I was going to say what DLCJ21 said, regarding the portion size of lean meat. I'd guess a portion size would be a little different with tenders, but it's a start.
Doesn't the package give you nutrition facts and a guideline of quantity? Sometimes they're misleading, but it's a start. It's so frustrating not to be able to tell how much you're actually eating, I know. Our food scale recently got broken and we have yet to get a new one, and it's a real pain to be without it. Luckily they're cheap, I just have to remember to pick one up one of these days. :P
You could also just go to your food tracker and put in McDonals 4 piece and see what the nutrition is on that and use it as a guidline. It's hard to estimate exactly what and how much of something we are consuming, 9 out of 10 times, we are underestimating how much, and how many calories and the rest of the stuff we have to track.
I'd definitely invest in a food scale.. But until then, see what the package says. If it's nice, it will give you the approximate number of tenders per serving which you can then use to calculate how many calories/fat/etc are in however many tenders. For the chicken tenders that I buy that are frozen individually, about 2 tenders equals four ounces. However, I have bought some where 1 tender is 1 ounce so it varies from brand to brand. If you buy a particular brand, double check every so often that they haven't changed their nutritional info. One week I have exceptionally small tenders so I could eat 3 tenders for 2 ounces when usually I get 2 tenders for 2 ounces. It really depends on the brand and as a PP said, your mode of cooking will of course vary the calorie count.
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