How Many Calories Are in a Boneless Chicken Breast Tenderloin?

Chicken breast tenderloins are a popular and versatile lean protein option. But when watching your calorie intake, it’s important to understand exactly how many calories are in these tender cuts of chicken. In this article, we’ll break down the calorie and nutrient content in boneless, skinless chicken breast tenderloins to help you make informed food choices.

What Are Chicken Breast Tenderloins?

Chicken tenderloins, also sometimes called chicken tenders or chicken strips, are cut from the underside of the chicken breast. They are long, thin strips of meat that are very tender compared to the chicken breast itself.

Tenderloins are low in fat and high in protein. They have a mild flavor that makes them adaptable to many cuisines and cooking methods like grilling, baking, and frying. Their convenience also makes them a popular choice for quick weeknight meals and in products like chicken fingers and nuggets.

Calorie Content in 4 Ounces of Boneless, Skinless Chicken Breast Tenderloins

According to the USDA, a 4 ounce serving of boneless skinless chicken breast tenderloin contains

• 100 calories
• 22 grams of protein
• 1 gram of fat
• 0 grams of carbohydrates

So in a 4 ounce serving, nearly all the calories come from protein. With skinless chicken breast, the calories are very minimal from fat.

Chicken tenderloins are an excellent source of lean protein while being low in fat and calories compared to alternatives like beef or pork tenderloin.

Nutrients in Chicken Tenderloins

In addition to being a high quality, lean protein, chicken tenderloins contain a variety of other nutrients:

• Niacin – Supports energy metabolism and nervous system function

• Vitamin B6 – Plays a role in immune function and hemoglobin production

• Phosphorus – Important for bone health.

• Selenium – Has antioxidant properties to protect cells from damage.

• Choline – Essential for fat transport and metabolism in the body.

So by choosing chicken tenderloins, you get benefits beyond just protein.

How Many Calories in a 6 Ounce Chicken Breast Tenderloin?

A 6 ounce chicken tenderloin has about 150 calories, providing:

• 150 calories
• 33 grams protein
• 2 grams fat
• 0 grams carbs

Again, nearly all calories come from the high protein content with minimal fat.

Calorie Differences Between Raw and Cooked Chicken Tenderloins

It’s important to note that raw chicken contains more calories than cooked chicken. This is because chicken loses moisture when cooked, decreasing its overall calorie content.

Here is the calorie difference for a 4 ounce tenderloin:

• Raw chicken tenderloin: 122 calories
• Cooked chicken tenderloin: 100 calories

So be mindful that nutrition information for cooked chicken may show fewer calories than the raw amount.

Does Brand Affect the Calorie Content?

For basic boneless, skinless chicken breast tenderloins, the brand generally does not make a major difference in calories and nutrition. However, the preparation method can alter the calories.

For example, frozen pre-cooked chicken strips or tenders may have more calories due to breading, batter, sauces, or oils used in cooking. Check labels closely for nutrition data.

How to Determine Calories in Recipes With Chicken Tenderloins

When chicken tenderloins are used in recipes, the other ingredients you add will increase the calorie count. Consider these examples:

• Plain grilled tenderloin: 100 calories (4 oz)
• Tenderloin with barbecue sauce: 150 calories (4 oz)
• Breaded, fried tenderloin: 220 calories (4 oz)

To determine total calories, add up the calories for each ingredient used. Many recipe sites and apps calculate this for you.

Tips for Counting Calories With Chicken Tenderloins

Here are some tips to keep calories in check when eating chicken tenderloins:

• Weigh tenderloins before cooking using a food scale. Don’t estimate.
• Track calories diligently when cooking tenderloins in oil or breading.
• Be mindful of high calorie sauces and sides that can make the meal less healthy.
• Opt for lighter cooking methods like grilling, roasting or poaching instead of frying.
• Enjoy a salad or non-starchy veggies on the side instead of grains or pasta.

Healthy Ways to Enjoy Chicken Tenderloins While Watching Calories

Chicken tenderloins are so versatile that it’s easy to keep them low calorie. Here are some tasty options under 300 calories:

• Tenderloins with roasted veggies – Toss tenderloins and vegetables like broccoli, carrots, and cauliflower in olive oil, salt, and pepper and roast at 400°F until cooked through.

• Chicken tacos – Dice tenderloins and mix with salsa, shredded lettuce, diced tomatoes, and a squirt of lime juice. Serve in corn tortillas.

• Tenderloin salad – Serve sliced grilled tenderloins over a salad of mixed greens, shredded cabbage, and diced cucumbers. Drizzle with a light vinaigrette.

• Chicken fried rice – Stir fry tenderloins with frozen mixed veggies, eggs, and rice. Flavor with reduced sodium soy sauce.

So you don’t have to miss out on flavor or satisfaction to enjoy boneless, skinless chicken breast tenderloins as part of a healthy, lower calorie diet. With a little creativity in the kitchen, chicken tenderloins can be used in endless healthy, delicious ways to meet your nutrition goals.