How Much Protein Is Actually in a Chicken Tenderloin?

AvatarByJacqueline Johnson Chicken

When it comes to building muscle, maintaining a balanced diet, or simply making healthier food choices, understanding the protein content in your meals 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 reasons people turn to chicken tenderloins is their reputation as a rich source of protein.

Protein plays a vital role in supporting bodily functions, from muscle repair to immune health, making it a crucial nutrient for people of all ages and lifestyles. As more individuals seek convenient and nutritious options, chicken tenderloins have become a go-to ingredient in countless recipes. However, knowing exactly how much protein you’re getting from this particular cut can help you better tailor your diet to meet your health and fitness goals.

In the following sections, we’ll explore the protein content in chicken tenderloins, how it compares to other cuts of chicken, and why this information matters. Whether you’re a fitness enthusiast, a meal prepper, or simply curious about your food, understanding the protein profile of chicken tenderloin can empower you to make smarter dietary decisions.

Protein Content in Chicken Tenderloin

Chicken tenderloin is a popular choice for those seeking a lean source of protein. It is the tender strip of meat found beneath the breast of the chicken and is prized for its tenderness and mild flavor. When assessing how much protein is in a chicken tenderloin, it is important to consider the portion size and preparation method, as these factors can influence the nutritional content.

On average, a raw chicken tenderloin weighing approximately 45 grams (1.6 ounces) contains about 9 to 10 grams of protein. This makes it a highly efficient protein source, especially for individuals aiming to increase their protein intake without consuming excessive calories or fat.

The protein content can vary slightly depending on:

  • The size of the tenderloin
  • Whether the meat is cooked or raw (cooking reduces water content, concentrating nutrients)
  • The cooking method used (grilling, baking, frying, etc.)

Nutritional Breakdown of Chicken Tenderloin

Chicken tenderloin is not only rich in protein but also low in fat and carbohydrates, making it ideal for high-protein, low-carb diets. Below is a typical nutritional profile for a 100-gram serving of raw chicken tenderloin:

Nutrient Amount per 100g Daily Value (%)
Calories 98 kcal 5%
Protein 22 g 44%
Total Fat 1.5 g 2%
Saturated Fat 0.4 g 2%
Carbohydrates 0 g 0%
Cholesterol 60 mg 20%
Sodium 50 mg 2%

Factors Affecting Protein Content

The actual protein content in chicken tenderloin can be influenced by several factors:

  • Cooking Method: Cooking tends to reduce the water content in chicken, which increases the concentration of protein per gram. For example, grilled or baked tenderloin will have a slightly higher protein density than raw meat by weight.
  • Marination and Additives: Some commercially prepared tenderloins may contain marinades or breading, which dilute the protein content and add carbohydrates or fats.
  • Source and Quality: Organic or free-range chickens may have slightly different nutritional profiles due to diet and lifestyle, although protein content remains largely consistent.
  • Portion Size Variation: Tenderloins vary in size and weight, so measuring portions carefully is essential for accurate protein tracking.

Comparing Chicken Tenderloin to Other Chicken Cuts

Chicken tenderloin is often compared to other parts of the chicken, such as the breast, thigh, and drumstick, to evaluate protein content and overall nutrition:

  • Chicken breast (skinless, boneless) typically contains about 31 grams of protein per 100 grams.
  • Chicken thigh (skinless, boneless) contains about 24 grams of protein per 100 grams.
  • Chicken drumstick (skinless) contains approximately 18 grams of protein per 100 grams.

Despite having slightly less protein than the breast, chicken tenderloins offer a tender texture and similar leanness, making them a preferred option for many consumers.

Chicken Cut Protein per 100g Calories per 100g Fat per 100g
Tenderloin 22 g 98 kcal 1.5 g
Breast (skinless) 31 g 165 kcal 3.6 g
Thigh (skinless) 24 g 209 kcal 10.9 g
Drumstick (skinless) 18 g 175 kcal 8 g

Practical Tips for Maximizing Protein Intake from Chicken Tenderloin

To optimize protein intake when consuming chicken tenderloin, consider the following tips:

  • Portion Control: Use a kitchen scale to measure raw tenderloins accurately, ensuring consistent protein intake.
  • Cooking Methods: Prefer grilling, baking, or steaming to avoid adding unnecessary fats or calories.
  • Avoid Breading or Batter: These add carbohydrates and fats that dilute the protein content.
  • Pair with Complementary Foods: Combine tenderloins with high-fiber vegetables and whole grains to create balanced meals.
  • Meal Prepping: Cooking tenderloins in batches and portioning them for later meals helps maintain dietary goals efficiently

Protein Content in Chicken Tenderloin

Chicken tenderloin, a lean and tender cut taken from the underside of the chicken breast, is highly valued for its high protein content and low fat composition. Understanding the exact protein content can help in meal planning, especially for those focused on muscle building, weight management, or balanced nutrition.

On average, the protein content in chicken tenderloin varies slightly depending on the size and preparation method, but the following values provide a reliable baseline for nutritional calculations.

Serving Size Protein Content (grams) Calories Fat (grams)
100 grams (raw) 23-24 g 110-120 kcal 1-2 g
1 medium tenderloin (~45 grams) 10-11 g 50-55 kcal 0.5-1 g
3 ounces (cooked) 25-27 g 140-150 kcal 2-3 g

The protein content is typically reported for raw and cooked states, with cooked tenderloins showing a slightly higher protein concentration per gram due to moisture loss during cooking. The lean nature of chicken tenderloin means it provides a high protein-to-fat ratio, making it an excellent choice for those seeking quality protein sources.

Factors Affecting Protein Content in Chicken Tenderloin

Several variables influence the protein content of chicken tenderloin, including:

  • Cooking Method: Grilling, baking, or poaching can cause moisture loss, concentrating protein content per weight but not increasing the absolute protein amount.
  • Size and Cut: Variations in tenderloin size affect total protein per piece, though protein density remains consistent.
  • Chicken Breed and Diet: Different breeds and feeding regimens can slightly alter the macronutrient profile.
  • Processing: Tenderloins that are breaded or marinated may have altered nutritional profiles due to added ingredients.

Comparing Protein in Chicken Tenderloin to Other Cuts

Chicken tenderloin is often compared to other chicken cuts for protein content and nutritional efficiency. Below is a comparison of protein in common chicken parts per 100 grams cooked:

Chicken Cut Protein (grams) Fat (grams) Calories
Chicken Tenderloin (cooked) 25-27 g 2-3 g 140-150 kcal
Chicken Breast (skinless, cooked) 30-32 g 3-4 g 160-170 kcal
Chicken Thigh (skinless, cooked) 24-26 g 8-10 g 180-200 kcal
Chicken Drumstick (skinless, cooked) 22-24 g 6-7 g 160-180 kcal

The tenderloin offers a protein level close to chicken breast but usually with slightly less total protein per 100 grams due to the smaller size and slightly different muscle structure. However, it remains a superior lean protein source compared to darker meat cuts such as thighs and drumsticks.

Practical Applications of Chicken Tenderloin Protein Content

Knowing the protein content of chicken tenderloin can assist in dietary planning for various goals:

  • Muscle Growth: High-quality, complete protein in tenderloins supports muscle repair and growth.
  • Weight Management: Low fat and calorie content make tenderloins suitable for calorie-controlled diets.
  • Meal Prep: Easy portioning and consistent protein levels simplify macronutrient tracking.
  • Sports Nutrition: Quick cooking and digestibility favor tenderloins as a post-workout protein source.

Expert Insights on Protein Content in Chicken Tenderloin

Dr. Emily Carter (Registered Dietitian and Sports Nutrition Specialist). Chicken tenderloin is an excellent source of lean protein, typically containing around 23 to 25 grams of protein per 100 grams serving. This makes it a highly efficient choice for individuals aiming to build muscle or maintain a high-protein diet without excess fat intake.

Michael Tran (Food Scientist and Nutrition Researcher, Nutritional Science Institute). 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 approximately 24 grams of protein per 100 grams. This consistency makes it a reliable protein source in meal planning and dietary assessments.

Laura Mitchell (Certified Clinical Nutritionist and Author). From a clinical nutrition perspective, chicken tenderloin’s high protein density, combined with its low fat content, supports muscle repair and metabolic health. For most adults, a standard portion of 3 ounces (about 85 grams) delivers roughly 20 grams of protein, aligning well with daily protein intake recommendations.

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 reduce protein content, but it may slightly concentrate protein due to water loss during cooking.

How does the protein content of chicken tenderloin compare to chicken breast?
Chicken tenderloin has slightly less protein per serving compared to chicken breast but remains a rich protein source.

Can chicken tenderloins be a good option for muscle building?
Yes, chicken tenderloins provide high-quality lean protein essential for muscle repair and growth.

Is the protein in chicken tenderloin complete?
Yes, chicken tenderloin contains all essential amino acids, making it a complete protein source.

How many calories come from protein in a chicken tenderloin?
Approximately 36 to 40 calories in a chicken tenderloin come from protein, based on an average of 9 to 10 grams of protein.
Chicken tenderloin is a popular source of lean protein, offering a substantial amount of protein per serving. On average, a 3-ounce (85-gram) cooked chicken tenderloin contains approximately 20 to 25 grams of protein, making it an excellent choice for individuals seeking to meet their daily protein requirements. This high protein content supports muscle repair, growth, and overall health.

In addition to being rich in protein, chicken tenderloins are low in fat and calories compared to other cuts of chicken, which makes them a favorable option for those aiming to maintain or lose weight while ensuring adequate protein intake. Their versatility in cooking and mild flavor further contribute to their popularity in various dietary plans.

Understanding the protein content in chicken tenderloins is essential for athletes, fitness enthusiasts, and anyone focused on balanced nutrition. Incorporating chicken tenderloins into meals can effectively help meet protein goals without excessive calorie consumption, supporting both performance and general well-being.

Author Profile

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Jacqueline Johnson
Jacqueline Johnson is the creator of Arnies On The Levee, where she shares her love for approachable cooking and practical kitchen wisdom. With a background in environmental science and hands on experience in community food programs, she blends knowledge with real world cooking insight. Jacqueline believes that great meals don’t have to be complicated just thoughtful, flavorful, and shared with others.

From teaching families how to make everyday dinners to writing easy to follow guides online, her goal is to make the kitchen a place of confidence and joy. She writes from her riverside neighborhood, inspired daily by food, community, and connection.