How Many Calories Are in a Grilled Chicken Tenderloin?

AvatarByCynthia Crase Chicken

When it comes to maintaining a balanced diet or simply making healthier meal choices, understanding the calorie content of the foods we eat is essential. Grilled chicken tenderloins have become a popular option for those seeking a lean, protein-packed ingredient that fits well into a variety of dishes. But just how many calories are in a grilled chicken tenderloin, and what factors might influence this number?

Grilled chicken tenderloins are often praised for their tenderness and flavor, making them a favorite among fitness enthusiasts and food lovers alike. However, the calorie count can vary depending on preparation methods, portion sizes, and added ingredients. Exploring these nuances can help you make more informed decisions about incorporating this protein source into your meals.

Whether you’re counting calories for weight management, aiming to boost your protein intake, or simply curious about what’s on your plate, gaining a clear understanding of the calorie content in grilled chicken tenderloins is a great place to start. In the sections that follow, we’ll delve into the details to give you a comprehensive view of this popular food choice.

Caloric Content of Grilled Chicken Tenderloin

Grilled chicken tenderloin is a popular protein choice due to its lean quality and relatively low calorie count. The calorie content primarily depends on the size of the portion and any additional ingredients or marinades used during preparation. On average, a single grilled chicken tenderloin weighing approximately 45 grams contains around 90 to 110 calories.

The calorie composition of chicken tenderloins comes mainly from protein and fat. Since chicken tenderloins are a lean cut, the fat content tends to be low, contributing to a lower overall calorie count compared to fattier cuts like thighs or drumsticks.

Macronutrient Breakdown of Grilled Chicken Tenderloin

Understanding the macronutrient composition can provide insight into how grilled chicken tenderloins fit into a balanced diet. Typically, chicken tenderloins offer a high protein content with minimal carbohydrates and moderate fat levels.

Key macronutrient components per 100 grams of grilled chicken tenderloin include:

  • Protein: Approximately 23-25 grams
  • Fat: Around 2-3 grams
  • Carbohydrates: 0 grams

This high protein, low-fat profile makes grilled chicken tenderloin an excellent choice for muscle maintenance, weight management, and overall health.

Nutrient Amount per 100g Calories (kcal)
Protein 24 g 96
Fat 2.5 g 22.5
Carbohydrates 0 g 0
Total Calories 118.5

Factors Influencing Calorie Count

Several factors can affect the calorie content of grilled chicken tenderloins, including:

  • Marinades and Sauces: Adding oils, sugars, or cream-based sauces during marinating or after grilling increases calories significantly.
  • Cooking Method: Grilling without added fats retains a lower calorie count compared to frying or cooking with butter or oil.
  • Portion Size: Larger servings naturally contain more calories; weighing the tenderloins ensures accurate tracking.
  • Skin On vs. Skinless: Tenderloins are typically skinless, but if skin is left on, the fat and calorie content increases.

Calorie Comparison With Other Chicken Cuts

To contextualize the caloric content, compare grilled chicken tenderloins with other common chicken parts:

Chicken Cut (Grilled, Skinless) Calories per 100g Protein (g) Fat (g)
Tenderloin 118 24 2.5
Breast 130 26 3
Thigh 180 21 9
Drumstick 175 20 8.5

This comparison highlights that chicken tenderloins are among the leanest and lowest-calorie cuts, making them suitable for calorie-conscious diets.

Tips for Maintaining Low-Calorie Grilled Chicken Tenderloin

To maximize the health benefits and keep calories low while preparing grilled chicken tenderloins, consider these expert recommendations:

  • Use dry rubs or herb-based marinades instead of sugary or oil-heavy sauces.
  • Grill without adding extra fats; use a non-stick surface or grill directly on the rack.
  • Pair with low-calorie, nutrient-dense sides like steamed vegetables or salads.
  • Measure portion sizes carefully to avoid unintended calorie excess.
  • Avoid breading or frying, which significantly increases calorie and fat content.

By following these guidelines, grilled chicken tenderloins can remain a nutritious, low-calorie protein source suitable for diverse dietary goals.

Calorie Content of Grilled Chicken Tenderloin

Grilled chicken tenderloin is a popular choice for those seeking a lean source of protein with relatively low calories. The calorie content can vary based on factors such as portion size, marinade, and cooking method, but generally, grilled chicken tenderloin remains a nutrient-dense option.

On average, a single grilled chicken tenderloin weighing approximately 45 grams (1.6 ounces) contains:

Nutrient Amount per 45g Grilled Chicken Tenderloin
Calories 75 – 90 kcal
Protein 14 – 16 grams
Total Fat 1.5 – 2.5 grams
Carbohydrates 0 grams

The range in calories primarily reflects variations in fat content and any added ingredients used during preparation, such as oil or marinades. Plain grilled chicken tenderloin, without added fats or sauces, tends to be at the lower end of the calorie spectrum.

Factors Influencing Calorie Count in Grilled Chicken Tenderloin

Several factors affect the calorie content of grilled chicken tenderloin:

  • Portion Size: Calorie counts scale linearly with the weight of the tenderloin. Larger portions will yield proportionally more calories.
  • Marinades and Seasonings: Ingredients such as olive oil, honey, or sugar-based sauces add extra calories. A marinade with oil can increase fat content and caloric density.
  • Cooking Method: Grilling typically does not add calories, but if additional oils or butter are applied during cooking, this will raise the calorie content.
  • Chicken Quality and Fat Content: Some tenderloins may have slightly higher fat content depending on the chicken breed and processing methods, which can influence calories.

Calorie Comparison With Other Chicken Cuts

Understanding how grilled chicken tenderloin compares to other chicken parts helps in making informed nutritional choices:

Chicken Cut (Grilled, Skinless) Serving Size Calories Protein (g) Fat (g)
Tenderloin 45g (1.6 oz) 75 – 90 14 – 16 1.5 – 2.5
Chicken Breast 100g (3.5 oz) 165 31 3.6
Chicken Thigh 100g (3.5 oz) 209 26 10.9
Chicken Drumstick 100g (3.5 oz) 175 22 8.1

When normalized to similar portion sizes, chicken tenderloin tends to be lower in fat and calories compared to dark meat cuts like thighs and drumsticks, making it a preferred option for calorie-conscious consumers.

Tips for Reducing Calories When Preparing Grilled Chicken Tenderloin

To maximize the health benefits and keep calorie intake in check, consider the following preparation tips:

  • Avoid High-Calorie Marinades: Use herbs, spices, lemon juice, or vinegar instead of oil-heavy or sugar-based marinades.
  • Trim Excess Fat: Although chicken tenderloins are naturally lean, trimming any visible fat can slightly reduce calories.
  • Control Portion Size: Measure servings to avoid unintentional overeating.
  • Limit Added Fats During Cooking: Use non-stick cooking spray or grill directly without additional butter or oil when possible.
  • Skip Sugary Sauces: Serve with low-calorie dips or fresh salsas instead of creamy or sugary sauces.

Expert Insights on Caloric Content in Grilled Chicken Tenderloin

Dr. Melissa Grant (Registered Dietitian and Nutrition Scientist). Grilled chicken tenderloin typically contains approximately 110 to 130 calories per 3-ounce serving. This range can vary slightly depending on the marinade or seasoning used, but the lean protein content remains consistent, making it an excellent choice for those monitoring calorie intake while seeking high-quality protein.

James Holloway (Certified Sports Nutritionist and Fitness Coach). When evaluating the caloric value of grilled chicken tenderloin, it is important to consider preparation methods. Grilling without added fats keeps the calorie count low, around 120 calories per serving, which supports muscle maintenance and fat loss goals effectively due to its low fat and carbohydrate content.

Dr. Anika Shah (Clinical Nutrition Researcher, University of Health Sciences). The caloric density of grilled chicken tenderloin is relatively low compared to other protein sources. A standard portion delivers essential nutrients with minimal calories—approximately 125 calories per 3-ounce portion—making it a preferred option in clinical dietary plans aimed at weight management and cardiovascular health.

Frequently Asked Questions (FAQs)

How many calories are in a single grilled chicken tenderloin?
A single grilled chicken tenderloin typically contains around 40 to 60 calories, depending on its size and preparation method.

Does marinating chicken tenderloins affect their calorie content?
Yes, marinating can add calories if the marinade contains oils, sugars, or other calorie-dense ingredients, but plain or low-calorie marinades have minimal impact.

How does the calorie content of grilled chicken tenderloins compare to fried ones?
Grilled chicken tenderloins generally have fewer calories than fried ones because grilling uses less added fat and does not involve breading.

Are the calories in grilled chicken tenderloins mostly from protein or fat?
The calories in grilled chicken tenderloins primarily come from protein, with a small amount contributed by fat.

Can seasoning or sauces significantly increase the calorie count of grilled chicken tenderloins?
Yes, high-calorie sauces and heavy seasoning blends can substantially increase the total calorie count.

Is skin-on or skinless chicken tenderloin higher in calories?
Skin-on chicken tenderloins contain more calories due to the higher fat content in the skin compared to skinless versions.
Grilled chicken tenderloins are a popular choice for those seeking a lean, high-protein meal option. On average, a single grilled chicken tenderloin contains approximately 40 to 50 calories, depending on its size and any additional marinades or seasonings used. This makes it a low-calorie, nutrient-dense food suitable for various dietary goals, including weight management and muscle building.

It is important to consider that the calorie content can vary slightly based on cooking methods and added ingredients. For example, using oil or sauces during grilling can increase the overall calorie count. However, when prepared simply with minimal added fats, grilled chicken tenderloins remain an excellent source of protein with relatively low caloric impact.

In summary, grilled chicken tenderloins offer a versatile and healthy protein option that fits well into balanced diets. Understanding their calorie content helps individuals make informed nutritional choices, supporting both fitness objectives and general health maintenance.

Author Profile

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Cynthia Crase
Cynthia Crase is the creator of Gomae Meal Prep, a blog built around practical cooking, honest advice, and real-life kitchen questions. Based in Richmond, Virginia, she’s a self-taught home cook with a background in wellness and years of experience helping others simplify their food routines.

Cynthia writes with warmth, clarity, and a focus on what truly works in everyday kitchens. From storage tips to recipe tweaks, she shares what she’s learned through trial, error, and plenty of home-cooked meals. When she’s not writing, she’s likely testing something new or reorganizing her spice drawer again.