How Many Calories Are in Chicken Tenderloin?

AvatarByCynthia Crase Chicken

When it comes to choosing a healthy and delicious protein option, chicken tenderloin often stands out as a favorite. Known for its tender texture and mild flavor, this cut of chicken is a versatile ingredient in countless recipes, from quick weeknight dinners to gourmet meals. But beyond taste and convenience, many people are curious about its nutritional profile—especially the calorie content—making it an important consideration for those mindful of their diet.

Understanding how many calories are in chicken tenderloin can help you make informed decisions about portion sizes and meal planning, whether you’re aiming to lose weight, build muscle, or simply maintain a balanced diet. While chicken is generally regarded as a lean protein, the exact calorie count can vary depending on factors like preparation methods and portion size. Exploring these nuances provides a clearer picture of how chicken tenderloin fits into your overall nutrition goals.

In the following sections, we’ll delve into the calorie content of chicken tenderloin, compare it to other cuts and protein sources, and offer tips on how to enjoy it healthily. Whether you’re a fitness enthusiast or a casual eater, gaining insight into this popular ingredient can empower you to make choices that support your lifestyle and taste preferences.

Caloric Content of Chicken Tenderloin

Chicken tenderloin is a lean and nutrient-dense protein source, favored for its mild flavor and versatility in cooking. Understanding the caloric content of chicken tenderloin is essential for managing dietary intake, especially for those focused on weight management or muscle building.

The number of calories in chicken tenderloin primarily depends on its weight and preparation method. Raw, skinless chicken tenderloin is low in calories due to its high protein and low fat content. Cooking methods that add fats or coatings will increase the calorie count significantly.

On average, the caloric values for raw chicken tenderloin are approximately:

  • 31 calories per ounce (28 grams)
  • 142 calories per 100 grams

Here is a breakdown of the caloric content along with macronutrients for chicken tenderloin in various common serving sizes:

Serving Size Calories Protein (g) Fat (g) Carbohydrates (g)
1 ounce (28 g) 31 6.5 0.5 0
3 ounces (85 g) 142 27.5 1.5 0
4 ounces (113 g) 190 36.5 2 0
6 ounces (170 g) 284 55 3 0

The data indicates that chicken tenderloin is a high-protein, low-fat option with negligible carbohydrates, making it ideal for low-carb and high-protein diets. It is important to note that the calories listed are for raw chicken tenderloin without skin; skin-on or breaded varieties will contain additional calories.

Impact of Cooking Methods on Calories

The way chicken tenderloin is prepared significantly influences its caloric content. Cooking can alter the moisture content and add fats or other ingredients, which changes the total calories per serving.

Common cooking methods and their impact on calories include:

  • Grilling or Baking: These methods require minimal or no added fat, keeping the calorie count close to that of raw chicken tenderloin.
  • Pan-frying or Sautéing: Typically involves cooking with oil or butter, which increases calories by approximately 40-120 calories per tablespoon of fat added.
  • Breading and Deep Frying: Adds a significant number of calories due to breading and oil absorption, often doubling the caloric content compared to raw or simply cooked chicken.
  • Boiling or Poaching: Maintains the lowest calorie count since no additional fats are used and the meat retains moisture without added ingredients.

For example, pan-frying 4 ounces of chicken tenderloin with 1 tablespoon of olive oil adds about 120 calories, increasing the total from approximately 190 calories to around 310 calories.

Calorie Comparison with Other Chicken Cuts

Chicken tenderloin is often compared to other chicken cuts like breast, thigh, and drumstick. While all chicken cuts provide valuable protein, their calorie and fat content vary.

Chicken Cut (Skinless, Cooked) Calories per 3 oz (85 g) Protein (g) Fat (g)
Tenderloin 142 27.5 1.5
Breast 148 28 3
Thigh 180 21 9
Drumstick 175 22 8

Chicken tenderloin is slightly lower in calories and fat compared to breast meat, making it an excellent choice for those seeking lean protein with minimal fat. Thigh and drumstick cuts contain more fat and calories, appealing to those who prioritize flavor and juiciness over calorie control.

Additional Nutritional Considerations

While calories are a critical factor, chicken tenderloin also contributes to overall nutritional quality:

  • Protein Quality: Chicken tenderloin contains all nine essential amino acids, supporting muscle repair and growth.
  • Micronutrients: It provides important vitamins and minerals such as niacin (vitamin B3), vitamin B6, phosphorus, and selenium.
  • Low Carbohydrates: Virtually carbohydrate-free, supporting ketogenic and low-carb dietary patterns.
  • Fat Content: Low in saturated fat, which is beneficial for cardiovascular health.

When accounting for total dietary calories, it is advisable to consider the cooking method and any added ingredients that may increase the calorie count beyond the inherent calories in the chicken tenderloin itself.

Caloric Content of Chicken Tenderloin

Chicken tenderloin is a lean source of protein commonly used in various culinary preparations. Understanding its caloric content is essential for dietary planning, especially for those monitoring their energy intake.

The calorie count in chicken tenderloin primarily depends on its preparation method and whether it is cooked or raw. Below is an overview of the caloric values for chicken tenderloin in different forms:

Form of Chicken Tenderloin Serving Size Calories (kcal) Protein (g) Fat (g) Carbohydrates (g)
Raw Chicken Tenderloin 100 grams 98 21.5 1.5 0
Grilled Chicken Tenderloin (no added fat) 100 grams 120 26 2.5 0
Breaded and Fried Chicken Tenderloin 100 grams 250 20 15 10

Factors Influencing Caloric Value

The caloric content of chicken tenderloin can vary significantly based on several factors:

  • Cooking Method: Grilling or baking chicken tenderloin without added fats results in lower calorie content compared to frying or breading.
  • Added Ingredients: Marinades, sauces, and breading contribute additional calories, primarily from fats and carbohydrates.
  • Portion Size: The calorie count scales with the weight of the tenderloin, so precise measurement is necessary for accurate tracking.
  • Moisture Loss: Cooking reduces water content, concentrating nutrients and calories per gram in cooked meat compared to raw.

Comparing Chicken Tenderloin to Other Chicken Cuts

Chicken tenderloin is often preferred for its tenderness and lower fat content. To provide context, here is a comparison of calories across different chicken cuts, all measured per 100 grams of cooked meat:

Chicken Cut Calories (kcal) Protein (g) Fat (g)
Chicken Breast (skinless, grilled) 165 31 3.6
Chicken Thigh (skinless, grilled) 209 26 10.9
Chicken Drumstick (skinless, grilled) 175 28 7.5
Chicken Tenderloin (grilled) 120 26 2.5

Incorporating Chicken Tenderloin into a Calorie-Controlled Diet

Due to its relatively low fat and moderate calorie content, chicken tenderloin is an excellent protein source for calorie-conscious diets. Consider these tips when incorporating it:

  • Opt for grilling, baking, or steaming to minimize added fats.
  • Limit use of high-calorie sauces and breading to keep calorie intake low.
  • Combine with nutrient-dense, low-calorie vegetables to create balanced meals.
  • Measure portion sizes carefully to maintain accurate calorie tracking.

Expert Perspectives on Caloric Content in Chicken Tenderloin

Dr. Emily Harper (Registered Dietitian and Nutrition Scientist). “Chicken tenderloin is a lean source of protein, typically containing around 110 to 130 calories per 100 grams when cooked without added fats. Its low calorie density combined with high protein content makes it an excellent choice for those managing caloric intake while maintaining muscle mass.”

Mark Jensen (Certified Sports Nutritionist and Strength Coach). “For athletes and fitness enthusiasts, understanding the caloric value of chicken tenderloin is crucial. A standard serving of approximately 85 grams provides roughly 120 calories, supporting muscle recovery without excessive calorie consumption. Preparation methods, however, can significantly alter this number.”

Dr. Sophia Lin (Food Scientist and Culinary Nutrition Expert). “The caloric content of chicken tenderloin varies depending on cooking techniques. Grilled or baked tenderloin maintains its low-calorie profile, whereas breaded or fried versions can double the calorie count due to added oils and coatings. Accurate calorie tracking requires consideration of these factors.”

Frequently Asked Questions (FAQs)

How many calories are in a 3-ounce serving of chicken tenderloin?
A 3-ounce cooked chicken tenderloin typically contains approximately 120 to 140 calories, depending on the cooking method and seasoning.

Does the calorie content of chicken tenderloin change with cooking methods?
Yes, cooking methods such as frying or breading increase the calorie count due to added fats and coatings, whereas grilling or baking keeps the calories lower.

Are chicken tenderloins a good option for a low-calorie diet?
Chicken tenderloins are lean and relatively low in calories, making them an excellent choice for low-calorie and high-protein diets.

How does the calorie content of chicken tenderloin compare to chicken breast?
Chicken tenderloin and chicken breast have similar calorie contents per ounce, with tenderloins sometimes slightly higher due to marginally higher fat content.

Do marinades affect the calorie content of chicken tenderloin?
Yes, marinades containing oils, sugars, or sauces can increase the overall calorie content of chicken tenderloin depending on the ingredients used.

Is skin-on chicken tenderloin higher in calories than skinless?
Chicken tenderloins are typically sold skinless; however, if skin is present, it will significantly increase the calorie and fat content.
Chicken tenderloin is a lean and nutritious protein source that is relatively low in calories, making it an excellent choice for those seeking to maintain or lose weight. On average, a 3-ounce (85-gram) serving of cooked chicken tenderloin contains approximately 120 to 140 calories, depending on the cooking method and seasoning used. This calorie count primarily comes from protein, with minimal fat content, especially when prepared without breading or frying.

It is important to consider that the calorie content can vary significantly based on preparation techniques. For instance, breaded and fried chicken tenderloins will have a higher calorie count due to added fats and carbohydrates, while grilled or baked versions remain lower in calories and healthier overall. Additionally, incorporating chicken tenderloin into balanced meals can provide essential nutrients such as vitamins B6 and niacin, which support metabolism and energy production.

In summary, chicken tenderloin offers a versatile and calorie-conscious option for individuals focused on nutrition and fitness goals. Understanding the calorie content and preparation methods is crucial for making informed dietary choices. By selecting cooking techniques that preserve its low-calorie profile, chicken tenderloin can be a valuable component of a healthy and balanced diet.

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.