How many calories are in a chicken tender meal from Whataburger?

Whataburger is a popular fast food chain known for its burgers, but they also offer chicken tenders as a meal option. For those watching their calorie intake or following a specific diet plan, knowing the calorie count of menu items is important. This article will provide a detailed breakdown of the calories in a Whataburger chicken tender meal.

What’s Included In A Whataburger Chicken Tender Meal?

A standard Whataburger chicken tender meal includes four chicken tenders, french fries, Texas toast, and a medium drink. Here are the individual components:

  • 4 Chicken Tenders – The chicken tenders are breaded and fried. Whataburger offers both 3-piece and 5-piece chicken tender meals, but the standard 4-piece tender meal will be used for calorie calculations in this article.
  • Medium French Fries – Whataburger fries come in three sizes: small, medium, and large. The medium fries are the default size included with combo meals.
  • 2 Slices Texas Toast – Texas toast is thick-sliced white bread that is buttered and grilled.
  • Medium Soft Drink – A medium soft drink is 32 ounces. Whataburger offers Coca-Cola fountain drinks.

So in total, the meal includes 4 chicken tenders, a medium order of fries, 2 slices of Texas toast, and a medium soft drink. The calorie count will be calculated for each item individually.

Calories In Whataburger Chicken Tenders

The first step in determining the total calorie count is to establish the calories in the 4 chicken tenders included in the meal.

According to the Whataburger nutrition information[1], here are the calories and macronutrients in one chicken tender:

Calories 180
Fat 8g
Carbohydrates 11g
Protein 14g

With 4 chicken tenders in the meal, when you multiply the calories per tender by 4, the total calories just for the chicken tenders is:

180 calories x 4 tenders = 720 calories

So the chicken tenders alone contain 720 calories, before accounting for the sides and drink.

Calories In Whataburger Medium French Fries

Now let’s look at the calorie content of the medium french fry side.

According to the Whataburger nutrition data[1], here are the calories and macronutrients in a medium french fry order:

Calories 350
Fat 19g
Carbohydrates 38g
Protein 3g

So a medium french fry order contains 350 calories.

Calories In Whataburger Texas Toast

Moving on to the Texas toast side item, here is the nutrition information for two slices of Whataburger Texas toast[1]:

Calories 160
Fat 4.5g
Carbohydrates 26g
Protein 5g

Two slices of Whataburger’s Texas toast contains 160 calories.

Calories In A Whataburger Medium Soft Drink

The final component of the chicken tender meal is the medium, 32 oz soft drink.

Since Whataburger offers Coca-Cola fountain drinks, the nutrition information for a Coca-Cola soft drink can be used for this calculation[2]:

Calories 140
Fat 0g
Carbohydrates 39g
Protein 0g

There are 140 calories in a medium 32 oz Coca-Cola soft drink.

Total Calories In A Whataburger Chicken Tender Meal

Now that we’ve calculated the calorie counts for each item individually, let’s add them up to determine the total calories in a full Whataburger chicken tender meal:

4 Chicken Tenders 720 calories
Medium French Fries 350 calories
2 Slices Texas Toast 160 calories
Medium Soft Drink 140 calories
Total Calories 1,370 calories

In summary, a full chicken tender meal from Whataburger containing 4 tenders, medium fries, Texas toast, and a medium soft drink contains a total of 1,370 calories.

Daily Calorie Needs

To put the 1,370 calories into context, here is a look at recommended daily calorie intake based on age, gender, and activity level[3]:

Age Gender Sedentary Moderately Active Active
19-25 Male 2,400-2,600 2,600-2,800 2,800-3,000
19-25 Female 1,800-2,000 2,000-2,200 2,400
26-35 Male 2,400-2,600 2,600-2,800 3,000
26-35 Female 1,800-2,000 2,000-2,200 2,400
36-45 Male 2,400-2,600 2,400-2,800 2,800-3,000
36-45 Female 1,800-2,000 2,000-2,200 2,200-2,400

As you can see, the 1,370 calories in a Whataburger chicken tender meal represents over 50% of the recommended daily intake for many adults, especially women and less active individuals. For more active adults and men, it provides well over one-third of total daily calorie needs.

So while the occasional chicken tender meal can likely fit into most people’s diets, getting this high-calorie meal frequently or even daily could easily lead to excess calorie intake and weight gain over time. It’s best to balance it out with lighter meals and snacks during the rest of the day.

Ways To Reduce Calories In A Chicken Tender Meal

If you want to enjoy a chicken tender meal from Whataburger but reduce the calorie count, here are some modifications you can request:

  • Order a 3-piece tender meal instead of the standard 4-piece.
  • Choose a small fry instead of a medium.
  • Opt for diet soda or water instead of regular soft drink.
  • Skip the Texas toast.
  • Order extra pickles, lettuce, tomato or other lower calorie toppings for your sandwich.
  • Use mustard or hot sauce instead of mayo-based sauces.
  • Share the fries or split the meal with a friend.

Implementing some of these simple swaps can easily shave off a few hundred calories from your meal.

Healthier Fast Food Chicken Meals

If you’re looking for lower calorie chicken meal options when eating out, here are some healthier fast food choices that weigh in under 650 calories[4]:

  • Chick-fil-A Grilled Nuggets Kids Meal with Fruit Cup and Milk: 150 calories
  • McDonald’s Artisan Grilled Chicken Sandwich and Apple Slices: 380 calories
  • Wendy’s Grilled Chicken Wrap, Small Chili and Side Salad: 640 calories
  • KFC Grilled Chicken Breast, Mashed Potatoes & Gravy, and Green Beans: 505 calories

So you can certainly satisfy a chicken craving at fast food restaurants while still watching your calorie intake – just opt for grilled breast, wraps, lighter sides and avoid fried foods, large portions, and sugary drinks.

Healthy Chicken Tender Recipes For Home

An even better option is to prepare healthier chicken tender meals at home. Here are some tasty recipes using fresh ingredients that deliver great flavor at a fraction of the calories:

Baked Chicken Tenders

  • Ingredients: Chicken breast cutlets, breadcrumbs, egg, seasoning
  • Method: Dip chicken in egg, coat with breadcrumbs and seasoning, bake at 425 degrees for 10-15 minutes
  • Serving: 4 tenders – 220 calories

Yogurt Chicken Tenders

  • Ingredients: Chicken breast, Greek yogurt, seasoning
  • Method: Marinate chicken in yogurt and spices, bake at 400 degrees for 18-20 minutes
  • Serving: 4 tenders – 180 calories

Air Fryer Tenders

  • Ingredients: Chicken breast, egg, whole wheat flour, panko breadcrumbs
  • Method: Dip chicken in egg, dredge in flour and panko, and cook in preheated air fryer at 390 degrees for 10-12 minutes
  • Serving: 4 tenders – 220 calories

Cooking your own chicken at home allows you to control ingredients, portions, and cooking methods to create meals that are satisfying yet light on calories.

Should You Eat A 1,370 Calorie Meal?

At the end of the day, whether or not a 1,370 calorie chicken tender meal fits into your diet or weight goals comes down to your unique calorie needs and how often you are consuming these high-calorie meals.

Here are some general guidelines:

  • If you need about 2,000 calories per day, consuming a 1,370 calorie meal means the rest of your meals and snacks for the day need to be very light, like salads, lean protein, and raw fruits and veggies.
  • If your calorie needs are higher, at 2,400-2,800 per day for active men, this meal may be ok for occasional consumption, but not as an everyday occurrence.
  • For individuals trying to lose weight by eating at a caloric deficit, a 1,370 calorie meal would make it very challenging to meet weight loss goals.

The bottom line – enjoyable occasional splurges on higher calorie fast food meals are unlikely to negatively impact health in an otherwise balanced diet. But regularly eating these high-calorie meals can promote weight gain, so moderation and balance is key. Being informed about calorie content empowers you to make the best choices for your needs and goals.

Conclusion

A standard chicken tender meal from Whataburger containing 4 tenders, medium fries, Texas toast, and a drink delivers a hefty calorie load of 1,370 calories. While the occasional indulgence is fine for most people, consuming meals with this many calories on a regular basis can lead to weight gain and negative health effects over time. Simple modifications like reducing portions and choosing lower calorie sides and beverages can trim hundreds of calories off your meal. Or opt for lighter chicken choices like grilled sandwiches and wraps when dining at fast food restaurants. For maximum nutrition and calorie control, preparing healthier versions like baked, yogurt marinated, or air fried tenders at home is your best option. Use the detailed breakdown provided in this article to help make informed choices that align with your individual dietary needs and health goals.

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