How Many Calories Are in a Boneless Chicken Breast Tenderloin? A Complete Guide

Hey there, fitness friends and meal preppers! Today I’m diving deep into one of the most popular protein sources in the fitness world – chicken breast tenderloins. If you’ve ever wondered exactly how many calories are hiding in those juicy strips of chicken, you’re in the right place.

What Exactly Are Chicken Breast Tenderloins?

Before we jump into the calorie talk, let’s get clear on what we’re dealing with. Chicken tenderloins (sometimes just called “tenders” or “strips”) are those long, narrow pieces of meat found on the underside of chicken breasts. They’re super tender compared to the rest of the breast – hence the name!

These little strips of goodness are basically the filet mignon of chicken – more tender and often slightly more expensive than regular chicken breast. I personally love them because they cook faster and are perfect for quick weeknight meals.

The Calorie Breakdown of Boneless Chicken Breast Tenderloins

Alright, let’s get to the main event – the calorie count! According to multiple sources, here’s what you can expect:

• 4 oz (112g) boneless, skinless chicken breast tenderloin: 100-110 calories

This slight variation in calorie count (100-110) comes from different brands and sources but it’s a pretty tight range. For example Food Lion and Walmart chicken tenderloins clock in at 110 calories per 4 oz serving.

Here’s the complete nutritional breakdown for a typical 4 oz serving

• Calories: 100-110
• Protein: 22-24g
• Fat: 1-2g
• Carbohydrates: 0g

That’s a whopping 90-95% of calories coming from pure protein! No wonder chicken tenderloins are a staple for bodybuilders and fitness enthusiasts

Different Portion Sizes and Their Calorie Counts

Maybe you’re meal prepping and need different portion sizes. I’ve got you covered:

Remember, these numbers are for plain, boneless, skinless chicken tenderloins without any added oils, breading, or sauces.

Raw vs. Cooked: The Calorie Difference

Here’s something interesting that many people don’t realize – raw chicken tenderloins actually have more calories than cooked ones (when measured by weight). This is because cooking causes moisture loss, which concentrates the protein but reduces overall weight.

For a 4 oz serving:

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

So if you’re weighing your chicken, it’s super important to know whether you’re measuring before or after cooking!

Does Brand Matter for Calories?

From my research and personal experience, most plain, boneless, skinless chicken tenderloins have similar calorie counts regardless of brand. However, I’ve noticed a few small differences:

• Great Value (Walmart): 110 calories per 4 oz
• Food Lion: 110 calories per 4 oz
• Publix: 110 calories per 4 oz
• Kirkland Signature: 110 calories per 4 oz

The macronutrient split can vary slightly between brands (some might be 8% fat/92% protein while others are 13% fat/87% protein), but the overall calorie count stays pretty consistent.

How Cooking Methods Affect Calories

We all know that how you cook something can dramatically change its calorie content. Chicken tenderloins are no exception:

• Grilled chicken tenderloin (3 oz): About 70-80 calories (minimal added fat)
• Baked chicken tenderloin (4 oz): About 100-110 calories (assuming no added oil)
• Tenderloin with BBQ sauce (4 oz): About 150 calories
• Breaded, fried tenderloin (4 oz): About 220-250 calories

The cooking method can literally double the calories! This is why grilling and baking tend to be the preferred methods for those watching their calorie intake.

Visually Identifying a 4 oz Chicken Tenderloin

If you don’t have a food scale (though I highly recommend getting one!), here’s a handy tip: a 4 oz chicken tenderloin is approximately the size of the palm of your hand, minus your fingers. This visual cue isn’t perfect but can help you estimate when you’re in a pinch.

Why Chicken Tenderloins Are Great for Weight Management

There are so many reasons why chicken tenderloins are a dietitian’s dream:

1. High protein-to-calorie ratio: Getting 22g of protein for just 100 calories is an amazing deal!
2. Virtually zero carbs: Perfect for those on low-carb or keto diets
3. Very low fat: Unlike fattier cuts of meat, tenderloins won’t add much to your daily fat intake
4. Versatility: They take on flavors well and can be used in countless recipes
5. Quick cooking: Less time in the kitchen means fewer opportunities to snack!

Nutritional Benefits Beyond Just Calories

Chicken tenderloins aren’t just about the protein and low calories. They’re packed with important nutrients:

• Niacin: Supports energy metabolism and nervous system function
• Vitamin B6: Important for immune function and hemoglobin production
• Phosphorus: Essential for bone health
• Selenium: Has antioxidant properties that protect cells from damage
• Choline: Needed for fat transport and metabolism

Tips for Counting Calories with Chicken Tenderloins

As someone who’s counted calories (and helped others do the same), here are my top tips:

• Weigh raw if possible: For most accurate tracking, weigh your chicken before cooking
• Account for add-ons: Don’t forget oils, marinades, and sauces in your calorie count
• Be careful with frozen varieties: Pre-seasoned or breaded frozen tenderloins can have 2-3x the calories
• Watch cooking methods: Grilling and baking add minimal calories compared to frying
• Consider shrinkage: Chicken can lose 20-25% of its weight during cooking

Delicious Low-Calorie Chicken Tenderloin Recipes

I’ve experimented with tons of ways to keep chicken tenderloins interesting while maintaining their low-calorie status. Here are a few of my go-to recipes (all under 300 calories per serving):

Lemon Herb Chicken Tenderloins

• 4 oz chicken tenderloins
• 1 tbsp lemon juice
• 1 tsp dried herbs (thyme, rosemary, oregano)
• 1 clove minced garlic
• Salt and pepper to taste

Marinate for 30 minutes, then grill or bake at 375°F for 15-20 minutes. Only about 110-120 calories!

Spicy Chicken Tacos

• 4 oz chicken tenderloins, diced
• 2 corn tortillas
• 2 tbsp salsa
• Shredded lettuce and diced tomatoes
• Squeeze of lime
• Dash of hot sauce

Cook the chicken with your favorite spices, assemble in tortillas with toppings. About 250 calories for two tacos!

FAQ About Chicken Tenderloin Calories

Q: Are chicken tenderloins healthier than chicken breast?
A: They’re pretty similar nutritionally! Tenderloins might have slightly more fat (1-2g versus <1g per serving), but the difference is minimal. Choose based on your preference and recipe needs.

Q: How many tenderloins equals 4 oz?
A: This varies by size, but typically 2-3 medium-sized tenderloins equals about 4 oz.

Q: Do I need to cut off the tendon in chicken tenderloins?
A: You don’t have to, but I find it improves the texture. The tendon doesn’t affect the calorie count significantly.

Q: How can I make chicken tenderloins more flavorful without adding lots of calories?
A: Marinades with vinegar, lemon juice, herbs, and spices add tons of flavor with minimal calories. Also, brining them in salt water for 30 minutes before cooking makes them juicier!

The Bottom Line

To sum it all up, a standard 4 oz serving of boneless, skinless chicken breast tenderloin contains about 100-110 calories, making it one of the most protein-dense, calorie-efficient foods you can eat. No wonder it’s such a popular choice among fitness enthusiasts and health-conscious eaters!

Whether you’re counting calories for weight loss, muscle gain, or just general health awareness, chicken tenderloins are a fantastic option that can be prepared in countless delicious ways.

I’d love to hear your favorite ways to prepare chicken tenderloins in the comments below! Do you have any special tips for keeping them juicy while maintaining their low-calorie status?

Remember, knowing your food’s calorie content is just one piece of the nutrition puzzle – but it’s certainly an important piece for many of us working toward our health and fitness goals!