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The Ultimate Protein Powerhouse: How Much Protein Is In Chicken Tenderloin? (2025 Data)

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The chicken tenderloin is a true champion of lean protein, making it a staple for fitness enthusiasts, bodybuilders, and anyone focused on a high-protein, low-fat diet. As of the latest nutritional data in December 2025, you can expect a significant protein punch from this cut, which is technically the *Pectoralis minor* muscle—the small, strip-like muscle loosely attached to the underside of the main chicken breast. This article dives deep into the exact protein numbers, compares it to the more common chicken breast, and reveals why the tenderloin is an essential part of a healthy eating plan. The most current data confirms that skinless, boneless chicken tenderloin provides between 23 to 26 grams of high-quality protein per 100-gram serving, depending on whether it is raw or cooked and the specific preparation method. This makes it an exceptionally dense source of the macronutrient vital for muscle growth and repair. A standard 3-ounce (approximately 85-gram) serving of baked chicken tenderloin delivers an impressive 26 grams of protein, often with only about 2 grams of total fat and roughly 120 calories, making it one of the leanest meats available.

The Definitive Chicken Tenderloin Nutritional Breakdown (Per 100g)

To truly understand the value of the chicken tenderloin, it’s necessary to look beyond just the protein number. This cut offers a near-perfect macronutrient profile for those aiming to minimize fat and maximize protein intake. The data below is based on an average 100-gram serving of raw, skinless, boneless chicken tenderloin, which is a common measurement for tracking dietary intake.

Average Nutritional Facts for 100g Chicken Tenderloin (Raw/Uncooked):

  • Protein: 19–24 grams
  • Calories: Approximately 100–115 kcal
  • Total Fat: 1–2 grams
  • Saturated Fat: Less than 0.5 grams
  • Carbohydrates: 0 grams
  • Cholesterol: ~50–60 mg
  • Sodium: Varies significantly by brand (check label)
When cooked (e.g., baked or grilled), the protein content concentrates as water evaporates, which is why a 100-gram serving of *cooked* tenderloin often shows a higher protein number, typically in the 23–26 gram range. For instance, some brands show a 4-ounce (112g) serving of frozen tenderloins containing 23 grams of protein. This incredibly low-fat, high-protein ratio means that in terms of macronutrient breakdown, the tenderloin is often over 90% protein by calorie count.

Chicken Tenderloin vs. Chicken Breast: The Protein Showdown

Many people treat the tenderloin and the breast as interchangeable, but there are subtle yet important differences, especially when comparing their protein density and overall nutrient profile. Knowing these distinctions can help you optimize your meal planning, whether for weight loss or muscle gain.

Protein Density Comparison

While the tenderloin is a powerhouse, the main chicken breast (the *Pectoralis major*) generally holds a slight edge in protein density when cooked. A 100-gram serving of cooked, skinless, boneless chicken breast typically contains about 30–32 grams of protein. This is slightly higher than the 23–26 grams found in the same serving size of cooked tenderloin. The difference, however, is minimal and often comes down to the individual piece of meat and preparation.

Fat and Calorie Differences

The tenderloin often wins the contest for the lowest calorie and fat content. While both cuts are incredibly lean, the tenderloin is sometimes cited as having the lowest calories among all chicken cuts. For those monitoring every gram of fat, the tenderloin is an excellent choice, containing minimal saturated fat. The overall nutritional consensus is that the chicken breast is slightly more "nutritious" due to marginally higher concentrations of certain vitamins, but the tenderloin remains a superb, low-calorie, high-protein alternative.

Practical Use and Texture

The main difference lies in its structure and culinary use. Tenderloins are naturally smaller, thinner, and more—as the name suggests—tender than the main breast muscle. This makes them ideal for quick cooking methods like grilling, pan-frying, or baking, and they are perfect for recipes where uniform, bite-sized pieces are needed, such as stir-fries, skewers, or classic chicken strips.

Why Chicken Tenderloin is a Muscle-Building and Health Powerhouse

The high protein content is only one part of the story. Chicken tenderloin is a nutrient-dense food that supports several key bodily functions, making it a favorite among athletes and health-conscious individuals. The quality of the protein is critical, as it provides a complete profile of essential amino acids that the body needs to build and repair muscle tissue, which is especially important as we age.

A Source of Essential Micronutrients

Beyond the major macronutrients, chicken tenderloin is a valuable source of essential vitamins and minerals that contribute to overall health and energy metabolism:

  • B Vitamins: It is rich in B vitamins, including Niacin (B3), Pyridoxine (B6), and Cobalamin (B12). These are crucial for energy production, brain function, and forming red blood cells.
  • Iron: Essential for transporting oxygen in the blood and preventing fatigue.
  • Zinc: Supports the immune system and plays a role in protein synthesis, which directly aids muscle repair and growth.
  • Phosphorus: Important for strong bones and teeth, as well as kidney function.

Optimizing Your Protein Intake

For those focused on muscle gains or weight management, the tenderloin is an ideal food. Its lean nature means you can consume a high volume of protein without consuming excess calories or fat, a concept known as high satiety. Incorporating a 3- to 4-ounce serving into your post-workout meal provides the necessary protein to kickstart the muscle repair and growth process.

Cooking Methods to Preserve Protein and Leanness

The key to maximizing the health benefits of chicken tenderloin is in the preparation. While coated or fried chicken tenders are a popular, convenient option, they significantly increase the calorie and fat content due to added breading and oils. To keep the protein content high and the fat low, opt for baking, grilling, or air-frying with minimal added oil. A simple baked tenderloin is a perfect, clean source of protein.

In conclusion, the chicken tenderloin is a highly versatile and nutritionally superior cut of meat. With 23–26 grams of lean protein per 100g, low calories, and a wealth of micronutrients, it is an indispensable food for anyone pursuing a healthy, active lifestyle in 2025 and beyond.

how much protein in chicken tenderloin
how much protein in chicken tenderloin

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