Chicken Breast vs Chicken Tender (Tenderloin)
What is the difference between chicken breast and tenderloin? Compare nutrition, texture, and best uses.
Quick Verdict
Nearly identical nutrition; Tenders are more tender but slightly pricier.
Chicken breast and tenderloin have very similar nutrition profiles — both are extra lean with high protein. The tenderloin (inner breast muscle) is naturally more tender and cooks faster. It requires no pounding or preparation. However, it costs more per pound and has smaller portions. For meal prep, breast is more economical; for quick cooking, tenders are superior.
Nutrition Comparison (per 100g raw)
| Nutrient | Chicken Breast | Chicken Tender | Winner |
|---|---|---|---|
| Calories | 120kcal | 152kcal | Breast |
| Protein | 22.5g | 32.1g | Tender |
| Total Fat | 2.6g | 2.2g | Tender |
| Saturated Fat | 0.56g | 0.6g | Breast |
| Cholesterol | 73mg | 82mg | Breast |
| Sodium | 45mg | 68mg | Breast |
| Potassium | 370mg | 264mg | Breast |
| Iron | 0.4mg | 0.8mg | Tender |
| Zinc | 0.68mg | 0.95mg | Tender |
| Selenium | 23mcg | 28.4mcg | Tender |
| Niacin (B3) | 10.4mg | 14.2mg | Tender |
| Vitamin B6 | 0.75mg | 0.65mg | Breast |
| Vitamin B12 | 0.2mcg | 0.36mcg | Tender |
| Phosphorus | 213mg | 235mg | Tender |
Chicken Breast (Skinless, Boneless)
The leanest and most popular chicken cut. High in protein relative to calories, making it a staple for structured meal plans.
View full nutritionChicken Tender (Tenderloin)
The most tender part of the chicken, located under the breast. Naturally tender, no pounding needed.
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