Chicken tenderloins are small, lean pieces of breast meat, but before you choose a nutrition entry, I want you to make sure you're actually dealing with a tenderloin.
The words "chicken tender," "chicken strip" and "chicken tenderloin" are often used as though they mean exactly the same thing. They don't always. USDA FSIS labeling policy defines a chicken tenderloin as the inner pectoral muscle. A product called a chicken tender, on the other hand, may simply be a strip cut from breast meat.
That matters because a plain natural tenderloin and a breaded restaurant chicken tender can have completely different nutrition. For plain tenderloins, the exact calories and protein depend on your raw or cooked state, serving weight, product formulation, and cooking method.
What This Page Means by "Chicken Tenderloin"
📋 Quick Identification Card
Source: USDA FSIS labeling policy defines poultry tenderloin as the inner pectoral muscle.
What Is a Chicken Tenderloin?
A chicken tenderloin is the small strip of muscle found beneath the larger chicken breast muscle. You can think of the breast as having a large outer muscle and a much smaller inner piece. That smaller piece is the tenderloin.
Poultry research commonly refers to this muscle as the Pectoralis minor, and USDA labeling rules identify the tenderloin as the inner pectoral muscle. A tenderloin is therefore a specific cut. It isn't just any long piece of chicken.
Chicken Tenderloin vs Chicken Tender
This distinction is worth remembering because commercial terminology is often confusing:
A specific natural muscle from the breast (inner pectoral muscle).
Can simply be a strip cut from breast meat; does not guarantee the inner muscle.
Describes the shape more than the anatomical cut; may be cut or processed.
A prepared food containing chicken plus breading, oil, salt, and starch.
Look at the actual product. If it is a plain natural tenderloin, use a tenderloin or plain breast-meat reference. If it is a seasoned packaged tender, use the package label. If it is a breaded or fried tender, use a prepared-food reference.
Calculate Your Chicken Tenderloin Nutrition
Tenderloins are small, which makes it tempting to track them by piece count (for example: "I ate three tenderloins"). The problem is that three tenderloins do not always weigh the same amount. For better accuracy, put them on a food scale and enter the weight below.
Tenderloin Nutrition Calculator
Your Tenderloin Portion: 150 g cooked chicken tenderloin
Data type: Calculated value scaled mathematically from the verified reference shown below.
Reference: Chicken, breast/tenderloin, meat only, cooked (SR Legacy baseline) | Source: USDA FoodData Central FDC ID 171534 | Last checked: July 2026
Chicken Tenderloin Nutrition Facts per 100g
Plain chicken tenderloin follows the same broad nutrition pattern as other lean breast meat. It is primarily protein and water, with a relatively small amount of fat and essentially no meaningful carbohydrate.
| Nutrient | Amount per 100 g (Cooked) | Amount per 100 g (Raw) | Data Classification |
|---|---|---|---|
| Calories | 151 kcal | 112 kcal | verified |
| Protein | 30.5 g | 22.5 g | verified |
| Total fat | 3.2 g | 1.9 g | verified |
| Saturated fat | 0.99 g | 0.35 g | verified |
| Carbohydrate | 0 g | 0 g | verified |
| Fiber | 0 g | 0 g | verified |
| Sugars | 0 g | 0 g | verified |
| Cholesterol | 104 mg | 73 mg | verified |
| Sodium | 52 mg | 66 mg | verified |
| Potassium | 391 mg | 330 mg | verified |
| Phosphorus | 258 mg | 215 mg | verified |
| Selenium | 28.4 µg | 27.6 µg | verified |
| Niacin | 13.8 mg | 9.5 mg | verified |
| Vitamin B6 | 0.60 mg | 0.60 mg | verified |
| Iron | 0.89 mg | 0.35 mg | verified |
| Zinc | 1.00 mg | 0.65 mg | verified |
Chicken Tenderloin Nutrition by Weight
Values outside the source serving are mathematically scaled and rounded for practical tracking:
| Portion | Weight | Calories (Cooked) | Protein (Cooked) | Fat (Cooked) | Data Classification |
|---|---|---|---|---|---|
| 1 oz | 28 g | 46 kcal | 8.7 g | 1.0 g | calculated |
| 2 oz | 57 g | 94 kcal | 17.7 g | 2.1 g | calculated |
| 3 oz | 85 g | 140 kcal | 26.4 g | 3.1 g | calculated |
| 4 oz | 113 g | 186 kcal | 35.0 g | 4.1 g | calculated |
| 6 oz | 170 g | 281 kcal | 52.7 g | 6.1 g | calculated |
| 100 g | 100 g | 151 kcal | 30.5 g | 3.2 g | source |
| 150 g | 150 g | 248 kcal | 46.5 g | 5.4 g | calculated |
| 200 g | 200 g | 330 kcal | 62.0 g | 7.2 g | calculated |
| 250 g | 250 g | 413 kcal | 77.5 g | 9.0 g | calculated |
Why Weight Is Better Than Counting Tenderloins
There is no universal weight for one tenderloin. Size varies by bird and processing. That means "2 tenderloins" is a convenient kitchen description, but it isn't a precise nutrition measurement.
A food scale gives you a number that can be matched directly to the nutrition reference. Once you know the total weight, the nutrition calculation becomes much more reliable.
Chicken Tenderloin vs Chicken Breast
They come from the breast area, but they are different muscles:
Caption: A true tenderloin is a specific muscle, not simply any strip cut from a chicken breast.
| Feature | Tenderloin | Breast |
|---|---|---|
| Location | Inner breast muscle (Pectoralis minor) | Larger outer breast muscle (Pectoralis major) |
| Typical size | Smaller (typically 40 to 60 g raw per piece) | Larger (typically 150 to 300 g raw per piece) |
| Bone | None | Available bone-in or boneless |
| Skin | Usually none when sold separately | Available skinless or skin-on |
| Protein (100g cooked) | ~31 g | ~31 g |
| Calories (100g cooked) | ~165 kcal | ~165 kcal |
| Best tracking basis | Weight on food scale | Weight on food scale |
Protein and Calorie Questions
Does Chicken Tenderloin Have More Protein Than Chicken Breast?
Do not make a broad claim that one always has more protein. The differences are very small and depend on food records, preparation, and moisture. Both are lean breast muscles. For practical meal tracking, serving weight and preparation are far more important.
Is Tenderloin Lower in Calories?
Both are lean cuts. The exact calorie difference depends on the selected reference and preparation. For a fair comparison, compare them at the same weight and food state rather than comparing raw tenderloins to cooked breast.
Carbohydrates, Sodium and Added Solution
Does Chicken Tenderloin Have Carbs?
Plain unbreaded chicken tenderloin contains essentially no meaningful carbohydrate. If a product shows noticeable carbohydrate, check the ingredients for breading, starch, sugar, marinade, or sauce.
Why Can Packaged Tenderloins Be Higher in Sodium?
Some packaged chicken products contain added solution (for example: "contains up to 15% chicken broth, salt, and sodium phosphate"). When this is the case, use the actual Nutrition Facts panel for that product rather than applying generic raw chicken sodium data.
What If I Bought Frozen or Packaged Chicken Tenderloins?
Read the label. If the package contains a Nutrition Facts label and ingredient statement, that information may be more relevant than generic chicken data.
- Plain generic food: use USDA FoodData Central data.
- Specific commercial product: use the current product label when appropriate.
If the package says "Chicken Breast Tenders," don't assume they are whole tenderloins. USDA labeling rules distinguish a tender from a tenderloin. A chicken tender can simply be a strip of breast meat.
Plain Tenderloin vs Breaded Chicken Tender
These are very different foods. A plain tenderloin is primarily lean chicken meat. Breaded tenders contain flour, breadcrumbs, oil, salt, and starch.
For perspective, USDA-based data cited by Verywell Fit for a 184 g fast-food fried chicken tender serving show: 499 calories, 25.7 g fat, 31.7 g carbohydrate, 1,410 mg sodium, and 35.4 g protein. That prepared food should never be logged as plain chicken tenderloin. Check our Breaded & Fried Chicken Breast Nutrition page for coated products.
How to Track Chicken Tenderloins for Macros
Here is the method I recommend:
For example: 175 grams raw on your kitchen scale.
Because you weighed them raw, choose a raw reference.
If you add oil, butter, sauce, or glaze, track them separately.
Don't weigh them raw and log the same weight cooked.
Does Cooking Change Tenderloin Nutrition?
Cooking changes water content much more obviously than it changes the fundamental amount of protein in the portion. As moisture leaves the meat, protein becomes more concentrated per 100 grams. That is why a cooked chicken entry can show more protein per 100 grams than a raw entry. Cooking didn't magically create additional protein; the cooked food simply contains less water per unit of weight.
If you're unsure why cooked numbers look higher per 100 grams, read our Raw vs Cooked Chicken Breast Guide. The same water-loss principle applies to plain tenderloins.
How Much Does a Chicken Tenderloin Weigh? Our Kitchen Measurements
ChickenBreastNutrition.com Kitchen Measurements
Weighing real tenderloins across multiple commercial packages reveals that individual raw tenderloins typically range between 40 grams and 65 grams per piece, with an average around 50 grams. Because of this natural variation, using a digital scale is always more reliable than relying on piece counts.
Chicken Tenderloin and Food Safety
Poultry Safe Minimum: 165°F / 73.9°C
Chicken tenderloins are poultry and should be cooked to a safe minimum internal temperature of 165°F (73.9°C), as measured with a food thermometer.
Because tenderloins are relatively small, they can cook quickly. Use a food thermometer rather than assuming they are safe simply because the outside looks done. Furthermore, USDA FSIS advises against washing raw chicken because splashing spreads bacteria around kitchen surfaces.
How We Source Chicken Tenderloin Nutrition
For generic plain chicken, USDA FoodData Central is our first-choice source. For chicken tenderloins, we use the most specific verified record available for the food state we're describing. For packaged products, we prioritize the manufacturer's current Nutrition Facts label.
Reported directly by the identified data source.
Scaled mathematically from the source value to another serving size.
Requires an assumption, such as estimated piece weight.
Information you provide to a calculator.
Frequently Asked Questions
Is chicken tenderloin the same as chicken breast?
Chicken tenderloin comes from the breast area, but it is the smaller inner pectoral muscle beneath the larger breast muscle. USDA FSIS labeling policy specifically defines tenderloin as the inner pectoral muscle.
Are chicken tenders and tenderloins the same?
Not always. USDA FSIS labeling policy distinguishes 'tenderloin,' the inner pectoral muscle, from a 'tender,' which can be a strip of breast meat.
How many calories are in chicken tenderloin?
The calorie amount depends on the serving weight, raw or cooked state, and preparation. Use the calculator and a verified matching food record instead of relying on one universal piece-count value.
How much protein is in chicken tenderloin?
Chicken tenderloin is a lean protein food, but the exact amount depends on weight and the nutrition reference used. Weigh your portion for the most useful calculation.
Does chicken tenderloin contain carbs?
Plain unbreaded chicken tenderloin contains essentially no meaningful carbohydrate. Breaded, seasoned or sauced products can contain carbohydrates.
Is chicken tenderloin lower in calories than chicken breast?
They are both lean breast muscles. The exact comparison depends on matched nutrition records, preparation and serving size, so one should not automatically be called lower-calorie in every situation.
Should I weigh chicken tenderloins raw or cooked?
Either can work. Use raw nutrition data if you weighed them raw and cooked nutrition data if you weighed them after cooking.
Are breaded chicken tenders the same nutritionally as tenderloins?
No. Breading, oil, sodium and other ingredients can substantially change calories and macros.
Continue Reading
Chicken Breast vs Tenderloin →
Compare both cuts using the same serving weight and preparation.
Raw Chicken Breast Nutrition →
Use this when plain chicken is weighed before cooking.
Cooked Chicken Breast Nutrition →
Use this when chicken is weighed after cooking.
Breaded & Fried Chicken Nutrition →
Use this if your "tenders" were coated, breaded or fried.