Chicken tenderloins are a popular protein choice for many health-conscious individuals due to their lean, tender meat. However, understanding their calorie count requires more than just a single number, as the preparation method is a major factor. This guide breaks down the nutritional differences to help you make informed dietary choices.
The Caloric Baseline: Plain Chicken Tenderloins
For those seeking the lowest possible calorie option, raw or plain, cooked tenderloins are the best choice. A single, uncooked tenderloin weighs approximately 45 grams and contains about 74 to 81 calories. When cooked without added fat, the calorie count remains relatively low.
Plain Cooked
Cooking tenderloins by grilling, baking, or poaching preserves their naturally low-calorie, high-protein profile. A serving of two plain, cooked chicken tenderloins (about 90 grams) typically contains between 150 and 165 calories, alongside a significant amount of protein. This makes them an excellent ingredient for salads, wraps, or as a main dish for a weight-management diet.
How Cooking Methods Impact Calorie Count
Adding ingredients like oil, breading, and sauces significantly alters the nutritional composition of chicken tenderloins. The same two tenderloins that started out under 200 calories can end up with more than double that amount.
Grilling and Baking
These are among the healthiest cooking methods, as they require minimal to no added fats. When grilling, a light coating of non-stick cooking spray or a small amount of healthy oil like olive or avocado oil is sufficient. For baking, simply placing the seasoned chicken on a parchment-lined sheet is enough. Two grilled chicken tenders, seasoned simply, can be around 110 calories according to some estimates, though this can vary by size.
Air Frying
Using an air fryer is a popular method to achieve a crispy texture similar to frying with a fraction of the added fat. Air frying breaded tenderloins will still increase the calorie count compared to a plain version, but it is a much lighter option than deep-frying. Some recipes for two breaded air-fried tenders estimate the total calories to be around 250, while other estimates for a similar portion size are slightly lower.
Frying
Deep-frying chicken tenderloins is the most calorie-dense option due to the high fat absorption from the cooking oil and the added carbohydrates from the breading. A single medium-sized fried chicken tender can contain 100 to 140 calories. Therefore, two medium-sized, deep-fried tenders could easily contain 200 to 280 calories, and this is before accounting for any dipping sauces, which further add to the total.
Comparison of Calorie and Macronutrient Content
| Cooking Method | Approximate Calories (2 Tenderloins) | Approximate Protein | Approximate Fat | Approximate Carbs |
|---|---|---|---|---|
| Raw | ~160 calories | ~30g | ~3.6g | 0g |
| Grilled/Baked (Plain) | ~150-165 calories | ~30g | ~3-4g | 0g |
| Air-Fried (Breaded) | ~250 calories | ~26g | ~10g | ~17g |
| Deep-Fried (Breaded) | ~200-280 calories | ~25-30g | ~15-20g | ~15-20g |
Note: Values are estimates based on average tenderloin size and may vary by brand, recipe, and portion.
Macronutrient Breakdown and Health Benefits
Chicken tenderloins are a powerhouse of nutrition, especially when prepared healthily. As a lean, white meat, chicken tenderloins are an excellent source of high-quality protein, which is vital for muscle repair, growth, and satiety. In their plain form, they contain minimal fat and are carb-free, making them suitable for various dietary plans, including keto and low-carb diets.
Beyond macronutrients, chicken tenderloins also provide essential vitamins and minerals, including Niacin (B3), Vitamin B6, phosphorus, and selenium. These nutrients support energy metabolism, brain function, and cellular health, among other functions.
Incorporating Chicken Tenderloins into a Healthy Diet
Making smart choices about preparation is key to maximizing the nutritional benefits of chicken tenderloins. Opting for healthier cooking methods like grilling, baking, or air frying can help manage your fat and calorie intake. Additionally, paying attention to marinades and sauces is crucial, as they can be hidden sources of sugar, sodium, and fat. Choose low-sodium marinades or simple seasonings like herbs, spices, and citrus juice.
To create a balanced and satisfying meal, pair your chicken tenderloins with nutrient-dense foods. For example, a delicious and healthy meal could involve pairing grilled chicken tenderloins with a side of steamed vegetables or a vibrant salad. Combining lean protein with plenty of vegetables and whole grains ensures you get a wide range of essential nutrients.
Conclusion
The number of calories in 2 chicken tenderloins is not a fixed number and is heavily influenced by the cooking method and any additional ingredients. While plain tenderloins offer a lean and high-protein base of around 150-165 calories, adding breading and deep-frying can increase this to over 200-280 calories. By choosing low-fat cooking methods like grilling or baking, you can enjoy a delicious, nutrient-rich meal that supports your health goals. For further nutritional guidance and healthy recipes, resources like EatingWell provide a wealth of information.
