The Complete Nutritional Breakdown of 4 oz Raw Chicken Tenderloin
When you're counting calories or tracking your macronutrients, understanding the full nutritional profile is essential. A 4-ounce serving of raw, boneless, and skinless chicken tenderloin is not only low in calories but also packed with other beneficial nutrients. Its simplicity makes it a popular choice for a clean protein source.
Here is a typical nutritional breakdown for a 4 oz (113g) serving of raw chicken tenderloin:
- Calories: 110-111 kcal
- Protein: 25-26 grams
- Total Fat: 1-1.5 grams
- Saturated Fat: 0 grams
- Carbohydrates: 0 grams
- Sodium: 91-200 mg (varies by brand and processing)
- Cholesterol: 60-70 mg
- Potassium: 364 mg (approximately)
It's important to note that these values can have slight variations based on the brand, how it's trimmed, and whether any solution has been added to the poultry during processing. The key takeaway is that it's a naturally low-fat, high-protein food.
Raw vs. Cooked: How Calories are Affected
One of the most common questions people have is about the calorie difference between raw and cooked meat. While the total number of calories in your piece of chicken remains the same, the calorie density changes significantly during cooking due to water loss.
For example, if you cook a 4 oz (113g) raw chicken tenderloin, it will likely shrink to around 3.5 oz or less. The final cooked piece will still contain the same 110 calories, but those calories will be concentrated in a smaller piece of meat. This means that 4 oz of cooked chicken will have a higher calorie count than 4 oz of raw chicken.
Therefore, when tracking your calories, it is always recommended to weigh your protein source in its raw state for the most accurate measurement, unless the recipe specifies a cooked weight. This helps you avoid miscalculating your macros and staying on track with your nutritional goals.
Chicken Tenderloin vs. Chicken Breast: A Nutritional Comparison
Chicken tenderloins are essentially the strip of muscle attached to the underside of the chicken breast. Due to their similar origin, their nutritional profiles are very close, though tenderloins can be slightly leaner since they are more meticulously trimmed of fat.
Here is a comparison table for a standard 4 oz serving of raw, skinless, boneless poultry:
| Nutrient | Raw Chicken Tenderloin (4 oz) | Raw Chicken Breast (4 oz) | Notes |
|---|---|---|---|
| Calories | ~110 calories | ~124 calories | Tenderloins are often leaner due to processing. |
| Protein | ~25-26 grams | ~26 grams | Very similar protein content. |
| Total Fat | ~1-1.5 grams | ~1.4 grams | Both are very low in fat. |
| Sodium | 91-200 mg | ~80 mg | Can vary based on brand injections. |
As the table shows, the differences are minimal, and both are excellent lean protein sources. For most recipes, they can be used interchangeably, although tenderloins cook faster due to their smaller size and shape.
Healthy Ways to Cook Chicken Tenderloin
To keep your meal as healthy as possible and avoid adding unnecessary calories, consider these low-fat cooking methods:
- Poaching: Gently simmer the tenderloins in a flavorful broth with herbs and spices until they are cooked through. This keeps the meat incredibly moist and adds flavor without any added fats.
- Steaming: Use a steamer basket to cook the chicken with hot vapor. Like poaching, this method adds no extra calories and keeps the meat tender and juicy.
- Grilling: Grilling is an excellent way to add a smoky flavor. Use a light spray of olive oil or avocado oil to prevent sticking. Make sure to flip frequently to ensure even cooking and avoid charring, which can produce unhealthy compounds.
- Air Frying: This method uses hot air to cook food, resulting in a crispy texture similar to frying but with a fraction of the oil. Air frying chicken tenderloins is a quick and delicious option.
- Baking: Preheat your oven and bake the tenderloins on a parchment-lined baking sheet. Season with herbs and spices for flavor. This is a very hands-off and healthy cooking method.
For any high-heat cooking method like grilling, always monitor your chicken with a meat thermometer to ensure it reaches a safe internal temperature of 165°F and avoids overcooking.
Incorporating Chicken Tenderloin into Your Diet
Because of its versatility and healthy nutritional profile, chicken tenderloin can be the star of many different meals. Its quick-cooking time makes it perfect for busy weeknights.
- Salad Topper: Chop up grilled or poached tenderloins to add a protein punch to your favorite salad. Try a summer salad with mixed greens, berries, and a light vinaigrette.
- Wraps and Sandwiches: Shredded tenderloin can be used in chicken salad wraps or as a filling for hearty sandwiches.
- Stir-Fries: Cut tenderloins into smaller pieces and add to a vegetable-packed stir-fry for a lean and flavorful meal.
- Skewer Kebabs: Marinate the tenderloins and thread them onto skewers with your favorite vegetables before grilling or baking.
- Sheet Pan Meals: Place chicken tenderloins on a sheet pan with chopped vegetables like broccoli, bell peppers, and onion, season, and roast in the oven for an easy and complete meal.
Conclusion
A 4-ounce serving of raw chicken tenderloin provides approximately 110 calories, offering a lean and powerful source of protein. By understanding its nutritional profile and opting for healthy cooking methods like poaching, steaming, or grilling, you can easily incorporate this versatile and delicious poultry cut into a balanced diet. Whether you're meal prepping, counting calories, or just seeking a healthy dinner idea, chicken tenderloins are a smart choice.
