How many calories and protein are in a chicken tenderloin?

A 100-gram serving of raw chicken tenderloin contains approximately 81 calories and 15 grams of protein, making it a lean and protein-rich meat choice. Understanding the nutritional value of this popular poultry cut is key for managing your diet, whether you're focusing on weight loss, muscle gain, or simply healthy eating.

Quick Summary

This article details the specific calorie and protein content of chicken tenderloins, comparing it to other chicken cuts and showing how cooking methods like grilling or frying affect the nutritional profile. It provides a comprehensive guide for anyone tracking their macros or looking for a lean protein source.

Key Points

• Low Calories, High Protein: Raw chicken tenderloin is a lean meat, with approximately 81 calories and 15g of protein per 100g serving.

• Cooking Method is Key: Grilling or baking keeps calories low, while frying and breading significantly increases fat and caloric intake.

• Slightly Leaner than Breast: Tenderloin has slightly fewer calories and fat per 100g compared to chicken breast, though the breast offers slightly more protein.

• Supports Weight Management: The high protein content promotes satiety, helping to manage appetite and support weight loss goals.

• Provides Essential Nutrients: Beyond protein, it is a source of important micronutrients like B vitamins, selenium, and zinc.

• Versatile and Quick to Cook: Its smaller size makes it a fast and easy option for healthy weeknight meals.

Understanding the Raw Nutritional Profile

The chicken tenderloin, often called the pectoralis minor muscle, is a smaller, more tender strip of meat found underneath the main chicken breast. When considering its raw state, the nutritional content provides a clean baseline before any cooking variables are introduced.

Raw Chicken Tenderloin Per 100g

• Calories: 81 kcal
• Protein: 15g
• Fat: 1.8g
• Carbohydrates: 0g

This makes raw tenderloin an exceptionally lean source of complete protein, ideal for those who need a high-protein, low-fat component in their diet. It's important to note that these values change significantly once cooked and prepared.

The Impact of Cooking Methods on Calories and Protein

How you cook your chicken tenderloin will have a dramatic effect on its final nutritional value. Simply adding oil or a breading can drastically increase both the calorie and fat content.

Grilling, Baking, or Pan-Searing

When cooked with minimal or no added fat, the tenderloin remains a very low-calorie protein source. The calories primarily increase due to the removal of water during cooking, concentrating the nutrients. For example, a 3.5-ounce (100g) serving of plain, cooked tenderloin is generally around 110 calories with 25 grams of protein. This method retains the chicken's lean benefits without unwanted additives.

Breading and Frying

This is where the caloric impact changes most significantly. Battering and deep-frying cause the chicken to absorb large amounts of oil, raising the fat and calorie count substantially. A commercial, breaded chicken tender can range from 110 to over 170 calories per piece, depending on size and preparation. The addition of breading also introduces carbohydrates, which are naturally absent in plain chicken meat. For a 3-ounce serving of fully cooked, breaded tenderloins, you could be looking at 180 calories, with higher fat and sodium levels.

Sauces and Marinades

Even with healthier cooking methods, the choice of sauces and marinades can add hidden calories, sugar, and sodium. Sweet, sugary barbecue sauces or creamy, high-fat marinades should be used sparingly if you are tracking your caloric intake closely. Using dry rubs or a simple combination of herbs, spices, and citrus juice is a healthier alternative.

Comparison: Chicken Tenderloin vs. Chicken Breast

While often confused, the tenderloin and breast are different cuts with slightly varied nutritional profiles. Here is a comparison of cooked, skinless meat per 100g.

Feature	Chicken Tenderloin (100g cooked)	Chicken Breast (100g cooked)
Calories	~110 kcal	~165 kcal
Protein	~25 g	~31 g
Fat	~1 g	~3.6 g
Tenderness	Generally more tender	Slightly less tender, can dry out

As the table shows, chicken tenderloin is slightly leaner and more tender than the breast, with a lower calorie count and less fat per 100g. The breast, however, offers a higher protein content by weight. Both are excellent choices for a lean protein, with the best option depending on your specific caloric goals and preference for texture.

Cooking Tips for Maximizing Health Benefits

For those looking to maintain a high-protein, low-calorie diet, the cooking method is paramount. Here are a few tips:

• Use High Heat for a Quick Sear: Because of their size and leanness, tenderloins cook quickly. Use a hot pan for a quick sear to lock in moisture and flavor without overcooking.
• Marinate Thoughtfully: Instead of creamy or sugary marinades, use acidic options like lemon juice or vinegar with fresh herbs and spices. This adds flavor and helps tenderize the meat without adding excess calories.
• Air Fry for Crispiness: If you enjoy a crispy texture but want to avoid deep-frying, an air fryer is an excellent tool. It can achieve a similar result using significantly less oil.
• Rest the Meat: Allow the cooked tenderloin to rest for a few minutes before slicing. This helps the juices redistribute, resulting in a moister, more flavorful cut.

The Health Benefits of Chicken Tenderloin Protein

Beyond just calories, the high-quality, complete protein found in chicken tenderloins offers several health advantages.

• Muscle Growth and Repair: Protein is essential for building and maintaining muscle mass, making chicken tenderloins a staple for athletes and anyone engaged in strength training.
• Weight Management: High-protein meals increase satiety, helping you feel fuller for longer and reducing overall calorie consumption, which is beneficial for weight management.
• Metabolic Health: The body uses more energy to digest protein than fats or carbs, a process known as the thermic effect of food. This can slightly boost your metabolism.
• Micronutrients: Chicken is a good source of B vitamins, selenium, and zinc, which support energy metabolism, immune function, and bone health.

Conclusion

Chicken tenderloin is an excellent, lean source of high-quality protein, with a relatively low-calorie count, especially when prepared healthily. While raw tenderloins average 81 calories and 15 grams of protein per 100g, the final nutritional outcome is highly dependent on cooking methods. Opting for grilling, baking, or air frying with minimal added fats ensures you maximize the health benefits of this versatile cut. When compared to chicken breast, the tenderloin is slightly lower in calories and fat, though marginally lower in protein. Making mindful choices in preparation allows you to enjoy chicken tenderloins as a cornerstone of a healthy, balanced diet focused on muscle building, weight management, and overall well-being. Ultimately, how you prepare your chicken tenderloin is the biggest factor determining its nutritional impact.

:https://supernaturaleats.com/blog/how-many-calories-are-in-three-chicken-tenders

Additional Nutrition Facts for Chicken Tenderloin

• Micronutrients: Besides protein, chicken tenderloins offer a good source of Niacin, Vitamin B6, Phosphorus, and Selenium.
• Sodium: The sodium content in plain, raw chicken tenderloin is relatively low, but this can increase significantly in processed or commercially prepared versions.
• Tryptophan: This meat contains the amino acid tryptophan, a precursor to serotonin, which can play a role in mood regulation.
• Zero Sugar: Plain chicken tenderloin contains no sugar or carbohydrates, making it an ideal choice for low-carb or keto diets.
• Versatility: Its tenderness and small size make it a quick and easy-to-prepare protein source for a variety of meals.

Frequently Asked Questions

What is the calorie count for a single grilled chicken tenderloin?

While the size of a single tenderloin can vary, a 4-ounce serving of plain, cooked chicken tenderloins is estimated to have around 110 calories.

Does frying increase the calories in a chicken tenderloin?

Yes, frying significantly increases the calories. Battering and deep-frying cause the chicken to absorb oil, raising both the fat and calorie content dramatically compared to grilling or baking.

Is chicken tenderloin or chicken breast better for weight loss?

Both are excellent choices for weight loss due to their high protein content. Tenderloin is slightly leaner with fewer calories per 100g, while breast offers slightly more protein by weight. Your personal preference and cooking method will be the biggest factors.

How can I cook chicken tenderloin to keep it healthy?

To keep tenderloins healthy, opt for cooking methods like grilling, baking, or air-frying. Use light marinades made from herbs, spices, and citrus juice, and avoid heavy batters or excessive oil.

What is the protein content of chicken tenderloin compared to other meats?

Chicken tenderloin is a very high-protein meat. A 100g serving of cooked tenderloin contains around 25g of protein, comparable to or even slightly higher than other lean cuts like some pork or beef.

Are chicken tenders from a restaurant healthy?

Typically, commercially breaded and fried chicken tenders from restaurants contain much higher calories, fat, and sodium due to the preparation method. Healthier alternatives include grilled or baked tenderloins.

Can chicken tenderloin be part of a keto diet?

Yes, plain chicken tenderloin is an excellent protein source for a keto diet, as it contains zero carbohydrates. You should, however, avoid breading and sugary marinades.

How do marinades affect the calories in chicken tenderloin?

The impact depends on the marinade. Sugar-heavy or creamy marinades can add significant calories, while simple oil-and-spice rubs or acidic marinades will add minimal calories.