How Much Protein Does One Chicken Tenderloin Contain?

AvatarByCynthia Crase Chicken

When it comes to building muscle, maintaining a balanced diet, or simply making healthier food choices, understanding the nutritional content of your meals is essential. Chicken tenderloins have become a popular protein source for many due to their tenderness, versatility, and relatively lean nature. But just how much protein does one chicken tenderloin actually provide? This question is key for anyone tracking their macronutrients or aiming to optimize their dietary intake.

Protein is a vital macronutrient that supports muscle repair, immune function, and overall health. While chicken is widely recognized as a high-protein food, the specific amount found in different cuts can vary. Chicken tenderloins, often favored for their quick cooking time and mild flavor, are no exception. Exploring the protein content in a single tenderloin can help you make more informed decisions about portion sizes and meal planning.

In the sections that follow, we’ll delve into the protein profile of chicken tenderloins, compare it with other chicken cuts, and discuss how this knowledge can fit into various dietary goals. Whether you’re an athlete, a busy professional, or simply curious about your food, understanding the protein content in chicken tenderloins is a great step toward smarter eating habits.

Protein Content in One Chicken Tenderloin

Chicken tenderloins are a popular source of lean protein, favored for their tenderness and versatility in various dishes. Understanding the protein content in a single chicken tenderloin can help with meal planning, especially for those tracking macronutrients for fitness or health reasons.

A typical chicken tenderloin weighs approximately 45 to 60 grams (1.6 to 2.1 ounces). The protein content varies slightly depending on factors such as the size of the tenderloin and whether it is cooked or raw. On average, one raw chicken tenderloin contains about 6 to 7 grams of protein.

When cooked, the protein concentration increases due to water loss, making the protein content per gram slightly higher. Cooking methods like grilling, baking, or sautéing do not significantly reduce the protein amount but may affect overall weight and texture.

Key points to consider:

  • Chicken tenderloins are mostly lean muscle tissue, so they are naturally high in protein and low in fat.
  • Protein content can vary slightly based on the exact size and preparation method.
  • Cooking concentrates protein by reducing water content but does not add or remove protein.
Type Weight (grams) Protein Content (grams) Calories Fat (grams)
Raw Chicken Tenderloin (average size) 50 7.0 55 1.0
Cooked Chicken Tenderloin (grilled) 40 7.0 70 1.2

The slight differences in weight between raw and cooked tenderloins reflect moisture loss during cooking, which accounts for the higher calorie density in cooked meat. However, the total protein content per serving remains roughly consistent.

In summary, one chicken tenderloin provides a substantial amount of protein suitable for muscle repair and growth. Including multiple tenderloins in a meal can help meet daily protein requirements efficiently without excessive fat or calories.

Protein Content in One Chicken Tenderloin

Chicken tenderloin, often regarded as a lean and nutrient-dense portion of the chicken breast, is a popular choice for those seeking high-quality protein with minimal fat. Understanding the protein content in one chicken tenderloin helps in meal planning, dietary tracking, and optimizing nutritional intake.

The protein content in a single chicken tenderloin varies slightly depending on its size and preparation method. On average, a raw chicken tenderloin weighs approximately 40 to 45 grams and contains a significant amount of protein relative to its weight.

Measurement Protein Content Calories Fat Carbohydrates
One raw chicken tenderloin (~40g) 9–10 grams 45–50 kcal 1–1.5 grams 0 grams
One cooked chicken tenderloin (~30g after cooking) 8–9 grams 40–45 kcal 1–1.2 grams 0 grams

Cooking methods such as grilling, baking, or pan-searing typically reduce the water content of the tenderloin, concentrating the protein slightly per gram. However, the absolute protein amount per tenderloin remains similar, with slight variation depending on moisture loss.

  • Raw tenderloin: Approximately 9 to 10 grams of protein per piece.
  • Cooked tenderloin: Approximately 8 to 9 grams of protein, accounting for water loss during cooking.
  • Fat and carbohydrate content: Negligible carbohydrates and low fat, making chicken tenderloin a lean protein source.

Because chicken tenderloins are smaller and more tender than chicken breasts, they offer a convenient portion size for protein-focused meals. They are especially beneficial in diets requiring precise macronutrient tracking, such as bodybuilding, weight loss, or clinical nutrition plans.

Expert Insights on Protein Content in Chicken Tenderloins

Dr. Emily Hartman (Registered Dietitian and Nutrition Scientist) explains, “A single chicken tenderloin typically contains approximately 20 to 25 grams of protein, depending on its size and preparation method. This makes it an excellent lean protein source for individuals aiming to meet daily protein requirements without excessive fat intake.”

Michael Torres (Sports Nutritionist and Performance Coach) states, “For athletes and fitness enthusiasts, understanding that one chicken tenderloin provides around 22 grams of high-quality protein is crucial. This helps in muscle repair and growth, making it a convenient option for post-workout meals.”

Dr. Sarah Nguyen (Food Scientist specializing in Meat Composition) notes, “The protein content in chicken tenderloins is not only substantial but also highly bioavailable. On average, a 100-gram serving of chicken tenderloin yields about 23 grams of protein, contributing significantly to daily nutritional intake, especially in balanced diets.”

Frequently Asked Questions (FAQs)

How much protein does one chicken tenderloin typically contain?
One chicken tenderloin generally contains about 20 to 25 grams of protein, depending on its size and preparation method.

Does cooking affect the protein content in chicken tenderloins?
Cooking does not significantly change the protein content, but it can alter the weight due to water loss, slightly concentrating the protein per serving.

Are chicken tenderloins a good source of lean protein?
Yes, chicken tenderloins are considered a lean source of protein with low fat content, making them ideal for muscle building and weight management.

How does the protein content in chicken tenderloins compare to chicken breasts?
Chicken tenderloins have a protein content similar to chicken breasts, though breasts may have a slightly higher protein-to-fat ratio.

Can eating chicken tenderloins help meet daily protein requirements?
Yes, incorporating chicken tenderloins into meals can effectively contribute to meeting daily protein needs for most individuals.

Is the protein in chicken tenderloins complete?
Yes, the protein in chicken tenderloins is complete, containing all essential amino acids required by the human body.
One chicken tenderloin typically contains approximately 20 to 25 grams of protein, depending on its size and preparation method. This makes chicken tenderloins an excellent source of lean protein, ideal for supporting muscle growth, repair, and overall health. Their relatively low fat content combined with high protein density makes them a popular choice among athletes and individuals seeking a balanced diet.

Understanding the protein content in chicken tenderloins is essential for accurate dietary planning, especially for those monitoring macronutrient intake. Incorporating chicken tenderloins into meals can help meet daily protein requirements efficiently without excessive calorie consumption. Additionally, the versatility of chicken tenderloins allows for various cooking methods that preserve their nutritional value.

In summary, chicken tenderloins serve as a convenient and nutritious protein source. Their substantial protein content supports various health and fitness goals, making them a valuable component of a well-rounded diet. For optimal benefits, it is advisable to consider portion sizes and cooking techniques that maintain their protein integrity.

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.