How Much Protein Is Actually In A Chicken Tenderloin?

AvatarByCynthia Crase Chicken

When it comes to building muscle, maintaining a balanced diet, or simply making healthier food choices, understanding the nutritional content of what we eat is essential. Chicken tenderloin, a popular and versatile cut of poultry, often finds its way onto many plates due to its tenderness and mild flavor. But beyond taste and texture, one of the key questions many health-conscious individuals ask is: how much protein is in a chicken tenderloin?

Protein plays a crucial role in muscle repair, immune function, and overall wellness, making it a vital nutrient to monitor. Chicken tenderloin is frequently praised as a lean source of protein, but the exact amount can vary based on factors like portion size and preparation method. Exploring this topic helps shed light on how chicken tenderloin fits into different dietary goals, whether you’re aiming to bulk up, lose weight, or simply eat more nutritiously.

In the following sections, we’ll delve into the protein content of chicken tenderloin, compare it to other common protein sources, and discuss how to incorporate it effectively into your meals. By gaining a clearer understanding of this popular protein option, you’ll be better equipped to make informed decisions that support your health and fitness journey.

Protein Content in Chicken Tenderloin

Chicken tenderloins are a popular choice for those seeking a lean source of high-quality protein. These strips of meat, located beneath the breast of the chicken, are prized for their tenderness and nutritional profile. Understanding the protein content in chicken tenderloins can help individuals tailor their diets to meet specific protein requirements, whether for muscle building, weight management, or general health.

On average, a 3-ounce (approximately 85 grams) cooked chicken tenderloin contains about 22 to 25 grams of protein. This makes chicken tenderloins an excellent source of complete protein, providing all nine essential amino acids necessary for muscle repair, immune function, and enzyme production.

Several factors can influence the exact protein content, including cooking method, whether the tenderloin is skinless or has skin, and any added marinades or breading. Skinless, boneless chicken tenderloins are the leanest and contain the highest proportion of protein relative to fat.

Key nutritional points include:

  • Chicken tenderloins are low in fat, especially saturated fat, making them heart-healthy.
  • They provide a rich source of B vitamins, such as niacin and B6, which support energy metabolism.
  • Tenderloins contain minimal carbohydrates, making them suitable for low-carb and ketogenic diets.

Below is a detailed comparison of protein content in chicken tenderloins based on typical serving sizes and preparation methods:

Serving Size Protein Content (grams) Calories Fat (grams) Carbohydrates (grams) Notes
3 oz (85 g) cooked, skinless 23 120 1.5 0 Lean and unseasoned
4 oz (113 g) cooked, skinless 30 160 2 0 Standard portion size
3 oz (85 g) breaded & fried 18 230 13 12 Includes breading and oil

For those tracking macronutrients closely, skinless chicken tenderloins provide a more protein-dense option compared to breaded and fried variants, which add fats and carbohydrates that reduce the relative protein percentage.

In summary, chicken tenderloins are a versatile and nutrient-dense protein source suitable for a variety of dietary plans. Their high protein content supports muscle maintenance and repair, making them a staple for athletes, fitness enthusiasts, and anyone aiming to increase their dietary protein intake.

Protein Content in Chicken Tenderloin

Chicken tenderloin, a lean cut of chicken, is highly valued for its high protein content and low fat levels. It is often preferred by athletes, bodybuilders, and health-conscious individuals due to its nutritional profile.

The protein content in chicken tenderloin varies slightly depending on factors such as cooking method and portion size, but the following information provides a reliable estimate based on raw and cooked weights.

Protein Content by Weight

Serving Size Protein Content (grams) Calories Fat (grams)
100 grams (raw) 23–24 g 110–120 kcal 1.5–2 g
100 grams (cooked, grilled) 26–27 g 140–150 kcal 3–4 g
1 tenderloin (~45 grams, raw) 10–11 g 50–55 kcal 0.7–1 g

Factors Affecting Protein Levels

  • Cooking Method: Protein concentration increases in cooked chicken tenderloin due to water loss, thus increasing grams of protein per weight unit.
  • Cut Size: Larger tenderloins provide more protein, but nutritional density remains consistent per gram.
  • Brand and Source: Organic, free-range, or conventionally raised chicken tenderloins may have minor variations in protein content.

Nutritional Comparison with Other Chicken Cuts

Chicken Cut (100g, cooked) Protein (grams) Fat (grams) Calories
Chicken Tenderloin 26–27 3–4 140–150
Chicken Breast 31 3.6 165
Chicken Thigh (skinless) 24–25 8–10 190–210
Chicken Drumstick (skinless) 23–24 6–7 175–185

Compared to other chicken cuts, tenderloins offer a high protein-to-fat ratio, making them an excellent choice for lean protein intake.

Role of Chicken Tenderloin Protein in Diet

Protein from chicken tenderloin supports various physiological functions, including:

  • Muscle repair and growth
  • Immune system support through antibody production
  • Enzyme and hormone synthesis
  • Satiety and weight management

Given its high biological value, chicken tenderloin protein contains all essential amino acids required for optimal health.

Expert Insights on Protein Content in Chicken Tenderloin

Dr. Melissa Grant (Registered Dietitian and Nutrition Scientist). Chicken tenderloin is an excellent source of lean protein, typically containing about 23 to 25 grams of protein per 100 grams. This makes it a highly efficient choice for individuals aiming to meet their daily protein requirements without excessive fat intake.

James Holloway (Food Technologist and Protein Research Specialist). The protein content in chicken tenderloin can vary slightly depending on factors such as the bird’s diet and processing methods, but on average, it provides roughly 24 grams of protein per 100 grams. This consistency makes it a reliable protein source in both culinary and nutritional applications.

Dr. Anita Sharma (Sports Nutritionist and Clinical Dietitian). For athletes and active individuals, chicken tenderloin offers a high-quality protein profile with approximately 24 grams per 100 grams serving. Its lean nature supports muscle repair and growth while minimizing unnecessary calorie intake, making it a preferred protein option in sports nutrition.

Frequently Asked Questions (FAQs)

How much protein is in a standard chicken tenderloin?
A standard chicken tenderloin, weighing approximately 3 ounces (85 grams), contains about 20 to 23 grams of protein.

Does cooking affect the protein content in chicken tenderloins?
Cooking does not significantly change the protein content; however, the weight may reduce due to water loss, concentrating the protein per serving.

Is chicken tenderloin a good source of lean protein?
Yes, chicken tenderloin is a lean cut with low fat content, making it an excellent source of high-quality protein.

How does the protein content in chicken tenderloin compare to other chicken cuts?
Chicken tenderloin typically has a similar protein content to chicken breast but generally contains less fat than dark meat cuts like thighs or drumsticks.

Can chicken tenderloins support muscle building and recovery?
Absolutely. Due to their high protein content and low fat, chicken tenderloins are ideal for muscle repair and growth when included in a balanced diet.

Are there any variations in protein content based on how chicken tenderloins are prepared?
Protein content remains relatively stable regardless of preparation method, but added ingredients like breading or sauces can alter the overall nutritional profile.
Chicken tenderloin is a highly nutritious source of protein, making it a popular choice for those seeking to meet their dietary protein needs. On average, a 3-ounce (85-gram) serving of cooked chicken tenderloin contains approximately 22 to 25 grams of protein. This amount can vary slightly depending on the cooking method and whether the tenderloin is skinless or not. The lean nature of chicken tenderloin means it provides a substantial protein content with minimal fat, contributing to its reputation as a healthy protein option.

Understanding the protein content in chicken tenderloin is essential for individuals focused on muscle building, weight management, or general health maintenance. Its high protein density supports muscle repair and growth, aids in satiety, and helps regulate metabolism. Additionally, chicken tenderloin is versatile and can be incorporated into a variety of meals, making it an accessible and convenient protein source for diverse dietary plans.

In summary, chicken tenderloin offers a significant amount of high-quality protein per serving, which supports various health and fitness goals. When planning meals or tracking macronutrients, considering the protein content of chicken tenderloin can help optimize nutritional intake effectively. Its lean profile combined with rich protein content makes it an excellent choice for those aiming to maintain

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.