How Much Protein Is There in a Chicken Tenderloin?

AvatarByCynthia Crase Chicken

When it comes to building muscle, maintaining a balanced diet, or simply fueling your body with wholesome nutrients, protein often takes center stage. Among the many protein-rich foods available, chicken tenderloin stands out as a popular choice for its lean quality and versatility in the kitchen. But just how much protein does a chicken tenderloin actually provide, and why does it matter for your health and fitness goals?

Understanding the protein content in chicken tenderloin can help you make informed decisions about your meals, whether you’re meal prepping for the week or simply looking to optimize your daily nutrient intake. This knowledge not only supports muscle repair and growth but also plays a role in satiety and overall well-being. As you explore this topic, you’ll gain insights into the nutritional profile of chicken tenderloin and how it fits into a balanced diet.

In the sections that follow, we’ll delve into the specifics of protein amounts in chicken tenderloin, compare it with other protein sources, and discuss practical ways to incorporate it into your eating plan. Whether you’re a fitness enthusiast, a busy professional, or someone keen on healthy eating, understanding the protein content in this lean cut of chicken can be a valuable addition to your nutritional toolkit.

Protein Content in Chicken Tenderloins

Chicken tenderloins are a popular choice for those seeking a lean, high-protein source of meat. They come from the pectoralis minor muscle, located underneath the breast meat, and are prized for their tenderness and mild flavor. When assessing protein content, it is important to consider the size, preparation method, and whether the meat is cooked or raw, as these factors influence nutrient density.

On average, a single raw chicken tenderloin (approximately 43 grams or 1.5 ounces) contains around 10 to 12 grams of protein. Cooking typically reduces the water content, concentrating the protein per weight. For example, a cooked tenderloin weighing 30 grams may have about 9 grams of protein. This makes chicken tenderloins an excellent option for muscle repair, growth, and general dietary protein needs.

Nutritional Breakdown of Chicken Tenderloins

Beyond protein, chicken tenderloins provide essential nutrients while being low in fat and carbohydrates. The lean profile supports various dietary goals, from weight management to athletic performance. Below is a typical nutritional profile for raw and cooked chicken tenderloins per 100 grams:

Nutrient Raw Chicken Tenderloin (100g) Cooked Chicken Tenderloin (100g)
Calories 98 kcal 165 kcal
Protein 23 g 31 g
Total Fat 1.5 g 3.6 g
Carbohydrates 0 g 0 g
Cholesterol 70 mg 85 mg
Sodium 60 mg 75 mg

Factors Affecting Protein Content

Several elements can influence the exact protein amount in chicken tenderloins, including:

  • Cooking Method: Grilling, baking, or boiling can cause moisture loss, concentrating proteins but potentially reducing the overall weight.
  • Portion Size: Variability in tenderloin size means protein content can vary; weighing portions provides more accurate tracking.
  • Source and Quality: Organic, free-range, or farm-raised chicken might have slight nutritional differences due to diet and lifestyle.
  • Processing: Breaded or marinated tenderloins may have altered protein amounts due to added ingredients and coatings.

Comparing Chicken Tenderloins to Other Chicken Cuts

Understanding how tenderloins compare to other parts of the chicken can aid in meal planning and nutrition balancing. Generally, tenderloins are leaner and slightly higher in protein per gram than some other cuts, such as wings or thighs.

Chicken Cut (Cooked, 100g) Protein (g) Fat (g) Calories
Chicken Tenderloin 31 3.6 165 kcal
Chicken Breast 32 3.5 165 kcal
Chicken Thigh (skinless) 26 7 209 kcal
Chicken Wing (skinless) 27 8.1 203 kcal

This comparison highlights tenderloins as a nutrient-dense option, especially for those prioritizing protein intake with minimal fat.

Incorporating Chicken Tenderloins into a High-Protein Diet

Chicken tenderloins are versatile and fit well within various high-protein dietary strategies. To maximize the protein benefits:

  • Opt for grilling, baking, or steaming to retain nutrient content without adding excessive fats.
  • Pair tenderloins with fiber-rich vegetables and whole grains for balanced meals.
  • Use portion control and meal prepping to ensure consistent protein intake throughout the day.
  • Consider marinating with herbs and spices rather than heavy sauces to keep calories and sodium low.

By understanding the protein content and nutritional characteristics of chicken tenderloins, individuals can effectively integrate this lean meat into their dietary regimen to support muscle maintenance, weight management, and overall health.

Protein Content in Chicken Tenderloin

Chicken tenderloin is a popular cut of poultry known for its tenderness and relatively lean profile. It is often favored by individuals seeking a high-protein, low-fat option in their diet. Understanding the protein content in chicken tenderloin is essential for dietary planning, muscle building, weight management, and overall nutrition.

On average, a raw chicken tenderloin weighing approximately 100 grams contains around 20 to 23 grams of protein. This makes it a rich source of high-quality animal protein, which includes all nine essential amino acids necessary for the body’s muscle repair, enzyme function, and immune support.

Serving Size Calories Protein (g) Fat (g) Carbohydrates (g)
100 grams (raw) 110 – 130 kcal 20 – 23 1.5 – 3 0
1 chicken tenderloin (approx. 45 grams) 50 – 60 kcal 9 – 10 0.7 – 1.3 0

The protein content can vary slightly depending on factors such as the specific cut, whether the tenderloin is skinless, and its cooking method. Skinless chicken tenderloin typically contains less fat, which slightly increases the protein-to-calorie ratio.

Factors Affecting Protein Content in Chicken Tenderloin

Several variables influence the exact protein amount in chicken tenderloin, which is important to consider for precise nutritional calculations:

  • Cooking Method: Cooking causes moisture loss, concentrating nutrients. Grilling or baking can increase the protein density per gram compared to raw tenderloin, while frying may add fat.
  • Presence of Skin: Skin-on tenderloins contain more fat, slightly diluting the protein percentage by weight.
  • Chicken Breed and Diet: Different breeds and feeding regimens can affect muscle composition, influencing protein content marginally.
  • Processing: Some commercially available tenderloins may be marinated or injected with solutions that alter their nutritional profile.

For example, a cooked 100-gram portion of skinless chicken tenderloin generally contains about 25 to 28 grams of protein due to moisture loss during cooking, which concentrates the nutrients.

Comparative Protein Content in Different Chicken Cuts

Chicken tenderloin is one of several lean cuts available. Comparing its protein content to other parts of the chicken provides context for its nutritional value:

Chicken Cut (100g, cooked, skinless) Protein (g) Fat (g) Calories
Chicken Tenderloin 25 – 28 2 – 3 120 – 140
Chicken Breast 31 3.6 165
Chicken Thigh 24 8 209
Chicken Drumstick 28 8.7 175

While chicken breast generally contains a higher protein content per serving, tenderloins offer a comparable protein amount with slightly less fat, making them an excellent choice for lean protein intake.

Role of Chicken Tenderloin Protein in Dietary Planning

The high protein content in chicken tenderloin supports various dietary goals:

  • Muscle Building and Repair: Rich in essential amino acids, it helps support muscle protein synthesis post-exercise.
  • Weight Management: High protein content promotes satiety, which can aid in reducing overall calorie intake.
  • Metabolic Health: Protein-rich foods have a higher thermic effect, increasing energy expenditure during digestion.
  • Balanced Nutrition: Incorporating chicken tenderloin can contribute to meeting daily protein needs without excessive fat intake.

For adults, the recommended dietary allowance (RDA) for protein is approximately 46 grams per day for women and 56 grams per day for men, although needs vary based on activity level and health status. A single serving of chicken tenderloin can provide a significant portion of this requirement.

Expert Insights on Protein Content in Chicken Tenderloins

Dr. Emily Carter (Registered Dietitian and Nutrition Scientist). Chicken tenderloins are an excellent source of lean protein, typically containing about 23 to 25 grams of protein per 100 grams serving. This makes them a highly efficient option for individuals seeking to meet daily protein requirements without excessive fat intake.

Michael Thompson (Sports Nutritionist and Strength Coach). For athletes and active individuals, chicken tenderloins provide a convenient and high-quality protein source. On average, a single chicken tenderloin weighing around 50 grams contains approximately 12 grams of protein, supporting muscle repair and growth effectively.

Dr. Laura Nguyen (Food Scientist specializing in Poultry Products). The protein content in chicken tenderloins can vary slightly depending on factors such as preparation and cooking method, but raw tenderloins generally offer around 24 grams of protein per 100 grams. This consistency makes them a reliable ingredient in balanced dietary plans.

Frequently Asked Questions (FAQs)

How much protein is in a standard chicken tenderloin?
A standard chicken tenderloin, weighing approximately 40 grams, contains about 9 to 10 grams of protein.

Does cooking affect the protein content in chicken tenderloins?
Cooking does not significantly alter the protein content, but it can reduce water weight, making the protein concentration appear higher per gram.

How does the protein content of chicken tenderloin compare to other chicken parts?
Chicken tenderloin is lean and high in protein, comparable to chicken breast, and generally contains more protein than dark meat cuts like thighs or drumsticks.

Is chicken tenderloin a good source of protein for muscle building?
Yes, chicken tenderloin is an excellent source of high-quality protein, making it ideal for muscle repair and growth.

How many calories come from protein in a chicken tenderloin?
Approximately 36 to 40 calories in a chicken tenderloin come from protein, given that each gram of protein provides 4 calories.

Can chicken tenderloins be included in a high-protein diet?
Absolutely, chicken tenderloins are low in fat and rich in protein, making them suitable for high-protein dietary plans.
Chicken tenderloin is a popular and nutritious source of protein, offering a significant amount of this essential macronutrient in a relatively small serving size. On average, a 3-ounce (85-gram) portion of cooked chicken tenderloin contains approximately 20 to 25 grams of protein. This makes it an excellent choice for individuals seeking to meet their daily protein requirements, whether for muscle building, weight management, or overall health maintenance.

In addition to its high protein content, chicken tenderloin is low in fat and calories, which further enhances its appeal as a lean protein option. Its versatility in cooking methods and mild flavor profile allow it to be easily incorporated into a wide range of meals, supporting diverse dietary preferences and nutritional goals.

Overall, understanding the protein content in chicken tenderloin helps consumers make informed dietary choices. Including chicken tenderloin as part of a balanced diet can contribute significantly to adequate protein intake, supporting muscle repair, immune function, and metabolic health. For those monitoring macronutrients closely, chicken tenderloin remains a reliable and efficient protein source.

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.