Share and Follow
We took on the task of ranking chicken tenders from some of the most popular fast-food chains, aiming to identify which ones might be the least friendly to your health.
As chicken tenders gain traction as a favorite snack or meal option, their health implications have become a topic of interest. By scrutinizing the nutritional information from six well-known brands, we evaluated key indicators such as sodium, saturated fat, and total calorie content. Our findings revealed that while some tenders are relatively healthier, others should probably be reserved for occasional indulgence. Below is our ranking, listing chicken tenders from the least unhealthy to the most calorie-laden option available on the market today.
Calorie Comparison
Sonic Crispy Tenders
Among the contenders, Sonic’s chicken tenders emerged as the most calorie-conscious choice. Not only do they have a lower calorie count, but they also contain less saturated fat. Additionally, their sodium and carbohydrate levels are moderate, providing a more balanced option compared to other fast-food offerings.
: 260Fat: 12 g (Saturated Fat: 1 g
Sodium: 730 mg
Carbs: 16 g (Fiber: 2 g, Sugar: 0 g)
Protein: 21 g
Sonic’s tenders are the lowest in calories and saturated fat overall. Sodium and carbs are moderate too, compared to the competition.
Chick-fil-A Chick-n-Strips
Calories
: 310Fat: 14 g (Saturated Fat: 2.5 g)
Sodium: 870 mg
Carbs: 16 g (Fiber: 0 g, Sugar: 2 g)
Protein: 29 g
As expected, Chick-fil-A’s tenders are low in calories and saturated fat, and high in protein. Sodium is moderate too, placing the brand firmly in the “better-for-you” category.
Raising Cane’s Chicken Fingers
Raising Cane’s Chicken Fingers (3-piece)
Nutrition (Per 3 Chicken Tenders):
Calories: 390
Fat: 18 g (Saturated Fat: 3 g)
Sodium: 570 mg
Carbs: 15 g (Fiber: 1 g, Sugar: 0 g)
Protein: 39 g
Raising Cane’s has higher calories but lower sodium (the lowest in the list, in fact), and the protein is fantastic. Low saturated fat and low carbs are also major points in Cane’s favor.
Zaxby’s Chicken Fingers
Nutrition (Per 3 Chicken Tenders):
Calories: 300
Fat: 12 g (Saturated Fat: 2 g)
Sodium: 1230 mg
Carbs: 13 g (Fiber: 1 g, Sugar: 0 g
Protein: 30 g
Zaxby’s is also comparatively low in calories and saturated fat, with an excellent protein count. The brand also shows the lowest carbs, which indicates the lightest breading vs meat. The high sodium is what keeps Zaxby’s from scoring better overall.
Arby’s Chicken Tenders
Arby’s Chicken Tenders (3-piece)
Nutrition (Per 3 Chicken Tenders):
Calories: 370
Fat: 3 g (Saturated Fat: 0 g)
Sodium: 1190 mg
Carbs: 28 g (Fiber: 2 g, Sugar: 0 g)
Protein: 23 g
It’s not all bad for the Arby’s Chicken Tenders: They are low fat (with saturated fat), but very high in carbs, and with sky-high sodium levels. This puts Arby’s in at number 2.
Popeyes Chicken Tenders
Nutrition (Per 3 Chicken Tenders):
Calories: 390
Fat: 19 g (Saturated Fat: 9 g)
Sodium: 1700 mg
Carbs: 25 g (Fiber: 1 g, Sugar: 0 g)
Protein: 35 g
The protein count on Popeyes Chicken Tenders is great, but the rest is what puts the chain at number 1 most unhealthy: The highest saturated fat by a huge margin (9 g vs 0–3 g for other chicken brands), the highest sodium (1700 mg!), and the highest carb count, indicating heavier breading vs meat.