Nutritional Breakdown of 500g Raw Chicken Tenderloins
For a standard serving of 500 grams of raw, boneless, and skinless chicken tenderloins, the macronutrient profile is highly favorable for a lean diet. The figures below are based on data from nutritional databases like Eat This Much:
- Calories: ~491 kcal
- Protein: ~116 grams
- Fat: ~2 grams
- Carbohydrates: ~4 grams
This breakdown reveals that chicken tenderloins are an incredibly protein-dense food, with a very low fat and carbohydrate count. For individuals aiming for high protein intake with minimal fat, such as bodybuilders or those on a low-carb diet, chicken tenderloins are a superior choice.
Raw vs. Cooked Macros: A Key Distinction
It is crucial to understand that the cooking process affects the total weight and nutritional content of the meat. As chicken cooks, it loses water, which changes its total weight and concentrates the nutrients. This means 500g of cooked chicken tenderloins will have different macros than 500g of raw tenderloins.
For example, if 500g of raw tenderloins yields 400g cooked, the nutrient values will be concentrated within that smaller weight. Always use the raw weight for the most accurate calculation if you are meal prepping and tracking precisely. If you're calculating after cooking, use cooked weight nutrition facts.
Comparison of Chicken Tenderloin Macros with Other Cuts
To put the macros into perspective, let's compare 500g of raw chicken tenderloins with other common cuts. This comparison highlights why tenderloins are often the preferred choice for those focusing on lean protein intake.
| Chicken Cut (500g Raw) | Calories (approx.) | Protein (approx.) | Fat (approx.) | Carbs (approx.) |
|---|---|---|---|---|
| Tenderloins | 491 kcal | 116g | 2g | 4g |
| Breast (Meat Only) | 600 kcal | 113g | 13g | 0g |
| Thighs (Meat Only) | 880 kcal* | 100g* | 50g* | 0g* |
| Wings (Meat Only) | 1170 kcal* | 90g* | 90g* | 0g* |
Note: Figures marked with an asterisk (*) are estimates based on standard nutritional data for raw chicken and scaled to 500g.
The table clearly illustrates the low-fat advantage of tenderloins compared to thighs and wings. Even compared to the breast meat, tenderloins can offer a slightly higher protein-to-calorie ratio, depending on the source data.
Micronutrients and Health Benefits
Beyond just the macros, 500g of chicken tenderloins is a nutritional powerhouse. They provide a significant source of essential vitamins and minerals. These include:
- B Vitamins: Excellent source of Niacin and Vitamin B6, which are crucial for energy metabolism.
- Minerals: Good source of phosphorus and selenium, important for bone health and antioxidant function.
The minimal fat content, especially saturated fat, makes chicken tenderloins a heart-healthy protein option. It is a versatile component of a healthy diet, suitable for various cooking methods that keep it low-fat, such as grilling, baking, or sautéing.
Maximizing Your Macro Intake
To make the most of your 500g chicken tenderloins, consider pairing them with nutrient-dense foods that complement your macro goals. For low-carb diets, serve with non-starchy vegetables like broccoli or spinach. For balanced diets, add a side of brown rice or sweet potatoes for healthy carbohydrates. The high protein content will keep you feeling full and satisfied, which can be a huge benefit for weight management.
Conclusion
The macros for 500g of raw chicken tenderloins are highly favorable for a lean, high-protein diet, with approximately 116 grams of protein, 2 grams of fat, and 4 grams of carbs. This makes them a top choice for athletes, weight-conscious individuals, and anyone aiming for a healthy, balanced meal plan. The key is to prepare them healthily to maintain their low-fat status. For more detailed nutrition information on different cuts, you can explore resources like Eat This Much.
