How Much Protein Is There in One Chicken Tenderloin?

AvatarByNora Gaines Chicken

When it comes to building muscle, maintaining a balanced diet, or simply fueling your body with nutritious food, protein plays a starring role. Among the many protein-rich options available, chicken tenderloin stands out as a popular choice for health-conscious individuals and food lovers alike. But just how much protein does one chicken tenderloin actually contain? Understanding this can help you make smarter dietary decisions and optimize your nutrition plan.

Chicken tenderloin is often praised for its lean quality and versatility in cooking, making it a staple in many kitchens. Whether you’re meal prepping for the week or whipping up a quick dinner, knowing the protein content in this particular cut can influence portion sizes and overall nutrient intake. It’s not just about the numbers; it’s about how that protein fits into your broader health goals.

In the sections ahead, we’ll delve into the protein content of a single chicken tenderloin, explore factors that can affect its nutritional value, and offer insights on incorporating it effectively into your diet. Whether you’re an athlete, a busy professional, or someone simply curious about nutrition, this information will empower you to make informed choices with confidence.

Protein Content and Nutritional Breakdown of One Chicken Tenderloin

The protein content in a chicken tenderloin is a significant factor in its popularity among health-conscious consumers and athletes. On average, a single chicken tenderloin weighs approximately 45 to 50 grams and contains a notable amount of protein relative to its size. This makes it a convenient and efficient source of high-quality protein.

Protein is essential for muscle repair, growth, and overall bodily functions. Chicken tenderloins provide complete protein, meaning they contain all nine essential amino acids that the human body cannot synthesize on its own. This makes them especially valuable for those looking to maintain or build muscle mass.

In addition to protein, chicken tenderloins are low in fat and calories, which enhances their suitability for various diet plans, including low-carb, ketogenic, and calorie-restricted diets. They also offer important micronutrients such as B vitamins and minerals like phosphorus and selenium.

Nutritional Composition of One Chicken Tenderloin (Approx. 50g)

Nutrient Amount % Daily Value*
Calories 55 kcal 3%
Protein 11 g 22%
Total Fat 1.2 g 2%
Saturated Fat 0.3 g 2%
Cholesterol 40 mg 13%
Carbohydrates 0 g 0%
Sodium 40 mg 2%

*Percent Daily Values are based on a 2,000 calorie diet.

Factors Influencing Protein Content

Several factors can slightly influence the protein content in chicken tenderloins, including:

  • Size and Weight: Larger tenderloins naturally contain more protein.
  • Preparation Method: Cooking methods such as grilling or baking preserve protein content better than frying.
  • Processing: Breaded or battered tenderloins will have altered nutritional profiles due to added ingredients.
  • Source and Quality: Organic or free-range chickens may have slight variations in nutrient content compared to conventionally raised poultry.

Practical Considerations for Protein Intake

For those tracking macronutrient intake, understanding the protein content of chicken tenderloins assists in meal planning and meeting daily protein goals. Incorporating chicken tenderloins can:

  • Support muscle repair and growth post-exercise.
  • Provide a lean protein option aiding in weight management.
  • Offer a versatile ingredient adaptable to various cuisines and dietary needs.

By considering portion sizes and cooking methods, individuals can optimize the nutritional benefits of chicken tenderloins to align with their health objectives.

Protein Content in One Chicken Tenderloin

Chicken tenderloins are a popular choice for those seeking a lean source of protein. Understanding the exact protein content in one chicken tenderloin is essential for accurate dietary planning, especially in fitness and nutrition contexts.

On average, a single raw chicken tenderloin weighs approximately 40 to 50 grams (1.4 to 1.8 ounces). The protein content can vary slightly depending on the size and specific cut, but typical nutritional values are well-documented.

Measurement Value
Average Weight of One Chicken Tenderloin 40–50 grams (1.4–1.8 ounces)
Protein Content (Raw) 9–11 grams
Calories (Raw) 45–55 kcal

Protein content is generally measured per 100 grams of chicken tenderloin, which contains roughly 23–24 grams of protein. Scaling this down to a single piece:

  • A 40-gram tenderloin contains about 9–9.6 grams of protein.
  • A 50-gram tenderloin contains approximately 11–12 grams of protein.

Cooking methods can slightly alter the protein content measured by weight due to moisture loss. For instance, grilling or baking tends to reduce water content, concentrating the protein per gram, but the absolute amount of protein remains nearly constant.

Nutritional Factors Affecting Protein Content

Several factors influence the exact protein quantity in a chicken tenderloin, including:

  • Size and Thickness: Larger tenderloins naturally contain more protein.
  • Cooking Method: Moisture loss during cooking increases protein density per gram but does not increase total protein.
  • Brand and Processing: Some pre-packaged tenderloins may contain additives or marinades affecting nutritional values.
  • Chicken Breed and Diet: Variations in breed and feed can affect muscle composition and nutrient content.

Comparative Protein Content of Chicken Cuts

Understanding how chicken tenderloin compares to other common chicken cuts can help in selecting the most appropriate protein source.

Chicken Cut (per 100g, raw) Protein (grams) Calories (kcal) Fat (grams)
Chicken Tenderloin 23–24 110–120 1–2
Chicken Breast (skinless) 22–24 110–130 1–3
Chicken Thigh (skinless) 19–21 130–150 4–6
Chicken Drumstick (skinless) 18–20 120–140 3–5

Chicken tenderloins provide a high protein-to-fat ratio, making them an excellent option for lean protein intake.

Expert Insights on Protein Content in Chicken Tenderloins

Dr. Emily Carter (Registered Dietitian and Nutrition Scientist) states, “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 source of lean protein for individuals aiming to meet their daily protein requirements efficiently.”

Mark Thompson (Sports Nutritionist and Strength Coach) explains, “For athletes and fitness enthusiasts, understanding that one chicken tenderloin provides around 22 grams of protein is crucial for meal planning. This amount supports muscle repair and growth without excessive fat intake, making it a preferred protein choice.”

Dr. Sophia Nguyen (Food Scientist specializing in Poultry Nutrition) notes, “The protein content in chicken tenderloins is highly bioavailable, generally ranging from 20 to 25 grams per tenderloin. Variations occur due to factors such as the bird’s diet and processing, but overall, tenderloins remain a reliable protein source in balanced diets.”

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 tenderloin?
Cooking does not significantly reduce the protein content, but it may slightly concentrate protein due to moisture loss during cooking.

Is chicken tenderloin a good source of lean protein?
Yes, chicken tenderloin is considered a lean protein source, low in fat and high in protein, making it ideal for muscle building and weight management.

How does the protein content in chicken tenderloin compare to chicken breast?
Chicken tenderloin and chicken breast have similar protein content per serving, though chicken breast may have a slightly higher protein-to-fat ratio.

Can chicken tenderloin protein support muscle growth?
Yes, the high-quality protein in chicken tenderloin provides essential amino acids necessary for muscle repair and growth.

How many calories come from protein in one chicken tenderloin?
Typically, about 48 to 60 calories in one chicken tenderloin come from protein, considering protein provides 4 calories per gram.
In summary, one chicken tenderloin typically contains approximately 6 to 8 grams of protein, depending on its size and preparation method. This makes chicken tenderloins a convenient and efficient source of high-quality lean protein, ideal for those seeking to meet their daily protein requirements. The protein content supports muscle repair, growth, and overall health, making it a valuable component in a balanced diet.

It is important to consider that the exact protein amount can vary slightly based on factors such as cooking technique and whether the tenderloin is trimmed or includes skin. Nonetheless, chicken tenderloins remain a versatile and nutrient-dense option for athletes, fitness enthusiasts, and anyone focused on maintaining adequate protein intake.

Ultimately, incorporating chicken tenderloins into meals can contribute significantly to daily protein goals while offering a low-fat, flavorful alternative to other protein sources. Understanding the protein content helps consumers make informed dietary choices aligned with their nutritional needs and health objectives.

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.