Chicken Nuggets: Which Are Healthiest?

chicken fingers

FN_FN Kitchens Homemade Frozen Chicken Fingers.tif

FN_FN Kitchens Homemade Frozen Chicken Fingers.tif

©2012, Television Food Network, G.P. All Rights Reserved

2012, Television Food Network, G.P. All Rights Reserved

As a mom of two young kids, I certainly have the need to pop a batch of frozen nuggets into the oven from time to time. As a dietitian, I want to make sure those nuggets aren't filled with junk! Here are some sensible options, three store-bought and one homemade.

What's Inside A Nugget?

Nuggets come in all shapes and sizes but the majority contain numerous processed ingredients including fillers, excess water and thickeners. As for the nutrition facts, chicken nuggets average 30 to 50 to calories and 2 to 4 grams of fat per piece. A serving will pack in 400 to 500 milligrams of sodium, or about 20 percent of the daily recommended allotment.

Better Nuggets

There are some smarter options out there. Here's what the nutrition labels reveal.

•     Bell & Evans

A beautifully simple ingredient list and chicken raised without antibiotics. It's nice to see a chicken nugget that actually tastes like chicken.

•     Applegate Farms

Available in both traditional and gluten-free varieties, these well-seasoned nuggets have high quality ingredients and a sensible amount of calories, fat and sodium.

•    Veggie Patch

Made with a soy-based protein, these faux chicken nuggets are comparable to the all-stars mentioned above in calories, protein, fat and sodium, plus they're cholesterol free.

•   Homemade

When you do have the time, try these homemade  chicken fingers (above). Make extra and store in the freezer.

Tell Us: What's your choice for a healthier nugget?

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »

Next Up

It’s About Dang Time – KFC Launches Chicken Nuggets

The launch is being tested at select locations.

Boston Market Launches a New Kind of Chicken Nugget

Its signature rotisserie chicken is going bite-sized.

At Last, KFC Brings Its Fried Chicken Nuggets Nationwide

The item, which was first tested in 2022, will be available beginning March 27.

Tyson’s Halloween Chicken Nuggets Are Back – With an Exciting Update

This year, the ghoulishly fun bites will be available for purchase nationwide.

Which Is Healthier: Turkey or Beef Burgers?

Beef burgers get a bad rap for being too high in fat, but turkey burgers can cook up dry and bland. Here's what to know about choosing the best burger.

Where To Get Tyson’s Too-cute Halloween Nuggets

Snatch these up for a scary good pre-trick-or-treating meal.

Which Grocery Stores Are Open on Christmas Day?

Forgot something on your ingredient list? Here’s where to go when you’re in a pinch.

Which Grocery Stores Are Open and Closed on Thanksgiving?

Here's where you can grab any last minute ingredients.

Which Is Better for You: Almond Butter or Peanut Butter?

We break down the differences between the two popular nut butters.