Are Chicken Tenderloins High in Calories? Separating Fact From Fiction

November 23, 2025 •

3 min read

According to the USDA, a 4-ounce serving of raw, boneless, skinless chicken breast contains approximately 110 calories, while the calorie count for chicken tenderloins is similar, though some cuts can have slightly more depending on the brand and preparation. The perception of whether chicken tenderloins are high in calories often depends on how they are cooked and seasoned, not the meat itself. Unbreaded, un-fried chicken tenderloins are a lean and healthy protein source, similar in calorie content to chicken breasts.

Quick Summary

This article examines the nutritional content of chicken tenderloins and whether they are calorie-dense. It breaks down their lean protein profile, compares their calorie count to chicken breast, and explains how cooking methods like frying or breading drastically increase their caloric value. It offers guidance on how to enjoy tenderloins as part of a low-calorie diet.

Key Points

Low in its natural state: Unprepared chicken tenderloin is a lean and low-calorie protein source, similar to chicken breast.
Preparation is key: The calorie count drastically increases with high-fat cooking methods like deep-frying and heavy breading.
Cooking method matters most: Healthier preparations like grilling, baking, or poaching keep the calorie count low.
Myth vs. Reality: The perception of 'high calories' comes from comparing healthy chicken tenderloins with processed fast-food 'chicken tenders'.
Versatile for healthy meals: Tenderloins are a great choice for quick, healthy, and high-protein meals when cooked properly.
Good for weight management: Due to their high protein and low fat content, tenderloins can help promote satiety and support weight loss goals.

The Nutritional Profile of Unprepared Chicken Tenderloins

When assessing the inherent caloric value of any food, it is crucial to consider it in its most basic, unprepared state. Chicken tenderloins, which are the strips of muscle found under the chicken breast, are naturally very lean. A 4-ounce serving of raw, boneless, skinless chicken tenderloin contains a moderate number of calories, roughly comparable to a chicken breast of the same weight. The primary macronutrient in tenderloins is protein, which is vital for muscle growth and repair, as well as promoting satiety.

Are Tenderloins Really Higher in Calories Than Chicken Breast?

There is some conflicting information regarding the exact calorie comparison between tenderloins and breasts. Some older sources and user opinions suggest tenderloins have a slightly higher fat and sodium content, leading to a marginally higher calorie count per ounce, while others find the values nearly identical. These small differences are often negligible in the context of a full meal, and variations between brands and cuts can be more significant. For most healthy individuals, either option serves as an excellent source of lean protein. However, those strictly monitoring sodium intake for specific health reasons, such as heart issues, might prefer chicken breast.

The Cooking Method Makes All the Difference

While the base product is lean, the biggest variable in the caloric content of a chicken tenderloin is the preparation method. Deep-frying, a common method for restaurant-style chicken tenders, dramatically increases the fat and calorie count. Breading also adds a significant amount of carbohydrates and calories. For those aiming to keep their meal low in calories, opting for healthier cooking methods is key.

Here is a comparison of common cooking methods and their impact on a typical 4-ounce serving of chicken tenderloins:


Preparation Method	Added Fat	Added Carbohydrates	Estimated Calorie Impact
Baked/Grilled (Unbreaded)	Minimal (e.g., non-stick spray)	None	Minimal increase from base
Pan-seared in butter	Moderate	None	~50-100+ calories
Oven-baked (Lightly breaded)	Moderate	Moderate	~100-150+ calories
Air-fried	Minimal	Moderate (depending on breading)	~100+ calories
Deep-fried	High	High	~200-400+ calories

Healthy Ways to Prepare Chicken Tenderloins

To maximize the health benefits and keep the calorie count low, consider these preparation techniques:

Poaching: This involves gently simmering the chicken in liquid, like broth, which adds no fat and keeps the meat incredibly moist and tender.
Steaming: Cooking with steam retains moisture and flavor without the need for added oil.
Air-Frying: Using an air fryer can give you a crispy exterior without the excess oil associated with deep-frying.
Grilling/Baking: Cooking on a grill or in the oven with minimal added fat, like a light spray of olive oil, is a straightforward, healthy option.

Debunking the High-Calorie Myth

Many people associate the term "chicken tenders" with fast-food versions, which are typically breaded and deep-fried. This mental connection is the source of the misconception that chicken tenderloins are a high-calorie food. In reality, the breading and oil are the culprits, not the tenderloin itself. When prepared with health-conscious methods, chicken tenderloins are a lean and nutritious protein choice that fits well into a balanced diet.

Conclusion

In conclusion, are chicken tenderloins high in calories? The raw, natural muscle is not. It is a lean, protein-rich cut of poultry that is comparable in nutritional value to chicken breast. The reputation for being high in calories stems from common, unhealthy preparation methods like deep-frying and heavy breading. By opting for cooking techniques that require little to no added fat, such as grilling, baking, or air-frying, you can enjoy this versatile and tender cut of chicken as part of a healthy, low-calorie diet. For those managing their weight or simply aiming for healthier eating, chicken tenderloins prepared thoughtfully are an excellent choice. Remember that the final calorie count depends more on how you cook it than on the meat itself. For further reading on healthy cooking methods, you can visit a site like Healthline.

Frequently Asked Questions

In their boneless, skinless form, the calorie count for chicken tenderloins and chicken breasts is very similar. Any small variations in fat and sodium are generally negligible for most people, and cooking method is the main factor determining the final calorie total.

Yes, frying, particularly deep-frying, significantly increases the calorie count of chicken tenderloins due to the added fat from the oil and the carbohydrates from any breading. For a low-calorie meal, it is best to avoid frying.

The healthiest ways to cook chicken tenderloins include grilling, baking, poaching, or steaming. These methods add little to no extra fat and preserve the meat's natural lean properties.

Yes, 'chicken tenders' found in fast-food restaurants are typically breaded and deep-fried, making them very high in calories and fat compared to a plain chicken tenderloin. The meat itself is not the high-calorie component; the preparation is.

Absolutely. When prepared using healthy, low-fat methods like baking or grilling, chicken tenderloins are a great source of lean protein that promotes satiety, making them an excellent addition to a weight loss diet.

A plain, cooked chicken tenderloin is primarily a source of lean protein, containing minimal fat and carbohydrates. It also provides essential vitamins and minerals like Niacin, Vitamin B6, and Selenium.

Chicken tenderloins are the thin, strip-like muscles found underneath the larger chicken breast. They are very similar to breast meat in flavor and texture but are naturally more tender and cook more quickly due to their smaller size.