How many pieces is 4 oz of chicken tenders?

Chicken tenders, also known as chicken strips or chicken fingers, are a popular chicken dish made from the tenderloin portion of the chicken breast. When buying raw chicken tenders from the grocery store or ordering them at a restaurant, it’s common to see them sold by the ounce or pound. But how many individual chicken tender pieces make up a 4 oz serving?

What is the typical size of a chicken tender?

To determine how many chicken tender pieces are in 4 oz, we first need to establish an average size and weight for a single chicken tender. According to USDA data, the typical weight of a chicken tender is around 1 oz or 28 grams. However, there can be some variability:

  • Small chicken tenders may weigh around 0.75 oz
  • Average sized chicken tenders are about 1 oz
  • Large or jumbo chicken tenders may be 1.25 oz – 1.5 oz

For the purposes of this calculation, we’ll assume an average chicken tender is 1 oz. But keep in mind the size could range from 3/4 oz up to 1 1/2 oz for a single tender piece.

Calculating pieces in 4 oz of chicken tenders

If the typical chicken tender is 1 oz, we can divide the total weight of 4 oz by 1 oz per piece to determine the number of tenders:

4 oz / 1 oz per tender = 4 chicken tender pieces

So if you purchase a 4 oz package of raw chicken tenders or order a 4 oz serving at a restaurant, it should contain approximately 4 individual tender pieces, assuming an average 1 oz size.

Variability in counts

However, there will likely be some variability in the actual number of pieces in 4 oz packages or servings:

  • If the tenders on the small side (0.75 oz each), a 4 oz serving may contain 5-6 pieces
  • With average 1 oz tenders, expect 4-5 pieces in 4 oz
  • For larger 1.25+ oz tenders, there may only be 3-4 pieces in 4 oz

So while 4 tenders is typical, the actual piece count could range from 3-6 depending on the size. It’s a good idea to visually inspect the package or serving to get an idea of the tenders’ size and expected number.

Typical serving sizes for chicken tenders

Beyond just 4 oz, it’s also helpful to know the typical serving sizes for chicken tenders by weight:

Serving Size Expected Pieces
2 oz 2-3 pieces
4 oz (1/4 lb) 3-5 pieces
6 oz 5-7 pieces
8 oz (1/2 lb) 7-10 pieces
12 oz (3/4 lb) 10-15 pieces
1 lb (16 oz) 14-20 pieces

As you can see, piece counts may vary somewhat for each serving size depending on the size of the individual tenders. But this table can act as a rough guideline when purchasing chicken tenders or reading menus.

Factors that affect chicken tender size

Why can the size of chicken tenders vary so much? Here are some of the main factors that affect the size and weight of individual tender pieces:

Part of the chicken breast

Chicken tenderloins are cut from the tapered, narrow end of the chicken breast. Tenders from the widest part of the breast may be almost twice as big as ones from the narrowest end.

Bird size and age

Tenders cut from larger, older broiler chickens are typically bigger than those from smaller, younger chickens like cornish hens.

Cutting technique

Some butchers or prep cooks may cut the tenderloin into larger pieces vs. smaller, narrower strips.


The thickness of the tenderloin portion can also vary, resulting in some thicker, meatier tenders vs. thinner, flatter ones.

Preparation method

Breading and frying tenders may increase the weight and size compared to plain grilled tenders.

Restaurant vs. retail

Restaurant and food service chicken tenders sometimes tend to run larger than retail packaged tenders from the grocery store.

Weighing chicken tenders for accuracy

For maximum accuracy when following a recipe or tracking nutrition, consider weighing your chicken tenders rather than relying on piece counts alone:

  • Use a kitchen scale to weigh each tender piece individually
  • Add up the weights of all pieces to determine the total ounce or gram yield
  • Compare the total weight to the desired quantity in the recipe
  • Adjust the amount upwards or downwards as needed

Weighing each piece will account for variability in size and provide a precise total quantity needed for your dish.

Typical nutrition info for chicken tenders

Here are some estimates for the nutrition contents of chicken tenders based on USDA data for boneless, skinless chicken breast. Values can vary depending on preparation method, coating, and exact cut of chicken used.

Nutrition Facts 4 oz (about 4 tenders) 8 oz (about 8 tenders) 12 oz (about 12 tenders)
Calories 124 248 372
Fat 2g 4g 6g
Protein 26g 52g 78g
Carbs 0g 0g 0g

Chicken tenders are a lean, protein-packed option with minimal fat or carbs. Watch out for heavy breading or frying preparation methods which can increase the calorie and fat content.

Cooking times for chicken tenders

Chicken tenders cook quickly compared to a whole chicken breast or thigh. Here are some estimated cooking times based on preparation method:


  • 15-20 minutes at 375°F


  • 6-8 minutes per side over medium heat


  • 3-5 minutes until golden brown and 165°F internal temperature

Air Fryer

  • 10-12 minutes at 370°F

Check for doneness by cutting into the thickest part of a tender to ensure it reaches an internal temperature of 165°F and is cooked through. Raw chicken can contain harmful bacteria.

Popular ways to serve chicken tenders

Chicken tenders are versatile and can be served in many different ways both as an entree or appetizer. Here are some popular options:

Main dish ideas

  • Chicken tenders with fries or potato wedges
  • Chicken Parmesan with tomato sauce and melted mozzarella
  • Buffalo chicken tenders with blue cheese dressing
  • Chicken fajitas with sautéed peppers and onions
  • Chicken alfredo with creamy fettuccine pasta
  • Crispy chicken tenders tacos

Appetizer or snack suggestions

  • Honey mustard chicken tenders
  • BBQ chicken tenders with ranch dip
  • Sweet and sour chicken tenders
  • Teriyaki chicken tenders
  • Chicken tenders nachos

Get creative with sauces, seasonings, and side dishes! Chicken tenders pair well with so many flavors.

Cost of chicken tenders

On average, you can expect to pay the following prices for chicken tenders:

  • Raw chicken tenders: $3-6 per pound
  • Frozen prepared tenders: $6-8 for 20-28 oz bag
  • Restaurant appetizer: $6-10 for 3-5 tenders
  • Entree at fast food: $5-7 for 4-6 tenders
  • Main dish at a restaurant: $12-18 for 8-12 oz serving

Watch for sales and bulk discount Club stores for the best deals on packaged chicken tenders. Restaurants tend to charge much higher prices per pound.

Are chicken tenders healthy?

Chicken tenders can be a healthy protein option as part of a balanced diet. Some benefits of tenders compared to other high-fat proteins include:

  • Low in saturated fat and high in protein
  • Can be baked, grilled, or air fried instead of deep fried
  • Provide B vitamins like niacin and vitamin B6
  • Contain selenium, zinc, phosphorus and other minerals

Avoid heavily breaded or fried tenders and opt for lighter preparations and dipping sauces to keep them nutritious. Enjoy in moderation along with veggies and whole grains.


To summarize, a 4 oz serving of chicken tenders will typically contain 3-5 individual tender pieces, assuming an average 1 oz piece size. However, the exact count can range from 2-7 tenders depending on preparation method and natural size variability.

For accuracy in recipes or nutrition tracking, weigh chicken tender pieces rather than relying solely on piece counts. 4 oz provides a lean, protein-filled serving with 26g protein and just 124 calories. Chicken tenders can be a versatile, budget-friendly addition to many types of meals and snacks when prepared in a healthy way.

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