how many calories in chicken breast tenderloin

How Many Calories Are in Chicken Breast Tenderloin? A Comprehensive Guide

Chicken breast tenderloin is one of the most popular lean proteins. It’s low in fat, easy to cook, and versatile enough to use in everything from weeknight dinners to fancy restaurant meals.

But if you’re watching your calorie intake or macros you might be wondering – how many calories are actually in chicken breast tenderloin?

The answer isn’t quite as simple as you might think. In this comprehensive guide, we’ll cover everything you need to know about the calorie count in chicken breast tenderloins. We’ll look at the impact of cooking methods, portion sizes, and other factors so you can make informed decisions.

Let’s get cooking!

What is Chicken Breast Tenderloin?

Before we dive into calories, it helps to understand exactly what chicken tenderloin is.

Chicken tenderloin refers to a small, oval-shaped muscle that sits underneath the larger chicken breast. It’s sometimes called the tender or inner filet.

Compared to a full chicken breast, tenderloins are smaller, more tender, and quicker to cook. They have a milder flavor that makes them adaptable to all kinds of cuisines and cooking methods.

Nutrition Profile of Raw Chicken Tenderloin

Knowing the basic nutritional values per serving of raw chicken tenderloin gives us a starting point for estimating calories.

Here are the averages for a 4 ounce (113g) serving of raw chicken tenderloin:

• Calories: 110-120
• Protein: 25-26g
• Fat: 1-2g
• Carbs: 0g

As you can see, it’s high in protein and low in fat, making it a nutrition powerhouse in its uncooked form.

How Cooking Methods Impact Calories

When it comes to calories in cooked chicken tenderloin, the preparation method matters tremendously.

Methods like frying or breading add significant calories from oil, batter, etc. On the flip side, you can keep calories low by opting for healthier cooking techniques.

Here’s a breakdown of how various cooking methods affect chicken tenderloin’s calories:

• Baking or Grilling: Minimal calorie increase, mainly from moisture loss. 130-150 calories per 4oz serving.

• Pan Frying: Oil is absorbed, adding fat and calories. 250-300 calories per 4oz serving pan fried with ~1 Tbsp oil.

• Boiling: Very minimal calorie change. 120-140 calories for 4oz portion. Some water-soluble nutrients may be lost.

• Air Frying: Mimics frying with less oil than traditional methods. 150-180 calories per 4oz serving.

• Breading/Frying: Carbs and fat from breading significantly boosts calories. Upwards of 300-400 calories per breaded & fried 4oz tenderloin.

As you can see, healthful dry heat methods like grilling, broiling, or air frying are your best bet for keeping calories down.

Calorie Ranges for Common Portion Sizes

Now that we understand how cooking techniques influence calorie counts, let’s look at some calorie estimates for typical chicken tenderloin portion sizes:

• 3 ounce (85g) serving: 90-120 calories (grilled)

• 4 ounce (113g) serving: 120-150 calories (grilled)

• 6 ounce (170g) serving: 180-225 calories (grilled)

• 8 ounce (227g) serving: 240-300 calories (grilled)

These ranges are based on dry heat cooking without added fat or breading. Frying or breading would add more calories, boiling would be on the lower end of the ranges.

As you can see, portion size has a major impact on total calories. Be mindful of overestimating serving sizes to avoid excess calorie intake.

Factors That Influence Calorie Count

Aside from cooking method and portion size, a few other factors affect the calorie content in chicken tenderloins:

• Added oils or fats for cooking

• Marinades and sauces

• Breading or batter

• Overall size of the tenderloin

• Natural variations in fat content between chickens

The more oil, butter, sugary sauces or heavy breading you add, the higher the calorie count will climb. Stick to lean cooking techniques and ingredients to keep calories in check.

Tips for Preparing Low-Calorie Chicken Tenderloin

Want to enjoy juicy, flavorful chicken tenderloin without overdoing it on calories? Follow these tips:

• Grill, bake or poach instead of frying

• Use nonstick pans and cooking spray instead of oils

• Marinate in vinegars, citrus, herbs and spices

• Avoid sugary bottled sauces or dressings

• Skip the breading and opt for a light dusting of whole wheat flour or panko if needed

• Measure portions carefully using a food scale

• Enjoy with roasted veggies vs heavy starches or carbs

With some mindfulness in the preparation, chicken tenderloin can be a slimming protein choice.

Chicken Tenderloin’s Role in a Healthy Diet

In addition to being low in calories, chicken tenderloin offers an impressive nutritional package.

It’s packed with protein, an important macronutrient for building muscle, controlling appetite and maintaining energy levels.

Chicken tenderloin also provides generous amounts of:

• Niacin (Vitamin B3)
• Vitamin B6
• Phosphorus
• Selenium

These nutrients support nerve functioning, DNA synthesis, bone health, thyroid function, immunity and more.

When prepared using healthy cooking methods, chicken tenderloin is a slim, nutritious protein source that can aid in weight management as part of an overall balanced diet. It offers a lighter calorie option compared to fattier meats or high-carb alternatives.

Putting It All Together – Sample Meal Ideas

Now that you know all about calories in chicken tenderloin, it’s time to put that knowledge into action.

Here are some slim, delicious ways to enjoy this lean protein:

• Chicken tenderloin salad – atop a bed of greens with vinaigrette and roasted veggies

• Chicken fajitas – with sautéed bell peppers and onions wrapped in corn tortillas

• Chicken banh mi sandwich – in a whole wheat baguette with pickled carrots, cucumber and cilantro

• Chicken skewers – threaded with cherry tomatoes, zucchini and red onion

• Thai chicken lettuce wraps – with tenderloin, carrots, bean sprouts and peanut sauce

The options are endless for incorporating chicken tenderloin into a healthy diet. With its impressive nutrition stats and versatility, this lean protein can be a slimming addition to all types of cuisine.

The Takeaway – Mindful Eating for Calorie Control

When it comes to calories in chicken breast tenderloin, a lot depends on portion sizes, cooking methods and what you pair it with.

Follow the tips in this guide to prepare tenderloin in slimming ways and incorporate it into balanced meals. With some mindfulness in the kitchen and at the table, chicken tenderloin can be a nutritious, protein-packed addition to your healthy lifestyle.

Nutrition Facts & Ingredients