What Exactly Is a Chicken Breast Tenderloin?
Before diving into the numbers, it's essential to understand what a chicken breast tenderloin is. It is the small, strip-like muscle located just beneath the main chicken breast. Often sold separately as "chicken tenders," this cut is known for its delicate texture and mild flavor. Because of its size and location, it's naturally one of the more tender parts of the chicken. It's a popular choice for quick-cooking applications like stir-fries and frying, but its nutritional profile is what truly makes it a star for health-conscious eaters.
The Protein Content: Cooked vs. Raw
The most common point of confusion regarding chicken's protein content stems from the difference between raw and cooked measurements. When you cook chicken, it loses a significant amount of its water content, which can be up to 25% of its weight. The protein, however, remains. This means that 100g of cooked chicken has a higher concentration of protein than 100g of raw chicken.
For a 100g serving of raw chicken breast tenderloin, you can expect approximately 22–24 grams of protein.
For a 100g serving of cooked chicken breast tenderloin, this figure increases. A realistic estimate for plain, cooked tenderloin is between 25 and 30 grams of protein. However, this can be influenced by the cooking method and if any brining solution was used, which could alter the overall composition.
Factors That Influence Protein Content
Several elements can alter the final protein count in your chicken tenderloins:
- Cooking Method: Frying chicken in batter adds carbohydrates and fat, which changes the overall caloric and protein density per 100g. Baking, grilling, or poaching keeps the chicken lean and focused on protein.
- Added Ingredients: Pre-packaged tenderloins are sometimes treated with a saline solution (brine) to increase moisture and flavor. While this might make the meat juicier, it can increase the sodium content and slightly reduce the proportion of protein per 100g compared to an un-brined product.
- Moisture Loss: As previously discussed, the amount of water lost during cooking directly impacts the protein concentration per gram of cooked weight. A drier piece of chicken will have a higher protein density.
Nutritional Comparison: Tenderloin vs. Breast (100g, cooked)
| Nutrient | Tenderloin (Plain) | Breast (Plain) |
|---|---|---|
| Protein | ~25–30g | ~31g |
| Calories | ~165 kcal | ~165 kcal |
| Fat | ~3–4g | ~3.6g |
| Niacin (B3) | Good Source | High Source |
| Selenium | Good Source | Good Source |
Health Benefits of Chicken Tenderloin Protein
The protein found in chicken tenderloins is considered a complete, high-quality protein, meaning it contains all nine essential amino acids needed by the human body. This makes it a fantastic food for several health goals:
- Muscle Growth and Repair: The amino acids are the building blocks for muscle tissue, making chicken tenderloins a staple for athletes and those looking to build or maintain muscle mass.
- Weight Management: High-protein, low-fat foods like tenderloins promote a feeling of fullness, which can help reduce overall calorie intake and support weight loss.
- Bone Health: Adequate protein intake is also linked to maintaining bone mineral density, which can help build stronger bones.
- Metabolism Support: Protein plays a vital role in metabolic functions, helping your body convert food into energy more efficiently.
For more detailed nutritional information, consult the USDA's food database.
Conclusion
In summary, 100g of cooked chicken breast tenderloin is a rich source of high-quality protein, typically offering 25 to 30 grams. The exact amount depends on whether the chicken is weighed raw or cooked and how it is prepared. It remains a lean, healthy, and versatile option that can easily fit into a high-protein diet for weight management, muscle building, and overall health.
