How Much Protein is in a Chicken Breast Tenderloin?

Chicken breast tenderloins are a nutritious and delicious addition to any meal But just how much protein is packed into these lean, flavorful cuts of poultry? Let’s take a closer look at the nutritional profile of chicken tenderloins to understand exactly what makes them such a protein powerhouse

An Overview of Chicken Tenderloins

Chicken tenderloins, also known as chicken tenders or finger strips are elongated thin strips of meat that come from the underside of the chicken breast. They connect the breast meat to the keel bone of the chicken.

Tenderloins are commonly removed and sold separately from the whole chicken breast because of their desirability. They have a tender texture and mild flavor that makes them appealing for a variety of cooking methods and recipes.

Protein Content in Chicken Tenderloins

On average, a 3 ounce (85 gram) serving of chicken tenderloins contains 21-25 grams of protein. To put this into perspective, the recommended daily intake of protein for most adults is around 50 grams. So a single serving of chicken tenderloins provides close to half of your protein needs for the entire day!

Here is a more detailed breakdown of the typical protein content:

• 100 grams of chicken tenderloins contains approximately 25 grams of protein
• 3 ounces (85 grams) contains about 22 grams
• 4 ounces (112 grams) has roughly 29 grams
• 6 ounces (170 grams) provides around 42 grams

As you can see, chicken tenderloins are an excellent source of lean protein no matter what portion size you eat. Just one serving can give you a substantial amount of this important macronutrient.

Comparing Chicken Tenderloins to Chicken Breast

Chicken breasts are another popular source of dietary protein. But how does their protein content stack up against tenderloins?

Chicken breasts and tenderloins have a very similar protein profile. Both contain approximately 22-25 grams of protein per 3 ounce serving.

The main difference lies in the texture and shape. Chicken breasts are thicker and need to be cooked longer, while tenderloins are thin strips that cook quickly. For this reason, tenderloins may be easier to incorporate into stir fries, fajitas, kebabs, and other dishes.

So whether you opt for breasts or tenderloins, you can be assured you’re getting an excellent protein bang for your buck. It mainly comes down to your cooking needs and preferences.

Factors That Impact Protein Content

While the average protein amounts listed above are a good guideline, there are a few factors that can cause the protein content of chicken tenderloins to vary:

• Size of the tenderloins – Larger, heavier tenderloins will have more total protein than smaller, lighter ones. Check the weight on the packaging rather than relying solely on piece count.

• Cooking method – Frying chicken adds extra calories from oil whereas grilling, baking, or poaching keeps the focus on lean protein.

• Added ingredients – Pre-marinated, injected, or breaded chicken tenderloins may have slightly less actual chicken meat and therefore less protein per serving. Check labels carefully.

• Brand – Nutrition can vary slightly between different brands and specific products. Compare labels for most accurate protein amounts.

As long as you account for these potential variables, chicken tenderloins can be an excellent way to add protein to your diet.

Health Benefits of Chicken Tenderloin Protein

The high protein content of chicken tenderloins provides some great health advantages:

• Helps build and repair muscle tissue. The amino acids in chicken protein are used by the body to stimulate muscle growth after exercise. This makes tenderloins a smart choice for athletes.

• Increases satiety. Protein takes longer to digest, leaving you feeling full and satisfied for longer after eating. This can assist with weight management.

• Provides energy. Your body uses the calories from protein for fuel. Chicken tenderloins give you an energizing nutrient boost.

• Contains all essential amino acids. Chicken protein is a complete protein that delivers all the amino acids your body needs from food.

Tips for Cooking and Serving Chicken Tenderloins

Here are some quick tips for getting the most nutrition out of your chicken tenderloins:

• Use healthy cooking methods like grilling, baking, sautéing, or poaching. Avoid extensive deep frying.

• Enjoy tenderloins on salads, wraps, flatbreads, and grain bowls. Pair with veggies and healthy grains or starches.

• Store raw chicken properly in the fridge and freeze any extra portions to prevent spoilage. Defrost tenderloins overnight in the fridge before cooking.

• Spice up your tenderloins with fresh herbs, spices, citrus, vinegars, mustards, and other low-calorie flavor additions.

• Aim for at least 3 ounces per serving to get an optimal protein boost from your tenderloins.

Chicken Tenderloins Can Power Up Your Protein Intake

Chicken tenderloins offer an easy, versatile way to add protein into your daily eating routine. With around 22 grams of protein in a standard 3 ounce serving, they can take your macros from average to extraordinary.

Next time you’re meal prepping or planning dinner, consider swapping in some chicken tenderloins. Your muscles and overall health will thank you!