Understanding the Calorie Count in 100g of Chicken Tenderloins
When it comes to tracking your dietary intake, knowing the precise nutritional value of your food is essential. Chicken tenderloins are prized for their tenderness and high protein content, making them a popular choice for health-conscious individuals. The calorie count for 100g of this cut is relatively low, especially when consumed without heavy breading or oil. It is crucial to consider whether you are measuring the chicken in its raw state or after it has been cooked, as the weight and density can change during the cooking process.
Raw vs. Cooked: What Changes?
The most significant factor influencing the calorie density of chicken tenderloins is the cooking process itself. As chicken cooks, it loses moisture, which concentrates the remaining nutrients and calories per gram. A 100g serving of raw chicken will weigh less after being cooked, but the calories and protein from the original raw piece are still present in the smaller, cooked portion. This can be a point of confusion for those new to calorie counting. For example, some sources indicate that 100g of raw chicken tenderloin has around 100-105 calories, while 100g of plain, cooked chicken breast (a very similar cut) may be closer to 140-165 calories. This difference highlights the importance of consistency in your measurement method.
How Cooking Methods Impact Calories
The way you prepare your chicken tenderloins has a direct effect on the final calorie total. Healthy cooking methods, such as baking, grilling, or air-frying, will maintain the lean profile of the chicken. In contrast, frying in oil or coating with breading can drastically increase the total fat and carbohydrate content, thereby boosting the overall calorie count. Consider the following simple methods:
- Baking: A very simple and healthy method. By seasoning the chicken and baking it in the oven, you can enjoy juicy tenderloins with minimal added fat.
- Grilling: Perfect for summer meals. Grilling imparts a smoky flavor without adding extra calories from oil. Be mindful of any sugary glazes you might add.
- Air-Frying: This method provides a crispy exterior without the need for deep frying. A light spray of cooking oil is usually all that is needed.
- Sautéing: Using a small amount of olive oil or other healthy fat can create a delicious pan-seared finish. The key is to measure the oil you use accurately.
Comparison Table: Chicken Tenderloin vs. Other Cuts
To provide more context, here is a comparison of the approximate nutritional values for 100g of cooked, skinless chicken, illustrating the lean nature of tenderloins.
| Chicken Cut | Approximate Calories (100g cooked) | Approximate Protein (100g cooked) | Approximate Fat (100g cooked) |
|---|---|---|---|
| Tenderloin | ~140-160 | ~28-32g | ~3-4g |
| Breast | ~165 | ~31g | ~3.6g |
| Thigh | ~179 | ~25g | ~8.2g |
| Wing | ~203 | ~26g | ~11g |
Note: Nutritional information can vary based on the specific brand and preparation.
Tips for Keeping Your Chicken Tenderloins Healthy
To ensure your chicken tenderloins remain a lean and healthy protein source, follow these simple guidelines:
- Measure your oil: When sautéing or pan-frying, a tablespoon of oil can add over 100 calories. Use a non-stick pan and a measured amount of oil to control the fat content.
- Choose light seasonings: Opt for dry rubs with herbs and spices instead of heavy, calorie-dense sauces or marinades that contain sugar or excessive fat.
- Remove the tendon: While a small detail, some people prefer to remove the white tendon that runs through the tenderloin for a more uniform texture. This doesn't affect the calorie count but can improve the eating experience.
- Pair with healthy sides: Serve your chicken tenderloins with steamed vegetables, a fresh salad, or a complex carbohydrate like quinoa or brown rice to create a balanced, nutritious meal.
Conclusion
In conclusion, 100g of raw, boneless, skinless chicken tenderloins contains roughly 100-105 calories, making it a very lean and protein-rich food. However, the number of calories in a cooked 100g portion can increase due to water loss during heating, typically falling between 140 and 160 calories depending on the cooking method. By choosing healthy preparation techniques and being mindful of added ingredients, you can easily maintain this cut as a key part of a balanced diet. Always aim for consistency in how you measure and track your food for the most accurate results.
Frequently Asked Questions
How many calories are in 100g of raw chicken tenderloins?
100g of raw, boneless, and skinless chicken tenderloins contains approximately 100 to 105 calories, which are almost entirely from protein.
Does cooking chicken tenderloins increase their calorie count?
Cooking chicken tenderloins does not add calories, but it does concentrate them. Because the chicken loses water weight, a 100g serving of cooked tenderloin will have more calories than a 100g serving of raw tenderloin.
What are the macronutrients in 100g of cooked chicken tenderloins?
For a 100g serving of cooked chicken tenderloins, you can expect around 28-32 grams of protein and 3-4 grams of fat, with virtually no carbohydrates.
How do chicken tenderloin calories compare to chicken breast calories?
Chicken tenderloins and chicken breast are very similar in nutritional profile. Tenderloins are a slightly smaller cut, but both offer a lean protein source. A 100g serving of cooked chicken breast has around 165 calories, slightly more than the average cooked tenderloin.
What is the healthiest way to cook chicken tenderloins?
To keep the calorie count low, the healthiest cooking methods for chicken tenderloins include baking, grilling, and air-frying with minimal to no added oil.
Is breaded chicken tenderloin high in calories?
Yes, breaded chicken tenderloins are significantly higher in calories. The breading and oil used for frying add carbohydrates and fats, which can more than double the total calorie count compared to a plain, unbreaded tenderloin.
How much protein is in 100g of chicken tenderloins?
100g of cooked chicken tenderloins is a powerful source of protein, providing approximately 28 to 32 grams, which is excellent for muscle repair and satiety.
Keypoints
- Raw calories: 100g of raw, skinless chicken tenderloins contain approximately 100-105 calories.
- Cooked calories: The calorie density increases during cooking as moisture is lost, bringing a 100g cooked portion to around 140-160 calories.
- Preparation matters: The method of cooking, particularly the use of oil or breading, significantly impacts the final calorie total.
- Protein powerhouse: Chicken tenderloins are an excellent source of lean protein, containing approximately 28-32g of protein per 100g cooked serving.
- Leanest cut comparison: Tenderloins are comparable to chicken breast, often having a very similar or slightly lower calorie count per 100g.
- Healthy cooking: Baking, grilling, and air-frying are the best methods to keep this cut healthy and low in added calories.
Citations
[ { "title": "How Many Calories in Chicken? Breast, Thigh, Wing and More", "url": "https://www.healthline.com/nutrition/calories-in-chicken" }, { "title": "Chicken tenderloin calories : r/1500isplenty - Reddit", "url": "https://www.reddit.com/r/1500isplenty/comments/1jmb2a0/chicken_tenderloin_calories/" }, { "title": "Raw vs Cooked Food Measurement", "url": "https://www.modus-energy.com/raw-vs-cooked/" }, { "title": "Raw vs Cooked Calories - YouTube", "url": "https://www.youtube.com/watch?v=TI7IUrZeGjc" }, { "title": "Baked Chicken Tenderloins", "url": "https://thefeatherednester.com/baked-chicken-tenderloins/" }, { "title": "Healthy Chicken Tenderloins in the Air Fryer", "url": "https://www.airfryerhealthy.com/healthy-chicken-tenderloins-in-the-air-fryer/" } ] }
