Chicken strips, also known as chicken tenders, are a popular frozen food item. They provide a quick and easy protein option that both kids and adults enjoy. But are frozen chicken strips actually healthy? Here is a comprehensive look at the nutritional value, ingredients, and health impacts of frozen chicken strips.
Nutritional value of frozen chicken strips
Frozen chicken strips can have varying amounts of calories, fat, protein, and other nutrients depending on the specific brand and preparation. Here is the typical nutritional breakdown for a 85g frozen chicken strip serving (about 3 strips):
- Calories: 140
- Total fat: 7g
- Saturated fat: 2g
- Trans fat: 0g
- Cholesterol: 40mg
- Sodium: 220mg
- Total carbs: 8g
- Dietary fiber: 0g
- Sugar: 0g
- Protein: 13g
As you can see, frozen chicken strips are a lean source of protein, with a 3 oz serving providing 13g of protein. They are lower in fat than breaded options, with only 7g total fat per serving. The sodium is moderate at 220mg per serving.
When comparing frozen chicken strips to boneless, skinless chicken breasts, there are some differences:
| 85g frozen chicken strips | 85g chicken breast |
|---|---|
| 140 calories | 93 calories |
| 7g fat | 1.3g fat |
| 220mg sodium | 65mg sodium |
Chicken breasts are lower in calories and fat and significantly lower in sodium. But frozen chicken strips still provide an excellent source of protein.
Ingredients in frozen chicken strips
Reading the ingredient list can give you a better idea of the quality and health factor of frozen chicken strips. Here are some common ingredients:
Chicken breast: The primary ingredient should be chicken breast meat, ideally with no skin or breading. This provides the protein.
Water and vegetable oil: Added water and oils keep the chicken strips juicy and enhance flavor. Canola, sunflower, soybean, and other vegetable oils are typically used.
Breading or batter: Many frozen chicken strips have a breading or batter coating for more flavor and crunch. The coating adds more carbs, calories, and sodium. Look for options without breading if you want to avoid this.
Seasonings: Salt, spices, garlic, onion, and natural flavors enhance taste. Look for options without excessive sodium levels.
Preservatives: Preservatives like citric acid and sodium phosphates can be added to maintain freshness and moisture.
Binders: Binders and fillers like wheat flour or whey protein concentrate may be added to help hold the chicken together. These add calories and carbs.
A short ingredient list focused on chicken, vegetable oil, and natural seasonings is an indicator of a healthier frozen chicken strip option. You may want to avoid products with preservatives, excessive sodium, and fillers like wheat or whey.
Potential health benefits
Here are some of the potential health benefits that frozen chicken strips can offer:
Lean protein source: The chicken provides a good source of lean protein, which helps build and maintain muscle mass. Protein also helps keep you feeling fuller for longer after eating.
Vitamins and minerals: Chicken contains B vitamins like niacin, vitamin B6, and vitamin B12. It also provides minerals like selenium, phosphorus, and zinc.
Anti-inflammatory effects: Chicken contains the antioxidant mineral selenium, which can help reduce inflammation in the body. Lower inflammation promotes overall health.
Easy to chew and swallow: The thin, uniform shape of chicken strips may make them easier to chew and swallow than a whole chicken breast for some people, including children and the elderly.
So in moderation, frozen chicken strips can be part of a balanced diet and provide protein, vitamins, minerals, and other nutrients.
Potential health risks and downsides
However, there are also some potential health cautions to consider with frozen chicken strips:
High in sodium: The average sodium content of 220mg per serving is considered high. Excess sodium intakes have been linked to high blood pressure and other risks.
Heavily processed: Chicken strips go through processing like breading, frying, and freezing. This could diminish some nutritional value compared to fresh chicken.
Higher fat than chicken breasts: Frozen strips contain more fat grams than an equal serving of boneless, skinless chicken breast. The added oils boost fat content.
More calories than chicken breast: With added breading and fat, frozen strips pack in more calories per serving than fresh chicken. This could make weight control harder.
Potential added preservatives: While preservatives help preserve freshness, some controversial ones like BHA or BHT could be added. Studies link these to potential health risks.
So if you eat frozen chicken strips, moderating your portion sizes and sodium intake is advised. Also look for options without preservatives or heavy processing when possible for maximum nutrition.
Healthiest ways to eat frozen chicken strips
To make the most nutritious choices when eating frozen chicken strips, here are some tips:
Avoid heavily breaded options: The extra carbs, calories, and sodium in heavy breading or batter coatings make them less healthy. Seek out options labeled as crispy, crunchy or baked rather than breaded.
Watch sodium content: Compare brands and choose options lower in sodium whenever possible. Stay under 300mg sodium per serving.
Choose whole grain dippers: If serving strips with dipping sauces or bread, choose whole grains like whole wheat pitas or brown rice. These add more fiber.
Pair with vegetables: Serve chicken strips with sides like salad, roasted broccoli, or air-fried potato wedges. This balances the meal.
Use healthier cooking methods: Grilling, baking or air frying frozen strips is healthier than deep frying in oil.
Use fresh herbs and spices: Flavor strips with your own fresh or dried herbs and spices instead of relying on salty seasonings in processed options.
Watch portion sizes: Stick to recommended serving sizes, usually about 3 small strips. Measure servings to avoid overeating high calorie counts.
Compare brands: Look at multiple brands for the best nutrition stats per serving and shortest ingredient lists.
Making smart choices when purchasing and preparing frozen chicken strips can help maximize their nutritional value as part of a healthy diet. Moderating portions is also recommended given their higher calorie density.
Healthier substitutes for frozen chicken strips
If you are looking to make a healthier swap instead of eating frozen chicken strips, here are some alternatives to consider:
Chicken breast: Fresh, boneless, skinless chicken breast provides more protein and less fat and sodium. Quick-cook options like thin sliced chicken breasts offer convenience.
Rotisserie chicken: Pre-cooked rotisserie chicken from the grocery store makes a tasty, lower sodium substitute for strips. Shred or cut into strips.
Canned chicken: Canned chicken breast packed in water offers a low-fat protein source. Rinse before use to reduce the sodium content.
Frozen fish strips: Strips made from firm white fish like cod or tilapia are low in fat and calories. Choose unbreaded options.
Frozen shrimp or scallops: Frozen, pre-cooked shrimp and scallops are an easy protein that can be thawed and served or added to recipes.
Edamame: Shelled edamame beans add plant-based protein with fiber, vitamins, and minerals. Simply heat and season.
Tofu: Firm or extra firm tofu can be cut into strips and baked or grilled for an easy vegetarian substitute. Marinate for flavor.
Swapping out frozen chicken strips for lower processed options can up your nutrition when meal prepping or following recipes that call for this popular convenience item.
Conclusion
Overall, frozen chicken strips can be part of a balanced diet in moderation. They offer convenient protein, but can also contain added fat, sodium, and preservatives. To maximize nutrition, compare brands, control portions, use healthier cooking methods, and pair with veggies and whole grains. Substituting fresh chicken breast, canned chicken, frozen fish or shrimp, and plant proteins like edamame and tofu can also help increase nutrition in place of processed frozen chicken strips. Being mindful of your overall diet quality is important for health.