How many calories are in Aldi chicken tenderloins?

January 5, 2026 •

3 min read

An average 4-ounce serving of raw, boneless, skinless Kirkwood chicken tenderloins from Aldi contains approximately 110 calories. This makes them a very lean and versatile protein choice for countless healthy meals.

Quick Summary

A detailed look at the calorie and nutrition details for Aldi's Kirkwood chicken tenderloins, covering raw values and how cooking methods impact the final count.

Key Points

Raw Calories: A 4-ounce serving of raw Kirkwood chicken tenderloins contains approximately 110 calories.
Lean Protein: Aldi tenderloins are an excellent source of lean protein, providing around 26 grams per serving.
Cooking Method is Key: The calorie count significantly increases with cooking methods that add fats, like frying with breading.
Healthy Preparation: Grilling, baking, and air frying are low-calorie ways to cook the tenderloins, preserving their lean nutritional profile.
Check the Label: Always check the specific product label, especially for pre-marinated or pre-cooked options, as nutritional information can vary.

Understanding the Raw Nutrition of Aldi Chicken Tenderloins

When purchasing the Kirkwood brand of boneless, skinless chicken breast tenderloins from Aldi, the initial calorie and nutritional information is based on the raw product. According to nutritional data, a standard 4-ounce (112g) serving contains about 110 calories. This serving size provides a significant amount of protein, typically around 26 grams, with minimal fat. The fat content is generally less than 1 gram, making it an excellent option for those focused on lean protein sources. These figures are for the unseasoned product, and any additions will alter the final nutritional makeup.

Raw nutritional breakdown for a 4 oz (112g) serving:

Calories: 110
Protein: 26g
Fat: <1g
Carbohydrates: 0g
Sodium: Approximately 45mg

How Cooking Methods Impact Calories

The way you prepare your chicken tenderloins is the single most significant factor in determining the final calorie count. While the raw meat is very lean, the addition of oils, breading, and sauces can quickly increase the total nutritional values.

Healthier Cooking Methods for Aldi Tenderloins

For those aiming to keep their meal low in calories and fat, certain cooking methods are recommended:

Grilling: Grilling requires minimal to no added oil, preserving the lean nature of the chicken. Using a non-stick spray or a small brush of oil will add very few calories.
Baking: Baking in the oven is another simple, low-calorie method. Lining a baking sheet with parchment paper and using a light seasoning mix can produce a delicious result with minimal caloric impact.
Air Frying: An air fryer circulates hot air to mimic the effects of deep-frying with little to no oil. This allows you to achieve a crispy exterior without the added fat and calories.
Slow Cooking: Cooking tenderloins in a slow cooker with low-sodium chicken broth and seasoning is a great way to create tender, flavorful meat without excess calories.

Calorie-Heavy Cooking Methods

On the other hand, some popular methods can add hundreds of calories to your meal:

Deep-Frying: Submerging tenderloins in hot oil adds a large amount of fat and calories. If breaded beforehand, the flour and egg mixture adds even more.
Pan-Frying: While often less oily than deep-frying, pan-frying requires cooking oil, which contributes to the calorie count. The amount added depends on how much oil you use in the pan.

Kirkwood Chicken Tenderloins Nutrition Comparison


Preparation Method	Estimated Calories (4 oz serving)	Key Additions	Notes
Raw	110 kcal	None	Uncooked baseline measurement.
Baked/Grilled	~120-130 kcal	Spices, minimal oil/spray	Lean preparation method.
Air Fried	~130-150 kcal	Seasoning, minimal oil	Achieves crispiness without deep-frying.
Deep-Fried & Breaded	~290-500 kcal	Breading, cooking oil	Significantly higher in calories and fat.

Using Aldi Chicken Tenderloins in Healthy Recipes

Here are some simple and nutritious recipe ideas using Aldi's Kirkwood tenderloins:

Grilled Tenderloin Skewers: Marinate the chicken in a low-calorie dressing and skewer with vegetables before grilling.
Quick & Easy Tacos: Cook seasoned tenderloins and shred them for a healthy, protein-packed taco filling.
Chicken Tenderloin Salad: Slice and grill tenderloins to top a fresh green salad with a light vinaigrette.
Baked Chicken Wraps: Bake the tenderloins and slice them to create a lean filling for whole wheat wraps with fresh veggies.

Conclusion: Making Informed Choices

In conclusion, the calorie count for Aldi's chicken tenderloins is very low, making them a great option for a healthy diet, particularly for those focused on high protein intake. The key takeaway is that the preparation method is paramount. Raw, boneless, skinless tenderloins contain approximately 110 calories per 4-ounce serving, but this number can more than double when high-fat cooking methods like deep-frying are used. By opting for grilling, baking, or air frying, you can enjoy this lean and versatile protein while keeping your calorie intake in check. For more general chicken nutrition information, see this resource on Healthline.

Frequently Asked Questions

A 4-ounce serving of raw Kirkwood chicken tenderloins contains about 26 grams of protein, making it a high-protein food choice.

Yes, raw, boneless, skinless Kirkwood chicken tenderloins are very low in fat, with most nutritional data indicating less than 1 gram of fat per 4-ounce serving.

Fried and breaded tenderloins can have significantly more calories than grilled ones. While grilled tenderloins add minimal calories, frying with oil and breading can more than double the calorie count.

Yes, air frying is a recommended method for cooking Aldi tenderloins. It produces a crispy result similar to frying but uses very little oil, keeping the calorie count low.

For raw, boneless, skinless tenderloins, the nutritional value is generally consistent between fresh and frozen versions. However, check the packaging for any added ingredients or marinades that might change the profile.

To make a low-calorie meal, cook the tenderloins using lean methods like baking, grilling, or air frying. Serve them with a side of steamed vegetables, a fresh salad, or brown rice for a balanced meal.

The chicken tenderloins sold at Aldi are typically from their private label brand, Kirkwood.