Are chicken tenderloins healthier? A nutritional deep dive

January 9, 2026 •

3 min read

Did you know that the 'tenderloin' is actually a distinct, small muscle found beneath the larger chicken breast? When determining if chicken tenderloins are healthier, the answer depends on their nutritional profile compared to other cuts and, crucially, how they are prepared.

Quick Summary

This article examines the nutritional content of chicken tenderloins, comparing them to chicken breast. The impact of various cooking methods on overall healthiness is also covered, helping you make informed dietary decisions.

Key Points

Lean Protein Source: Chicken tenderloins are a nutrient-dense, high-protein, and low-fat cut of white meat.
Comparable to Breast: Nutritionally, tenderloins are very similar to chicken breast, though some variations in protein, fat, and sodium content exist.
Cooking Method is Key: The healthiness of tenderloins is most impacted by how they are cooked; healthier methods like grilling or baking are best.
Tenderness and Flavor: Tenderloins are naturally more delicate and flavorful than chicken breasts due to their location and composition.
Easy to Cook: Their smaller size means tenderloins cook quickly, making them a convenient option for fast, healthy meals.

What Exactly Is a Chicken Tenderloin?

A chicken tenderloin is a narrow, tender strip of white meat located on the underside of each chicken breast, nestled against the breastbone. Also referred to as 'chicken tenders' or 'inner fillets,' each bird has two tenderloins. They are naturally more tender than the main breast muscle because they are used less frequently. This tenderness comes with a slight difference in some nutritional aspects when compared to the breast, though both are excellent sources of lean protein.

Nutritional Breakdown: Tenderloin vs. Breast

Comparing chicken tenderloins to chicken breast reveals slight nutritional differences. Both are lean white meat, but the ratios of protein, fat, and calories can vary.

Protein, Fat, and Calories

Generally, chicken breast has a slightly better protein-to-fat ratio than tenderloin. Some data suggests a 3.5-ounce serving of cooked breast offers more protein and fewer calories than tenderloin. Tenderloins might have marginally higher fat and sodium, contributing to a juicier taste. However, these variations are minor, making both cuts excellent lean diet options.

Vitamins and Minerals

Both cuts are rich in essential vitamins and minerals. Tenderloins offer niacin, vitamin B6, phosphorus, and selenium. Chicken breast also provides niacin and selenium, with potentially slightly higher B6. Incorporating either into your diet provides dense nutrients.

The Health Impact of Your Cooking Method

Preparation significantly affects the healthiness of chicken tenderloins. Unhealthy cooking can turn a lean cut into a less healthy meal. Opting for healthier methods preserves the lean, high-protein benefits.

Healthier Cooking Methods

Grilling: Simple, effective, and uses minimal added fat. Marinating adds flavor without excessive calories.
Baking or Roasting: A simple way to keep tenderloins juicy. Cooking with vegetables makes a balanced meal.
Air Frying: Gives a crispy texture like deep frying but with much less oil, a healthier option.
Pan-Searing: A quick method using a small amount of healthy oil like olive or avocado oil, ideal for stir-fries.

Less Healthy Cooking Methods

Deep-frying or breading adds significant fat, calories, and sodium. Heavy, sugary, or high-sodium sauces also diminish the health benefits of the lean meat.

A Quick Guide to Buying and Preparing

When buying, note that some products labeled 'chicken tenders' are cut from the breast, not true tenderloins. Genuine tenderloins have a small, white tendon.

Removing the Tendon

The tendon is safe to eat but can be tough. A common method uses a fork to pin the tendon against a board while pulling it out with a paper towel.

Comparison Table: Tenderloin vs. Breast (per 100g, cooked and skinless)


Attribute	Chicken Tenderloin	Chicken Breast
Calories	~165 kcal	~165 kcal
Protein	~30g	~31g
Fat	~3-4g	~3.6g
Sodium	May be slightly higher	May be slightly lower
Texture	Softer, more delicate	Slightly firmer

Note: Nutritional values can vary slightly.

Conclusion: So, Are Chicken Tenderloins Healthier?

Chicken tenderloins are a very healthy, lean protein source, low in fat and rich in vitamins and minerals. They are nutritionally comparable to chicken breast, though breasts might have a slightly better protein-to-fat ratio. The most crucial factor is cooking method. Healthy techniques like grilling, baking, or air frying ensure tenderloins remain an excellent dietary choice, avoiding the pitfalls of deep frying.

For more in-depth information on chicken nutrition and preparation, you can visit resources like CookingHub.

Frequently Asked Questions

No, while very similar, the nutritional value is not identical. Some sources indicate tenderloins may have slightly more fat and sodium but are often juicier, while chicken breast can have a slightly higher protein content per serving.

The white string found in a chicken tenderloin is a tendon. It is perfectly safe to eat but can be tough and chewy once cooked, so many people choose to remove it before preparing the meat.

Yes, you can often use tenderloins and chicken breast interchangeably, especially in recipes requiring smaller, cut-up pieces. Tenderloins cook faster, so you must adjust cooking times to avoid overcooking and drying out the meat.

Generally, no. While the chicken tenderloin itself is healthy, breading and deep frying add a significant amount of unhealthy fats, calories, and sodium, which detract from the lean nature of the meat.

Healthy cooking methods include grilling, baking, pan-searing with minimal oil, and air frying. These techniques minimize added fat while preserving the chicken's natural tenderness.

Chicken tenderloins are often more expensive because they are a much smaller cut of meat. Each chicken only has two tenderloins, making them a less abundant product than the larger breasts.

A common kitchen hack involves using a fork. Place the tendon between the tines of a fork, grip the end of the tendon with a paper towel, and pull the tendon through as you hold the chicken down with the fork.