix?
If you want the flavor without a full fried meal, these are the easiest swaps on our menu:
- Sous vide grilled chicken: The chicken is cooked slowly at a set temperature, then grilled, so it stays juicy without being fried. Add it to a Caesar Salad or Wrap, or choose it for the Buffalo Chicken Salad or Wrap.
- Dry rubs over wet sauces: Lemon Pepper, Peri Peri and Hatch Green Chili add a lot of flavor without a heavy coating of sauce. Our heat scale guide lists every option.
- Naked tenders: Order them without seasoning and add your own dip on the side so you control how much you use.
- Unsweetened drinks: Tractor’s unsweetened tea is on the menu next to the fountain drinks.
For more on how we think about ingredients, see our sustainable and health-conscious options.
How do you balance a fried chicken meal?
Pick one indulgent side instead of two, and pair it with coleslaw or a salad for some crunch and fiber. Sharing an order of wings with the table also keeps portions in check. Our guide to the best sides with fried chicken can help you choose.
Frequently Asked Questions
Are chicken tenders healthy?
They can be part of a healthy diet. The chicken breast inside is lean and high in protein, and the breading, oil and sauces are what add most of the calories.
Are chicken tenders high in protein?
Yes. Chicken breast has roughly 26 grams of protein per 3-ounce cooked portion before breading.
What is the healthiest option at Tuxon Chix?
A salad or wrap with sous vide grilled chicken is the lightest choice, since the chicken isn’t fried.
Is a dry rub healthier than a wing sauce?
Usually. A dry rub seasons the crust, while thick or sweet sauces add more sugar and calories.
Where is Tuxon Chix located?
We’re at 5524 E Grant Rd, Suite A, in Tucson. We’re open 11 AM to 10 PM Monday through Thursday, 11 AM to midnight Friday and Saturday, and 11 AM to 9 PM on Sunday. You can order online or call (520) 771-8677.
