How Many Proteins Are in a Chicken Tenderloin?

October 21, 2025 •

2 min read

According to nutritional data, a 3.5-ounce (100-gram) serving of cooked chicken tenderloin provides approximately 30 grams of high-quality protein. This makes chicken tenderloin an excellent source of lean protein for building and maintaining muscle mass, supporting satiety, and boosting overall health.

Quick Summary

This article details the specific protein content found in a chicken tenderloin, providing key nutritional facts and comparing its value to other chicken cuts. It explores the health benefits of this lean protein source and discusses how cooking methods can affect the overall protein and fat content.

Key Points

High-Quality Protein: A 3.5-ounce (100-gram) serving of cooked chicken tenderloin contains about 30 grams of protein.
Complete Protein Source: Chicken is a complete protein, meaning it contains all nine essential amino acids necessary for your body.
Lean and Healthy: Tenderloins are naturally low in fat and calories, especially when compared to fattier cuts of meat.
Nutritional Consistency: The protein-to-calorie ratio of chicken tenderloins is very similar to that of chicken breasts.
Cooking Method Matters: Frying tenders adds significant fat and calories, while grilling or baking preserves their lean nature.
Improved Absorption: Chewing food thoroughly and eating with acidic or probiotic-rich foods can help maximize protein absorption.

Unpacking the Nutritional Value of Chicken Tenderloins

Chicken tenderloins, often known as chicken strips or tenders, are a popular choice for many home cooks and restaurant-goers. Their mild flavor and lean profile make them a versatile and healthy option. But for those watching their diet, especially protein intake, understanding the exact nutritional breakdown is essential. The protein content can vary slightly depending on the source and preparation, but general figures provide a reliable benchmark.

Protein Content: A Breakdown

The amount of protein in chicken tenderloin is typically measured by weight, with cooking affecting the concentration due to water loss. A 100-gram (3.5-ounce) serving of cooked, skinless chicken tenderloin contains approximately:

Protein: ~30 grams
Fat: ~3-4 grams
Calories: ~165 calories
Carbohydrates: Virtually zero

Tenderloin vs. Other Chicken Cuts

Comparing tenderloins to other cuts like chicken breasts shows similar nutritional profiles, making both excellent lean protein sources.


Attribute	Chicken Tenderloin (Cooked, per 100g)	Chicken Breast (Cooked, per 100g)	Key Difference
Protein	Approx. 30 grams	Approx. 32 grams	Very similar, both are excellent sources
Calories	Around 165 kcal	Around 166 kcal	Almost identical caloric value
Fat	Approx. 3-4 grams	Approx. 3.6 grams	Extremely low fat in both cuts
Versatility	Ideal for quick meals, salads, and wraps	Versatile for slicing, dicing, or whole roasting

Maximizing Protein Absorption

To get the most out of the protein in chicken, consider these tips:

Chewing food thoroughly aids initial breakdown.
Acidic marinades can support stomach digestion.
Distributing protein intake throughout the day is beneficial for muscle synthesis.
Probiotic-rich foods may improve gut health and nutrient absorption.

The Role of Cooking Method

The method of cooking significantly impacts the final nutritional content, particularly fat and calorie levels.

Frying adds substantial fat and carbohydrates.
Grilling, baking, and broiling keep the chicken lean.
Poaching maintains moisture with minimal fat.

Conclusion

So, how many proteins are in a chicken tenderloin? A 3.5-ounce (100-gram) serving of cooked, skinless tenderloin provides about 30 grams of complete protein, containing all essential amino acids. This makes it a highly effective and nutritious food for various health goals, from muscle building to weight management. Opting for lean cooking methods helps maintain its healthy profile, making chicken tenderloin a smart choice for a balanced diet.

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Frequently Asked Questions

Yes, like all poultry, chicken tenderloin is a complete protein source, providing all nine essential amino acids that your body cannot produce on its own.

Cooking causes chicken to lose water weight, which concentrates the protein. Therefore, a given weight of cooked chicken tenderloin has more protein than the same weight of raw chicken.

Both are very similar in nutritional value. Cooked, skinless tenderloins and breasts have nearly identical protein-to-fat ratios and calorie counts, with breasts having a slightly higher protein concentration per 100g.

To keep the tenders as lean as possible, opt for cooking methods that don't require adding extra fat, such as grilling, baking, or poaching.

Yes, as a high-protein, low-calorie food, chicken tenderloin can help with weight management by promoting satiety and keeping you feeling full for longer.

A 3.5-ounce (100-gram) serving of cooked, skinless chicken tenderloin contains about 165 calories. This can increase significantly if the tenders are breaded and fried.

To enhance protein absorption, chew your food thoroughly, eat in moderation throughout the day, and consider pairing your meal with acidic foods or probiotics.