Chicken tenderloin is one of the healthiest and most versatile cuts of chicken you can add to your diet. Whether you’re trying to lose weight, gain muscle, or simply eat more nutritious meals, understanding chicken tenderloin nutrition can help you make informed food choices.

Unlike breaded chicken tenders found at many fast-food restaurants, chicken tenderloin is a naturally lean cut of white meat located beneath the chicken breast. It’s prized for its soft texture, quick cooking time, and impressive nutritional profile. Because it’s packed with high-quality protein while remaining low in calories and fat, it’s a favorite among athletes, fitness enthusiasts, and anyone following a healthy lifestyle.

If you’ve ever wondered how many calories are in chicken tenderloin, how much protein it contains, or whether it’s good for weight loss, this guide covers everything you need to know.

What Is Chicken Tenderloin?

Chicken tenderloin is a small strip of muscle attached to the underside of the chicken breast. Since this muscle does very little work, it stays incredibly tender, giving the cut its name.

Many people confuse chicken tenderloin with chicken tenders sold in restaurants. However, they’re very different. Fresh chicken tenderloin is simply raw, lean chicken meat, while restaurant chicken tenders are usually breaded, fried, and much higher in calories, fat, and sodium.

Because of its mild flavor, chicken tenderloin works well in countless recipes, including salads, sandwiches, wraps, stir-fries, grain bowls, and healthy meal prep.

Chicken Tenderloin Nutrition Facts (Per 100 Grams)

A 100-gram serving of raw, skinless chicken tenderloin provides approximately:

Nutrient	Amount
Calories	115 kcal
Protein	23–24 g
Total Fat	2 g
Saturated Fat	0.4 g
Carbohydrates	0 g
Sugar	0 g
Fiber	0 g
Cholesterol	65 mg
Sodium	50–70 mg
Potassium	260 mg
Iron	0.4 mg
Calcium	5 mg

Nutritional values may vary slightly depending on the brand and whether the chicken has been enhanced with a salt solution.

Calories in Chicken Tenderloin

One reason chicken tenderloin is so popular is its low calorie content. It provides a generous amount of protein without adding excessive calories, making it an excellent choice for balanced meals.

Typical calorie counts include:

• One chicken tenderloin (about 40 grams): 45–50 calories
• Three tenderloins (about 120 grams): 135–145 calories
• 100 grams: Approximately 115 calories
• 200 grams: Around 230 calories

The exact calorie count depends on how the chicken is prepared. Grilled, baked, or air-fried tenderloins remain relatively low in calories, while breading and deep frying can nearly double the calorie content.

Protein in Chicken Tenderloin

When it comes to lean protein, chicken tenderloin is hard to beat.

Every 100 grams provides roughly 23 to 24 grams of complete protein, containing all nine essential amino acids your body needs.

Protein plays an important role in:

• Building and maintaining muscle
• Supporting tissue repair
• Boosting metabolism
• Promoting satiety
• Supporting immune function
• Helping recovery after exercise

Because of its high protein content, chicken tenderloin is a staple in many fitness and meal-prep plans.

Fat Content

Chicken tenderloin is naturally low in fat.

Per 100 grams, it contains approximately:

• Total fat: 2 grams
• Saturated fat: 0.4 grams
• Monounsaturated fat: 0.5 grams
• Polyunsaturated fat: 0.4 grams

Compared to darker cuts of chicken, tenderloin contains significantly less fat, making it a smart option for anyone looking to reduce their saturated fat intake.

Does Chicken Tenderloin Have Carbs?

No. Plain chicken tenderloin contains zero carbohydrates.

That means it’s suitable for:

• Low-carb diets
• Keto diets
• Paleo eating plans
• High-protein meal plans
• Diabetic-friendly diets

Keep in mind that sauces, marinades, and breading can add carbohydrates, so always check ingredient labels if you’re monitoring your carb intake.

Vitamins and Minerals in Chicken Tenderloin

Beyond protein, chicken tenderloin provides several important vitamins and minerals that support overall health.

Niacin (Vitamin B3)

Niacin helps your body convert food into energy and supports healthy skin, nerves, and digestion.

Vitamin B6

Vitamin B6 plays a role in brain health, red blood cell production, and protein metabolism.

Vitamin B12

This vitamin supports nerve function and helps produce healthy red blood cells.

Selenium

Chicken tenderloin is an excellent source of selenium, an antioxidant that helps protect cells from damage and supports thyroid function.

Phosphorus

Phosphorus contributes to healthy bones, teeth, and energy production.

Potassium

Potassium helps regulate blood pressure, supports muscle contractions, and maintains fluid balance.

Zinc

Zinc is important for immune function, wound healing, and overall growth.

Health Benefits of Chicken Tenderloin

1. Excellent Source of Lean Protein

Chicken tenderloin provides a large amount of protein without excess fat or calories. This makes it one of the best protein choices for maintaining a healthy diet.

2. Supports Weight Loss

Protein-rich foods help keep you full for longer, making it easier to control hunger and reduce unnecessary snacking.

Because chicken tenderloin is low in calories and high in protein, it fits perfectly into calorie-controlled eating plans.

3. Helps Build Lean Muscle

Whether you’re lifting weights or simply trying to preserve muscle while losing weight, your body needs enough high-quality protein.

Chicken tenderloin supplies all the essential amino acids required for muscle growth and recovery.

4. Supports Heart Health

Replacing fatty cuts of meat with lean chicken tenderloin may help reduce saturated fat intake, supporting better heart health when combined with an overall balanced diet.

5. Easy to Cook and Digest

Its naturally tender texture makes chicken tenderloin quick to prepare and easy to digest, making it suitable for children, older adults, and anyone recovering from illness.

Chicken Tenderloin vs Chicken Breast

These two cuts are very similar nutritionally.

Nutrient	Tenderloin	Chicken Breast
Calories	Slightly Higher	Slightly Lower
Protein	Very High	Very High
Fat	Slightly Higher	Slightly Lower
Texture	More Tender	Firmer

In everyday cooking, either option is an excellent source of lean protein.

Chicken Tenderloin vs Chicken Thigh

Chicken thighs contain more fat and calories than tenderloins.

If your goal is to build muscle while keeping calories under control, chicken tenderloin is usually the better choice.

However, thighs provide a richer flavor and remain an excellent protein source when eaten in moderation.

Best Ways to Cook Chicken Tenderloin

The healthiest cooking methods include:

• Grilling
• Baking
• Air frying
• Stir-frying with vegetables
• Poaching

These methods preserve the chicken’s nutritional value without adding excessive fat or calories.

Try seasoning with herbs, garlic, paprika, lemon juice, black pepper, or your favorite spice blend instead of relying on heavy sauces.

Cooking Methods to Limit

Some preparation methods significantly increase calories and fat.

These include:

• Deep frying
• Heavy breading
• Cream-based sauces
• Butter-heavy recipes
• Sugary glazes

Restaurant-style chicken tenders often contain two to three times more calories than plain chicken tenderloin.

Is Chicken Tenderloin Good for Weight Loss?

Absolutely.

Chicken tenderloin offers the perfect combination of:

• High protein
• Low calories
• Minimal fat
• Zero carbohydrates

Pair it with vegetables, whole grains, or healthy fats for a filling meal that supports healthy weight management.

Is Chicken Tenderloin Good for Bodybuilding?

Yes.

Bodybuilders and athletes frequently include chicken tenderloin in their diets because it delivers high-quality protein with very little fat.

A simple post-workout meal could include grilled chicken tenderloin, brown rice, and steamed vegetables to support muscle recovery.

Is Chicken Tenderloin Keto-Friendly?

Since chicken tenderloin contains no carbohydrates, it’s an excellent choice for ketogenic and low-carb diets.

Pair it with healthy fat sources such as avocado, olive oil, nuts, or cheese to create a balanced keto-friendly meal.

Is Chicken Tenderloin Good for People with Diabetes?

Yes. Because it contains virtually no carbohydrates, plain chicken tenderloin has little effect on blood sugar levels.

For the healthiest meal, pair it with non-starchy vegetables, whole grains, or legumes while limiting sugary sauces and breading.

Healthy Chicken Tenderloin Meal Ideas

Looking for inspiration? Try these nutritious recipes:

• Garlic herb grilled chicken tenderloin
• Air fryer chicken tenderloins
• Mediterranean chicken bowls
• Chicken Caesar salad
• Lemon pepper chicken wraps
• Chicken and vegetable stir-fry
• BBQ grilled chicken tenderloin
• Honey mustard baked chicken
• Chicken fajita bowls
• High-protein meal prep containers

Storage Tips

To maintain freshness and food safety:

• Refrigerate raw chicken tenderloin immediately after purchase.
• Cook within one to two days.
• Freeze if you won’t use it right away.
• Store cooked chicken in an airtight container in the refrigerator for up to four days.

Always cook chicken to an internal temperature of 165°F (74°C).

Frequently Asked Questions

Is chicken tenderloin healthier than chicken breast?

Both are excellent lean protein choices. Chicken breast is slightly leaner, but the nutritional differences are minimal.

How much protein is in one chicken tenderloin?

One average tenderloin contains around 9–10 grams of protein.

Does chicken tenderloin contain carbohydrates?

No. Fresh, plain chicken tenderloin contains zero carbohydrates.

Is chicken tenderloin processed?

Fresh chicken tenderloin is not processed. However, frozen breaded chicken products often contain added sodium, preservatives, and fillers.

Can I eat chicken tenderloin every day?

Yes, as part of a balanced diet. Including a variety of protein sources throughout the week can help provide a broader range of nutrients.

Final Thoughts

Chicken tenderloin is one of the best lean protein sources you can include in a healthy eating plan. It’s naturally low in calories, packed with high-quality protein, contains virtually no carbohydrates, and provides essential vitamins and minerals that support muscle growth, energy production, and overall well-being.

Whether your goal is weight loss, muscle building, meal prepping, or simply eating healthier, chicken tenderloin is a smart choice. By preparing it with healthy cooking methods like grilling, baking, or air frying and pairing it with vegetables, whole grains, or healthy fats, you can create balanced meals that are both satisfying and nutritious.

If you’re looking for a versatile, affordable, and nutrient-rich protein, chicken tenderloin deserves a regular place on your plate.