How Much Protein Is in One Chicken Tenderloin?

AvatarByNora Gaines 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 lean nature and versatility in cooking. But just how much protein does one chicken tenderloin actually provide? This question is more important than you might think, especially for those tracking their macronutrients or aiming to optimize their dietary intake.

Protein plays a crucial role in muscle repair, immune function, and overall health, making it a key focus for athletes, fitness enthusiasts, and anyone interested in wellness. Chicken tenderloins, often praised for being tender and flavorful, are frequently chosen as a convenient protein option. However, protein content can vary depending on factors like portion size and preparation methods, which makes understanding the specifics all the more valuable.

In this article, we’ll explore the protein content found in a single chicken tenderloin, shedding light on how it fits into your daily nutritional goals. Whether you’re meal prepping, counting macros, or simply curious about your food, gaining clarity on this topic will help you make informed choices and maximize the benefits of this popular poultry cut.

Protein Content and Nutritional Breakdown of a Chicken Tenderloin

Chicken tenderloins are a popular choice for those seeking a lean, high-protein source of meat. The protein content in a single chicken tenderloin varies slightly depending on size and preparation but generally provides a substantial amount of protein relative to its calorie count.

On average, one raw chicken tenderloin weighs approximately 1.5 to 2 ounces (42 to 56 grams). This portion typically contains between 8 to 10 grams of protein. When cooked, the weight decreases due to moisture loss, but the protein content remains concentrated.

The protein in chicken tenderloins is considered a complete protein, meaning it contains all nine essential amino acids necessary for muscle repair, immune function, and overall health. This makes it an excellent option for athletes, bodybuilders, and those looking to increase their protein intake.

Other nutritional components to consider include:

  • Calories: Approximately 40 to 60 calories per tenderloin, depending on size and cooking method.
  • Fat: Low in fat, roughly 1 to 2 grams per tenderloin.
  • Carbohydrates: Usually negligible or zero, making it suitable for low-carb diets.
  • Micronutrients: Good source of B vitamins (especially niacin and B6), phosphorus, and selenium.

The table below provides an approximate nutritional breakdown for a single raw chicken tenderloin (50 grams):

Nutrient Amount per 50g Tenderloin
Calories 55 kcal
Protein 9 g
Total Fat 1.2 g
Saturated Fat 0.3 g
Carbohydrates 0 g
Cholesterol 35 mg
Sodium 40 mg
Vitamin B6 0.3 mg

Understanding the protein content in chicken tenderloins helps in meal planning and ensuring adequate protein intake, especially for individuals monitoring their macronutrient balance. Adjusting portion sizes or combining tenderloins with other protein sources can further tailor dietary needs.

Protein Content in One Chicken Tenderloin

Chicken tenderloins are a popular lean protein source widely used in various diets and meal plans. Understanding the protein content in a single chicken tenderloin can help in accurately planning nutritional intake, especially for those focused on muscle building, weight management, or overall health.

The protein content in chicken tenderloins varies slightly depending on size and preparation method, but on average, the values are consistent enough to provide a reliable estimate.

Serving Size Approximate Weight (grams) Protein Content (grams) Calories Fat (grams)
1 raw chicken tenderloin 45-50 9-10 50-60 1-2

Typically, one raw chicken tenderloin weighs about 45 to 50 grams and contains approximately 9 to 10 grams of protein. The calorie content is relatively low, ranging from 50 to 60 calories, with minimal fat content, which makes chicken tenderloins an excellent option for lean protein intake.

Factors Influencing Protein Content in Chicken Tenderloins

Several factors can affect the exact protein content in a chicken tenderloin:

  • Size and Weight: Larger tenderloins naturally contain more protein due to increased muscle mass.
  • Cooking Method: Cooking can reduce water content and slightly concentrate protein per gram, but total protein remains largely unchanged unless the tenderloin is paired with additional ingredients.
  • Processing: Fresh, unprocessed chicken tenderloins will have a more consistent protein value, while breaded or marinated versions may have altered nutrient profiles.
  • Source and Quality: Organic or free-range chicken may have minor differences in macronutrient composition compared to conventionally raised poultry.

Protein Comparison Between Chicken Tenderloins and Other Chicken Cuts

Chicken tenderloins are often compared to other parts of the chicken for their protein density and fat content. Below is a comparison for 100 grams of each cut, cooked, skinless:

Chicken Cut Protein (grams) Calories Fat (grams)
Tenderloin (skinless) 22-23 110-120 1.5-2
Chicken Breast (skinless) 31 165 3.6
Chicken Thigh (skinless) 24-25 180 8

Chicken tenderloins provide slightly less protein per 100 grams than chicken breast but have lower fat content compared to thighs. This makes tenderloins a balanced choice for those seeking lean protein with moderate caloric intake.

Incorporating Chicken Tenderloins into a Protein-Rich Diet

For individuals aiming to meet specific protein goals, chicken tenderloins can be integrated effectively into meal plans:

  • Portion Control: Consuming multiple tenderloins can easily help reach daily protein targets. For example, three tenderloins provide roughly 27-30 grams of protein.
  • Meal Timing: Including chicken tenderloins as part of post-workout meals supports muscle recovery and growth due to their high-quality protein.
  • Complementary Foods: Pairing with complex carbohydrates and vegetables ensures a well-rounded nutritional profile.
  • Preparation Tips: Grilling, baking, or sautéing tenderloins without excessive added fats helps preserve their lean protein content.

Expert Insights on Protein Content in Chicken Tenderloins

Dr. Emily Harper (Registered Dietitian and Nutrition Scientist). A single chicken tenderloin typically contains approximately 22 to 25 grams of protein, making it an excellent source of lean protein for muscle repair and overall health. The exact amount can vary slightly depending on the size and preparation method, but it remains a reliable protein source in balanced diets.

Michael Chen (Sports Nutritionist and Certified Strength Coach). From a sports nutrition perspective, chicken tenderloins provide a high-quality protein that supports muscle synthesis effectively. For athletes, consuming one tenderloin can contribute significantly to daily protein requirements, often supplying around 25 grams per serving, which is ideal for post-workout recovery.

Dr. Sofia Martinez (Food Scientist and Protein Metabolism Researcher). The protein content in one chicken tenderloin is substantial due to its dense muscle fibers and low fat content. On average, it delivers about 23 grams of protein, which is efficiently absorbed by the body. This makes it a preferred choice for individuals seeking nutrient-dense, high-protein foods with minimal calories.

Frequently Asked Questions (FAQs)

How much protein is in one chicken tenderloin?
One average chicken tenderloin contains approximately 12 to 15 grams of protein, depending on its size and preparation.

Does cooking affect the protein content in chicken tenderloins?
Cooking does not significantly alter the protein content, but it can affect the weight and moisture, slightly concentrating the protein per serving.

How does the protein in chicken tenderloins compare to other chicken parts?
Chicken tenderloins are lean and protein-rich, similar to chicken breasts, but generally contain less fat than dark meat like thighs or drumsticks.

Can chicken tenderloins support muscle growth effectively?
Yes, chicken tenderloins provide a high-quality source of complete protein, essential amino acids, and are ideal for muscle repair and growth.

Are there variations in protein content between raw and cooked chicken tenderloins?
Yes, cooked chicken tenderloins have a higher protein concentration per weight due to water loss during cooking, but the total protein amount remains largely unchanged.

Is the protein in chicken tenderloins easily digestible?
Chicken tenderloin protein is highly digestible and efficiently absorbed, making it a preferred protein source for many dietary needs.
In summary, a single 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, suitable for those aiming to build muscle, maintain a healthy diet, or meet daily protein requirements. Their relatively low fat content combined with high protein density positions them as a favorable choice for balanced nutrition.

It is important to consider that the exact protein content can vary slightly based on factors such as cooking techniques and whether the tenderloin is trimmed or includes additional ingredients. For precise dietary planning, weighing the portion and referring to nutritional labels or databases can provide more accurate information. Nonetheless, chicken tenderloins remain a reliable and convenient protein source for a wide range of dietary needs.

Overall, incorporating chicken tenderloins into meals can effectively support protein intake goals, contributing to muscle repair, satiety, and overall health. Their versatility and nutrient profile make them a valuable component in both everyday meals and specialized nutrition plans.

Author Profile

Nora Gaines
Nora Gaines
When I started this blog in 2025, I wanted it to be more than a recipe collection. Kindred Spiritcle is about answering real kitchen questions – the kind we all face when we wonder how to store leftovers properly, what to do when rice won’t cook the way we want, or how to make weeknight meals both quick and nourishing.

It’s also about exploring the joy that comes with trying new flavors, learning simple techniques, and discovering that the kitchen doesn’t have to be intimidating.

Every article here is written to feel like a conversation with a friend. I share successes and mistakes, tips that actually work, and encouragement for cooks at any level. Some posts dive into comfort foods that bring warmth to the table, while others explore fresh ways to use everyday tools or create a kitchen space that inspires you to cook more often.