What are the Macros for 3 Chicken Tenderloins?

December 2, 2025 •

4 min read

A single raw chicken tenderloin contains approximately 15 grams of protein and 1.8 grams of fat. When preparing your meal plan, it's crucial to know what are the macros for 3 chicken tenderloins, as the cooking method can significantly alter the final nutritional values. Understanding this can help you accurately track your dietary intake and reach your fitness goals.

Quick Summary

This guide provides a detailed breakdown of the macronutrients—protein, fat, and carbohydrates—for a serving of three chicken tenderloins. It compares the nutritional impact of various cooking methods, such as baking, grilling, and frying, and explains how to calculate the macros for your specific recipe.

Key Points

Plain Chicken is Lean: Uncooked, 3 tenderloins are primarily protein and contain very little fat or carbs.
Cooking Method is Critical: Frying or adding oily sauces will drastically increase the total calories and fat, and breading adds carbohydrates.
Water Loss Affects Concentration: Cooking reduces water content, concentrating the nutrients but not changing the total protein of the original portion.
Weigh Your Food for Accuracy: For strict macro-tracking, weigh your chicken after cooking, as sizes and cooking effects can vary.
Choose Healthy Cooking Methods: To maintain the lean macro profile, stick to grilling, baking, or air-frying without heavy oils.
High in Protein: Chicken tenderloins are an excellent source of protein, which is essential for muscle building and satiety.

Accurately calculating macronutrients (macros) is essential for anyone following a specific diet, such as a high-protein, low-carb plan or simply tracking calories for weight management. Chicken tenderloins, known for being a lean protein source, are a popular choice. The macronutrient content, however, is not static and depends heavily on how the chicken is prepared. This comprehensive guide will break down the macros for 3 chicken tenderloins and offer a look at how different cooking styles affect the final nutrition.

The Raw Macros for 3 Chicken Tenderloins

Starting with the base product is the most accurate way to understand your food's nutritional value before any preparation. A raw, skinless, boneless chicken tenderloin weighs approximately 2.5 to 3 ounces, but nutritional information is often standardized per 100 grams for consistency.

Protein: Each 100g of raw chicken tenderloin contains around 22-23g of protein. If three tenderloins weigh roughly 200-250g combined, the protein content would be approximately 45-57g.
Fat: Raw chicken tenderloins are very low in fat. Per 100g, there is typically less than 2g of total fat. For three tenderloins, this is around 3-4g of fat.
Carbohydrates: Chicken tenderloins contain virtually no carbohydrates in their raw form.

How Cooking Methods Impact Macros

When chicken tenderloins are cooked, they lose water, which concentrates the nutrients. However, the real change comes from the addition of other ingredients and the cooking method itself. The method can add significant calories and fat, which is crucial for macro-trackers to consider.

Grilling or Baking (Plain)

For a lean, high-protein meal, plain grilling or baking is ideal. By using a non-stick pan or baking sheet without added oils, you retain the low-fat content.

Protein: The protein content per gram increases slightly due to water loss, making it a more concentrated source. Three cooked tenderloins will still contain a substantial amount of protein, likely around 50-60 grams depending on the initial weight.
Fat: Fat content remains very low, with only the naturally occurring trace amounts.
Carbohydrates: Still negligible.

Pan-searing in Oil

Cooking with oil introduces extra fats and calories. The amount varies based on the type of oil and how much is used.

Fat: Just one tablespoon of olive oil can add around 14 grams of fat and 120 calories. For three tenderloins pan-seared in 1-2 tbsp of oil, the total fat will be significantly higher.
Calories: Overall calories will be much higher due to the fat added.

Breaded and Fried

This is where the macro profile changes most dramatically. Frying adds both carbohydrates and fats from the breading and the cooking oil.

Carbohydrates: A breading adds flour or breadcrumbs, which are carbohydrates. The exact amount depends on the coating, but it can turn a zero-carb food into a higher-carb one.
Fat: The oil used for frying is absorbed by the breading, massively increasing the fat content and calorie count. For example, three fried chicken tenders from a fast-food restaurant can contain 22g of carbs and 28g of fat, and a staggering 400 calories.

Comparison Table: Raw vs. Cooked Macros

The following table compares the approximate macros for 3 average-sized (roughly 225g total) chicken tenderloins based on different preparation methods. These values are estimates and can vary based on specific brands, ingredients, and portion sizes.


Cooking Method	Calories (approx.)	Protein (approx.)	Fat (approx.)	Carbs (approx.)
Raw	200-220	45-57g	3-4g	0g
Baked/Grilled (plain)	220-250	50-60g	4-6g	0g
Pan-Seared (1 tbsp oil)	350-400	50-60g	17-20g	0g
Breaded & Fried (e.g., fast food)	400+	19g	28g	22g

Conclusion: Accurately Tracking Your Macros

To accurately determine the macros for 3 chicken tenderloins, you must account for the cooking method. The lean, high-protein benefits of the meat can be easily overshadowed by adding breading, sauces, and oils during preparation. For the most precise tracking, it is best to weigh your portion after cooking and use a food database or nutrition app. Plain grilling or baking offers a minimal change from the raw nutritional content, making it the most reliable method for those strictly counting macros. Meanwhile, fried or sauced versions require careful consideration of all added ingredients to avoid miscalculating your daily intake.

The Role of Chicken Tenderloins in a Balanced Diet

Beyond just macros, chicken tenderloins are a valuable part of a balanced diet. As a source of lean protein, they support muscle repair and growth. They are also rich in essential vitamins and minerals, such as B vitamins, phosphorus, and selenium, which play vital roles in energy metabolism and immune function. For those focusing on lean mass, using tenderloins in healthy recipes is an excellent way to meet protein goals without excess fat. Explore healthier recipes and meal prep ideas to maximize the nutritional benefits of this versatile cut of chicken.

Try this quick and healthy recipe for honey-garlic chicken tenderloins to see how easy it is to prepare a macro-friendly meal.

Frequently Asked Questions

For three plain, cooked chicken tenderloins, you can expect approximately 50-60 grams of protein, depending on their size. The protein becomes more concentrated as water is cooked off.

Yes, frying chicken tenderloins with a breading or batter significantly increases the carbohydrate content, as these coatings are made from flour or breadcrumbs.

To keep macros as lean as possible, opt for baking, grilling, or air-frying. Avoid adding heavy oils and instead use zero-calorie seasonings or sprays.

No, pre-cooked or frozen chicken tenderloins can have significantly different macros. Some are breaded or pre-seasoned with ingredients high in sodium, fat, and carbohydrates. Always check the product's nutrition label.

The average weight of a single raw chicken tenderloin is typically between 2.5 and 3 ounces. Three tenderloins would therefore be around 7.5 to 9 ounces, or 200-250 grams.

Three plain, cooked chicken tenderloins contain a very low amount of fat, usually between 4 and 6 grams, assuming they were baked or grilled without added oil.

Yes, plain chicken tenderloins are excellent for a ketogenic diet because they are a high-protein, zero-carb food. However, they must be prepared without any breading or sugary marinades.