Chicken Tender (Tenderloin) Nutrition Facts
The most tender part of the chicken, located under the breast. Naturally tender, no pounding needed.
Nutrition Facts per 100g (Raw)
152
Calories
32.1g
Protein
2.2g
Total Fat
0g
Carbs
| Nutrient | Amount |
|---|---|
| Calories | 152 kcal |
| Protein | 32.1g |
| Total Fat | 2.2g |
| Saturated Fat | 0.6g |
| Monounsaturated Fat | 0.7g |
| Polyunsaturated Fat | 0.5g |
| Cholesterol | 82mg |
| Sodium | 68mg |
| Potassium | 264mg |
| Iron | 0.8mg |
| Calcium | 14mg |
| Zinc | 0.95mg |
| Selenium | 28.4mcg |
| Vitamin B3 (Niacin) | 14.2mg |
| Vitamin B6 | 0.65mg |
| Vitamin B12 | 0.36mcg |
| Phosphorus | 235mg |
Source: USDA FoodData Central (FDC ID: 171477)
Cooking Methods & Nutrition Impact
Grilled
Quick cooking on high heat
3-4 minutes per side at High heat
152 cal
32.1g protein
- •Naturally tender - cooks very quickly
- •Don't overcook - becomes dry
- •Perfect for skewers
Baked
Gentle baking for maximum tenderness
15-18 minutes at 375°F oven
152 cal
32.1g protein
- •No pounding needed - already tender
- •Great for kids and picky eaters
- •Uniform size cooks evenly
Health Benefits
- ✓Very low in fat (even leaner than breast)
- ✓High protein-to-calorie ratio
- ✓Very tender texture
- ✓No trimming or prep needed
Best For
Low-Calorie Meal PlansKids MealsQuick CookingMeal PrepLow-Fat Diets
Cooking Tips
- •Cooks faster than breast - watch closely
- •No need to pound or tenderize
- •Perfect for stir-fries and salads
- •More expensive than breast but no waste
Storage: Raw: 1-2 days refrigerated, 9 months frozen. Cooked: 3-4 days refrigerated.
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