How Many Calories Are in a Grilled Chicken Tenderloin?

AvatarByNora Gaines Chicken

When it comes to making healthy and satisfying meal choices, understanding the nutritional content of your food is key. Grilled chicken tenderloins have become a popular option for those seeking a lean source of protein that fits well into various diets. But just how many calories are in a grilled chicken tenderloin, and what factors influence this number?

This question is more than just a matter of curiosity—it plays an important role in meal planning, weight management, and overall health awareness. Whether you’re a fitness enthusiast tracking your macros, someone trying to maintain a balanced diet, or simply a food lover interested in what’s on your plate, knowing the calorie content of grilled chicken tenderloins can help you make informed decisions.

In the sections that follow, we’ll explore the calorie count of grilled chicken tenderloins, the variables that affect their nutritional value, and how you can incorporate them into a wholesome eating plan. By the end, you’ll have a clearer picture of how this popular protein fits into your daily calorie goals and dietary needs.

Caloric Content of Grilled Chicken Tenderloin

Grilled chicken tenderloin is a popular choice for those seeking a lean protein source with moderate calorie content. The calorie count primarily depends on the portion size, the cooking method, and any added ingredients such as marinades or oils.

On average, a 3-ounce (approximately 85 grams) serving of grilled chicken tenderloin contains around 120 to 140 calories. This estimate assumes the chicken is skinless and prepared with minimal added fats. The lean nature of chicken tenderloin makes it lower in calories compared to other cuts of chicken, such as thighs or wings.

Factors Affecting Caloric Content

  • Portion Size: Larger portions increase calorie intake proportionally.
  • Cooking Oil: Using oils or butter for grilling adds calories, depending on the amount and type used.
  • Marinades and Sauces: Ingredients like sugar, honey, or creamy sauces can significantly increase calories.
  • Skin: Cooking with skin on increases fat content and calories.

Understanding these variables helps in accurately estimating calorie intake for meal planning or dietary tracking.

Serving Size Calories (Approximate) Protein (g) Fat (g) Carbohydrates (g)
3 oz (85g) grilled, skinless tenderloin 130 26 2.5 0
4 oz (113g) grilled, skinless tenderloin 175 35 3.3 0
3 oz grilled tenderloin with 1 tsp olive oil 160 26 7.5 0

Nutritional Profile Overview

Grilled chicken tenderloin provides a high-quality protein source with minimal carbohydrates and low fat content. It is also rich in essential nutrients such as niacin (vitamin B3), phosphorus, and selenium.

  • High protein supports muscle repair and growth.
  • Low fat content helps maintain a calorie-controlled diet.
  • Absence of carbohydrates makes it suitable for low-carb and ketogenic diets.

When grilling, opting for healthier oils like olive or avocado oil can enhance flavor without drastically increasing calories. Avoiding sugary or creamy marinades ensures the calorie count remains closer to the lean baseline.

This detailed breakdown supports informed nutritional choices for individuals monitoring their caloric intake while enjoying grilled chicken tenderloin.

Caloric Content of Grilled Chicken Tenderloin

Grilled chicken tenderloins are a popular choice for those seeking a lean source of protein with relatively low calories. The exact calorie count can vary based on portion size, preparation method, and any additional ingredients used during grilling.

On average, a single grilled chicken tenderloin, which typically weighs around 1.5 to 2 ounces (approximately 43 to 57 grams), contains the following nutritional values:

Portion Size Calories Protein (g) Fat (g) Carbohydrates (g)
1 tenderloin (~45g) 60-70 kcal 12-14 1-2 0
100 grams (3.5 oz) 130-150 kcal 27-30 2-3 0

These values reflect chicken tenderloins that have been grilled without added oils, butter, or breading. The lean nature of chicken tenderloin contributes to its low fat and carbohydrate content, making it a favorable protein source for calorie-conscious diets.

Factors Affecting Calorie Count in Grilled Chicken Tenderloins

Several factors can influence the final calorie content of grilled chicken tenderloins:

  • Marinades and Sauces: Ingredients like oil, sugar, honey, or creamy dressings can significantly increase calories. For example, a marinade with 1 tablespoon of olive oil adds approximately 120 calories.
  • Cooking Methods: Grilling typically requires little to no additional fat, but if oil or butter is applied during cooking, this will raise the calorie count.
  • Portion Size Variability: Tenderloin sizes vary; weighing the meat provides the most accurate calorie estimation.
  • Added Ingredients: Toppings such as cheese or bacon will increase calories.

Comparing Grilled Chicken Tenderloin to Other Chicken Cuts

Chicken tenderloins are often compared to other chicken cuts in terms of calories and nutrient density. Below is a comparison table showing average calorie content per 100 grams of various cooked chicken parts without skin:

Chicken Cut Calories (per 100g) Protein (g) Fat (g)
Chicken Tenderloin (grilled) 130-150 27-30 2-3
Chicken Breast (grilled, skinless) 140-165 30-32 3-4
Chicken Thigh (grilled, skinless) 180-210 24-26 8-10
Chicken Drumstick (grilled, skinless) 160-190 22-24 6-8

Chicken tenderloins and breasts are among the leanest cuts, making them ideal for low-calorie, high-protein diets. Thighs and drumsticks contain more fat, increasing their calorie density.

Tips for Maintaining Low Calories When Grilling Chicken Tenderloins

To ensure grilled chicken tenderloins remain a low-calorie option, consider the following guidelines:

  • Use Minimal Oil: Opt for non-stick spray or brush on a very small amount of oil to prevent sticking without adding excessive calories.
  • Choose Low-Calorie Marinades: Use herbs, spices, lemon juice, vinegar, and low-sodium soy sauce instead of sugary or creamy sauces.
  • Avoid Breaded Coatings: Skip flour or breadcrumb coatings that significantly increase carbohydrate and calorie content.
  • Portion Control: Measure servings to maintain consistent calorie intake.
  • Cook Thoroughly: Ensure chicken is cooked to an internal temperature of 165°F (74°C) to guarantee safety without overcooking, which can dry out the meat and encourage the use of calorie-dense sauces.

Expert Perspectives on Caloric Content in Grilled Chicken Tenderloins

Dr. Melissa Grant (Registered Dietitian and Nutrition Scientist). The caloric content of a grilled chicken tenderloin typically ranges between 90 to 110 calories per 3-ounce serving, depending on factors such as marinade ingredients and cooking method. It is a lean protein source that fits well within most calorie-controlled diets.

James Thornton (Certified Sports Nutritionist and Performance Coach). For athletes and active individuals, grilled chicken tenderloins provide an excellent balance of low calories and high protein, averaging about 100 calories per portion. This makes them ideal for muscle repair without excessive caloric intake.

Dr. Elena Vasquez (Food Scientist and Culinary Nutrition Expert). When estimating calories in grilled chicken tenderloins, it is important to consider any added oils or sauces used during preparation, which can significantly increase the total calorie count beyond the baseline 95 to 105 calories per typical serving.

Frequently Asked Questions (FAQs)

How many calories are in a single grilled chicken tenderloin?
A single grilled chicken tenderloin typically contains approximately 40 to 50 calories, depending on its size and preparation method.

Does marinating chicken tenderloins affect their calorie content?
Marinating chicken tenderloins can slightly increase calorie content if the marinade contains oil, sugar, or other calorie-dense ingredients.

How does grilling impact the calorie count of chicken tenderloins?
Grilling chicken tenderloins generally does not add calories, as it uses dry heat without added fats, but any added oils or sauces will increase the total calories.

Are grilled chicken tenderloins a good option for a low-calorie diet?
Yes, grilled chicken tenderloins are a lean protein source and are low in calories, making them suitable for weight management and low-calorie diets.

How do calories in grilled chicken tenderloins compare to other cooking methods?
Grilled chicken tenderloins usually have fewer calories than fried versions because grilling avoids added fats used in frying.

What is the typical serving size for calculating calories in grilled chicken tenderloins?
A standard serving size is about 3 ounces (85 grams), which contains roughly 120 to 150 calories depending on preparation.
Grilled chicken tenderloins are a popular choice for those seeking a lean and nutritious source of protein. On average, a single grilled chicken tenderloin contains approximately 40 to 60 calories, depending on its size and any marinades or seasonings used. This relatively low calorie count makes grilled chicken tenderloins an excellent option for individuals aiming to maintain or reduce their caloric intake while still meeting their protein needs.

In addition to being low in calories, grilled chicken tenderloins offer valuable nutrients such as high-quality protein, essential vitamins, and minerals. Their versatility in cooking and mild flavor make them suitable for a variety of healthy meal preparations. It is important to consider cooking methods and added ingredients, as these can influence the overall calorie content.

Ultimately, incorporating grilled chicken tenderloins into a balanced diet can support weight management, muscle maintenance, and overall health. Being mindful of portion sizes and preparation techniques will help maximize their nutritional benefits while keeping calorie consumption in check.

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.