Are Chicken Tenderloins Low in Calories? A Complete Nutritional Breakdown

October 19, 2025 •

3 min read

According to nutritional data, a 3.5-ounce serving of plain, cooked chicken tenderloin contains approximately 110 calories, making it a notably low-calorie option. However, the total calorie count for chicken tenderloins is highly dependent on the cooking method and any additional ingredients used.

Quick Summary

This article examines the nutritional content of chicken tenderloins, comparing their calorie and fat profile to other chicken cuts. It also details the significant impact of preparation methods on the final calorie count.

Key Points

Low in Calories: Plain, cooked chicken tenderloins are low in calories and fat, containing roughly 110 kcal per 3.5 ounces.
High in Lean Protein: As a lean protein source, tenderloins are excellent for muscle building, satiety, and weight management.
Vitamins and Minerals: They provide essential nutrients such as niacin, phosphorus, and selenium.
Cooking Method Matters: Preparation significantly impacts the final calorie count; frying adds substantial fat and calories, while baking or grilling keeps them low.
Comparable to Chicken Breast: Tenderloins have a similar nutritional profile to chicken breast, but with a more delicate, tender texture.
Versatile for Healthy Meals: Their fast cooking time and adaptability make them perfect for a variety of quick, nutritious dishes.

Understanding the Nutritional Profile of Chicken Tenderloins

Chicken tenderloins, also known as inner fillets, are a small strip of white meat found under the chicken breast. They are prized for their delicate, tender texture and mild flavor. From a nutritional standpoint, they are primarily a source of lean protein, which is vital for building and repairing tissues, immune function, and promoting a feeling of fullness.

For a standard 3.5-ounce (100-gram) portion of plain, cooked, skinless chicken tenderloin, the nutritional breakdown is impressively lean:

Calories: Approximately 110 kcal
Protein: Approximately 25 grams
Fat: Around 1 gram
Carbohydrates: 0 grams

Beyond these macronutrients, tenderloins also provide a range of essential vitamins and minerals. These include niacin (Vitamin B3) for energy metabolism, vitamin B6 for brain health, phosphorus for bone strength, and selenium, a powerful antioxidant. This nutrient-dense profile makes them a highly beneficial addition to a balanced diet, especially for those monitoring their caloric intake.

Tenderloins Compared to Other Common Chicken Cuts

When evaluating chicken as a low-calorie protein source, it's helpful to see how tenderloins stack up against other popular cuts. While all skinless chicken is a good source of lean protein, the specific fat and calorie content can differ.

Chicken Breast vs. Tenderloin

Many people confuse tenderloins with chicken breasts, but they have subtle differences. Tenderloins are naturally more tender and cook faster due to their smaller size. In terms of nutrition, they are very similar, with a small variation in fat and sodium. Some data suggests plain chicken breast is slightly leaner, but the difference is minimal.

Tenderloins vs. Dark Meat (Thighs and Wings)

Dark meat cuts like thighs and wings are significantly higher in fat and, therefore, calories. They offer a richer flavor and juicier texture, but at the cost of being less lean. This makes tenderloins a clear winner for anyone specifically prioritizing a low-calorie protein source.

Comparison Table: Chicken Tenderloins vs. Other Cuts


Feature	Chicken Tenderloin (100g, cooked)	Chicken Breast (100g, cooked)	Chicken Thigh (100g, cooked)
Calories	~110 kcal	~165 kcal	~179 kcal
Protein	~25g	~31g	~25g
Fat	~1g	~3.6g	~8.9g
Tenderness	Very tender	Slightly firmer	Moist, juicy
Cooking Time	Very quick	Quick	Moderate

The Biggest Factor: Cooking Method

The raw, intrinsic nutritional value of a chicken tenderloin can change dramatically based on how it's prepared. While the meat itself is lean, adding fats, breading, or sauces can quickly increase the calorie count.

Healthy Cooking Methods: To keep calories low, opt for cooking methods that require little to no added fat. Grilling, baking, air frying, poaching, or steaming are excellent choices. Season with herbs, spices, or a light marinade for flavor without the extra calories.
High-Calorie Cooking Methods: Frying in oil or covering with a heavy, flour-based breading will significantly increase the fat and calorie content. For example, commercially fried chicken tenders will be much higher in calories than a plain, baked version.

Cooking Tips for Perfect, Healthy Tenderloins

For those seeking a nutritious, low-calorie meal, consider these tips to maximize flavor while minimizing added fat:

Dry Pat: Pat the tenderloins dry with a paper towel before seasoning to help create a better sear or crust without excess oil.
Avoid Overcrowding: When pan-searing, cook in batches to prevent steaming. Overcrowding can cause the temperature to drop and result in a less desirable texture.
Check for Doneness: Use a meat thermometer to ensure the thickest part of the tenderloin reaches an internal temperature of 165°F (74°C). Overcooking will dry out the meat and make it tough.
Rest the Meat: After cooking, allow the chicken to rest for a few minutes. This allows the juices to redistribute, resulting in a more moist and flavorful result.

Conclusion: The Final Verdict on Tenderloin Calories

So, are chicken tenderloins low in calories? The answer is a definitive yes, provided they are cooked with health in mind. As a lean, high-protein food, they offer a foundation for countless nutritious meals that support weight management and muscle maintenance. Their versatility and fast cooking time make them a practical choice for busy individuals. By opting for cooking methods like baking, grilling, or air frying instead of deep frying, and using minimal oil, you can fully embrace the health benefits of this tender, flavorful cut of poultry. Choosing healthy preparation methods ensures that you get a delicious meal without sabotaging your health goals. For more healthy chicken recipes, visit reputable sites like Allrecipes for inspiration, as seen in search results.

For inspiration on healthy cooking methods and recipes, see this recipe on Allrecipes.com

Frequently Asked Questions

The calorie count for a fried tenderloin is significantly higher than a plain one due to the added fat from the oil and the carbohydrates from the breading. Some reports suggest that fried versions can be over 100 calories per small piece, depending on the preparation.

Both are very healthy and low in fat. Chicken breast is sometimes reported as being marginally leaner per 100 grams, but the nutritional difference is negligible. Tenderloins are naturally more tender, while breast meat can dry out more easily if overcooked.

For a low-calorie meal, the best cooking methods are baking, grilling, air frying, or pan-searing with minimal oil. These methods preserve the lean nature of the meat without adding unnecessary fat.

Yes, their high protein and low-fat content make chicken tenderloins an excellent food for weight loss. Protein helps you feel full longer, which can reduce overall calorie consumption.

Not necessarily. A chicken tenderloin is a specific, naturally occurring muscle. Chicken strips or tenders sold in stores can sometimes be made from tenderloins, but they can also be cut from the chicken breast. Always check the packaging for clarity.

Plain, skinless chicken tenderloins are very low in fat, typically containing around 1 gram of fat per 3.5-ounce serving. Most of this is healthy unsaturated fat.

Chicken tenderloins are rich in high-quality protein and contain important micronutrients. These include B vitamins like niacin and B6, as well as minerals such as phosphorus and selenium.