Quick Answer
A 3 piece chicken tender from Arby’s contains approximately 330 calories. This is based on the nutrition information provided on the Arby’s website. A regular size order of 3 chicken tenders contains 330 calories, 21g of fat, 0g of trans fat, 45mg of cholesterol, 930mg of sodium, 16g of protein, 14g of carbohydrates, and 1g of fiber.
Calories in Chicken Tenders at Arby’s
Arby’s offers chicken tenders as an individual menu item that can be ordered in different sizes:
3 Piece Chicken Tenders
– Calories: 330
– Fat: 21g
– Sodium: 930mg
– Carbs: 14g
– Protein: 16g
4 Piece Chicken Tenders
– Calories: 440
– Fat: 28g
– Sodium: 1240mg
– Carbs: 19g
– Protein: 21g
5 Piece Chicken Tenders
– Calories: 550
– Fat: 35g
– Sodium: 1550mg
– Carbs: 24g
– Protein: 26g
So a regular 3 piece order of chicken tenders from Arby’s contains 330 calories and 21g of fat. If you order a larger 4 or 5 piece size, the calories and fat content increase accordingly.
Nutrition Information for Arby’s Chicken Tenders
Here is the detailed nutritional information for a 3 piece order of Arby’s chicken tenders according to the Arby’s website:
| Nutrition Facts | 3 Piece Chicken Tenders |
|---|---|
| Calories | 330 |
| Fat | 21g |
| Saturated Fat | 3g |
| Trans Fat | 0g |
| Cholesterol | 45mg |
| Sodium | 930mg |
| Carbohydrates | 14g |
| Fiber | 1g |
| Sugar | 0g |
| Protein | 16g |
As you can see, the majority of the calories come from fat (21g worth). There are no trans fats, 45mg of cholesterol, and 930mg of sodium. The chicken tenders also provide 16g of protein.
Chicken Tender Ingredients at Arby’s
Arby’s states that their chicken tenders are made with the following ingredients:
– Chicken breast meat
– Water
– Seasoning (salt, onion powder, garlic powder, spices)
– Breading (bleached wheat flour, water, yeast, salt, corn starch, spices, paprika, dextrose, disodium inosinate & guanylate, dried onion, dried garlic)
The chicken is breaded and fried in a vegetable oil blend until golden brown and crispy. So the high fat and calorie content primarily comes from the frying method used to prepare the chicken tenders.
How Chicken Tenders Are Cooked at Arby’s
Here is an overview of how Arby’s cooks their crispy chicken tenders:
Breading
– Chicken breast meat is cut into tender shaped pieces
– The chicken is seasoned then dipped into a breading mixture of wheat flour, starch, and spices
– The breading adheres to the chicken to create a crispy coating
Frying
– The breaded chicken tenders are fried in a hydrogenated vegetable oil blend at high heat
– They are fried for 2-3 minutes until golden brown and crispy
– The vegetable oil contributes significant calories and fat during frying
Finishing
– Fried chicken tenders are removed from oil and allowed to drain on paper towels
– They are then kept warm until served
– Chicken tenders are served hot and fresh in the restaurants
So frying is the main cooking method used for Arby’s chicken tenders, which results in the high calorie and fat content.
How Many Chicken Tenders Come in Each Serving Size
Arby’s offers chicken tenders in the following serving sizes:
| Serving Size | Number of Chicken Tenders |
|---|---|
| Snack Size | 2 pieces |
| Regular Size | 3 pieces |
| Large Size | 4 pieces |
| Extra Large Size | 5 pieces |
The regular size that most people order is 3 chicken tenders. The snack size has 2 tenders, while larger orders go up to 4 or 5 tenders.
When calculating calories, be sure to check the serving size, as the calorie content increases with more chicken tenders. A single tender has about 110 calories.
Comparing Arby’s Chicken Tender Calories to Other Fast Food Restaurants
Arby’s chicken tenders contain similar calories and fat as chicken tenders served at other leading fast food chains. Here is a calorie comparison:
| Restaurant | Serving Size | Calories |
|---|---|---|
| Arby’s | 3 tenders | 330 calories |
| McDonald’s | 4 tenders | 340 calories |
| Burger King | 3 tenders | 370 calories |
| Wendy’s | 4 tenders | 340 calories |
| KFC | 3 tenders | 260 calories |
As you can see, most fast food chicken tenders range between 260-370 calories for a 3-4 piece serving size. Arby’s is on the lower calorie end at 330 calories for 3 tenders. The preparation method of deep frying makes all fast food chicken tenders high in fat and calories.
Tips for Making Arby’s Chicken Tenders Healthier
While Arby’s chicken tenders are delicious, they are high in calories, fat, and sodium due to being fried. Here are some tips for making them a bit healthier:
Size Down Your Order
– Stick to the snack size or regular size tender instead of larger sizes
– This cuts down the calories, fat, carbs, and sodium
Avoid Dipping Sauces
– Opt out of high calorie sauces like ranch, barbecue, or honey mustard
– Sauces add an extra 70-220 calories per serving
Pair with Healthier Sides
– Choose lower calorie side options like apple slices, garden salad, or yogurt
– Skip the fries, potato cakes, and fried onion rings
Watch Your Sodium Intake
– Chicken tenders already contain 930mg sodium each
– Avoid adding any extra salty toppings or sauces
– Request unsalted fries if ordering
Balance with Nutritious Foods
– Make sure to eat nutritious foods like fruits, vegetables, and lean protein the rest of the day
– Don’t go overboard on fast food- indulge mindfully
Healthier Ways to Make Chicken Tenders at Home
For a lower calorie option, consider making baked chicken tenders at home. Here are some healthy recipes and cooking tips:
Ingredients
– Boneless, skinless chicken breasts
– Whole wheat flour or breadcrumbs
– Egg whites
– Low-fat milk
– Herbs, spices, garlic powder
– Salt and pepper
– Cayenne or paprika for spice
Cooking Process
– Cut chicken into bite-size tenders
– Season chicken with spices, salt, and pepper
– Dip into egg white and milk mixture
– Coat with whole wheat flour or breadcrumbs
– Arrange on a baking sheet sprayed with oil
– Bake at 450°F for 10-15 minutes until cooked through
Nutrition
– About 100 calories per tender
– Significantly less fat and sodium
– Higher protein and fiber
Baked chicken tenders are a healthier option you can feel good about eating more frequently!
Conclusion
A 3 piece serving of chicken tenders from Arby’s contains approximately 330 calories and 21g of fat. While the chicken tenders taste great, they are high in calories, fat, and sodium since they are breaded and deep fried during preparation. To make them a bit healthier, size down your order, skip fatty sauces, and balance with nutritious foods the rest of the day. For the lowest calorie option, bake chicken tenders at home using simple ingredients and spices. Whether enjoying Arby’s chicken tenders or a homemade version, being mindful of portion sizes and frequencies is key to maintaining overall health.
