How Many Calories Are in Cooked Chicken Breast Tenderloins? A Nutritional Guide

November 30, 2025 •

3 min read

Plain, cooked chicken breast tenderloins contain approximately 120-150 calories per 100g (3.5 oz), establishing them as an excellent, lean protein source for any healthy diet. This versatile cut of poultry is a staple for those focusing on weight management or muscle building.

Quick Summary

This guide provides a detailed calorie count for cooked chicken breast tenderloins, explaining how different preparation methods impact nutritional values. It includes comparisons to other cuts and tips for low-calorie cooking.

Key Points

Low-Calorie Protein: Plain, cooked chicken tenderloins are a lean protein source, averaging 120-150 calories per 100g.
Cooking Method Matters: High-fat methods like deep-frying increase calories substantially, while baking or grilling keeps them low.
High in Protein: A 100g serving offers around 25-30 grams of protein, supporting muscle maintenance and satiety.
Nutrient-Rich: Besides protein, tenderloins provide essential vitamins and minerals, including Niacin, Vitamin B6, phosphorus, and selenium.
Label Savvy: Always check nutritional information on pre-cooked products, as they often contain added fats or sodium.
Versatile Ingredient: The low-fat profile of tenderloins makes them easy to incorporate into a wide variety of healthy recipes.

The Calorie Count for Plain Cooked Chicken Tenderloins

For those monitoring their nutritional intake, understanding the baseline calorie content of lean meats is essential. A 100-gram (3.5-ounce) serving of plain, cooked, skinless chicken breast tenderloin has a relatively low calorie count, making it a favorite for many health-conscious individuals.

The most commonly cited figures place plain, cooked tenderloins around 120-150 calories per 100 grams. This is because tenderloins are naturally very low in fat compared to other chicken parts, meaning the bulk of their calories comes from their high protein content. The precise number can fluctuate slightly based on the chicken's fat content before cooking and the water loss during cooking, which concentrates the calories.

How Cooking Method Affects Calories

While the raw tenderloin provides a low-calorie base, the cooking method and any added ingredients dramatically alter the final calorie count. The key is to choose a preparation style that adds minimal fat.

Low-Calorie Cooking Methods

Baking: Baking plain tenderloins in the oven with a sprinkle of herbs and spices is one of the healthiest methods. Since little to no oil is used, the calorie count remains very close to the natural baseline.
Grilling: Similarly, grilling or barbecuing adds great flavor without significant calories. If a marinade is used, be mindful of any sugar or oil content.
Air Frying: Using an air fryer provides a crispy texture often associated with deep-frying but with a fraction of the oil. This is an excellent method for reducing fat and calories.
Boiling or Poaching: Cooking in water is a foolproof way to ensure no extra calories are added through fat. The resulting chicken is ideal for salads and soups.

High-Calorie Cooking Methods

Deep Frying: Battering or breading the tenderloins and deep-frying them can skyrocket the calorie count. The breading soaks up a large amount of oil, turning a lean protein into a high-fat meal.
Pan-Frying with Oil: Sautéing tenderloins in a skillet with a lot of oil or butter will also increase the total calories, though typically less than deep-frying.

The Full Nutritional Profile of Chicken Tenderloins

Beyond just calories, chicken tenderloins offer a powerhouse of nutrition. A typical 100-gram serving provides:

Protein: Approximately 25-30 grams, crucial for muscle repair and satiety.
Fat: A very low 1-3 grams, keeping it lean.
Carbohydrates: Essentially zero grams, as it is a pure protein source.
Vitamins and Minerals: Tenderloins are rich in essential nutrients, including Niacin (Vitamin B3), Vitamin B6, phosphorus, and selenium, which support energy metabolism, bone health, and immune function.

Tenderloins vs. Other Chicken Cuts: A Calorie Comparison

To put the nutritional value of chicken tenderloins into perspective, let's compare them with other popular chicken cuts. Calorie and fat content varies significantly based on the cut of meat and the presence of skin.


Chicken Cut (100g, cooked)	Approximate Calories	Protein (g)	Fat (g)
Tenderloin	120-150	~25-30	~1-3
Breast (skinless)	165	31	3.6
Thigh (skinless)	179	26	11
Wing (skinless)	203	30.5	8.2

Reading Food Labels on Pre-Cooked Products

When buying pre-packaged or pre-cooked chicken tenderloins, always check the nutrition label carefully. The calorie count can be higher due to added ingredients used for moisture or flavoring, such as sodium-rich broth or fats. Some frozen, breaded varieties contain significantly more carbohydrates and fat than a fresh, plain tenderloin. Reading the ingredients list is the best way to ensure you're getting a genuinely lean protein source.

Conclusion

In summary, plain cooked chicken breast tenderloins are a low-calorie, high-protein choice that's both healthy and versatile. The calorie count can vary depending on the cooking method, with low-fat methods like baking and grilling preserving the lean nature of the meat. Be mindful of added fats and breading, especially in pre-packaged products, to maintain the desired nutritional profile. By choosing wisely, you can enjoy this succulent chicken cut while staying on track with your dietary goals.

For more detailed nutritional information on various cuts of chicken, consult reliable sources like the USDA or check out informative guides online.

Cooking Tips for a Healthy Meal

Keep it Simple: Season with herbs and spices for flavor without adding calories from sauces.

Use Non-Stick Pans: Reduce the need for excess oil when pan-frying by using non-stick cookware.

Measure Added Fats: If you do use oil, measure it precisely to control the calorie increase.

Create a Healthy Marinade: Use lemon juice, vinegar, or yogurt as a base for marinades instead of oil.

Pair with Nutritious Sides: Serve your tenderloins with a large salad or roasted vegetables to round out the meal.

Frequently Asked Questions

A 100g (3.5 oz) serving of plain, cooked chicken tenderloin typically contains between 120 and 150 calories, though the exact amount can vary slightly depending on the initial fat content of the meat.

Yes, the cooking method significantly affects the final calorie count. Methods like baking, grilling, and boiling add very few extra calories. Conversely, deep-frying or pan-frying with excessive oil can drastically increase the total calorie content.

Yes, chicken tenderloins are an excellent choice for weight loss. They are high in lean protein, which helps with satiety, and low in fat, making them a low-calorie option that can fit into a calorie-controlled diet.

Chicken tenderloins are technically a part of the chicken breast. Calorie counts are very similar for the same weight of plain, skinless meat. For example, 100g of cooked, skinless chicken breast has about 165 calories, comparable to tenderloins.

The difference is significant. Air frying uses very little oil, resulting in a much lower calorie count. Deep-fried tenderloins, with their breading and oil absorption, contain considerably more calories and fat.

A 100-gram serving of cooked chicken tenderloins contains approximately 25 to 30 grams of high-quality protein.

For maximum health control, fresh tenderloins are often better. Pre-cooked varieties can have extra ingredients like sodium-rich broths or seasonings that increase calories and sodium content. Always check the nutrition label.