Chicken tenderloin is a superior source of lean protein, making it a popular choice for health-conscious eating plans. For those tracking intake, knowing the caloric value of the meat is the first step in dietary management. A standard four-ounce serving of skinless, boneless chicken tenderloin, when cooked plainly, provides a reliable, low-fat foundation for a meal. The estimated calorie count for this portion size is consistently low.
Calorie and Nutrient Profile for 4 oz
A four-ounce serving (approximately 113 grams) of plain, cooked, skinless, boneless chicken tenderloin is remarkably dense with protein and very little fat. This portion contains around 110 to 111 calories.
The majority of these calories come from its high protein content, typically between 25 and 26 grams. This lean profile means the total fat content is extremely low, generally less than two grams per serving.
Beyond the macronutrients, chicken tenderloin is a source of several micronutrients important for bodily function. It provides B vitamins, especially Niacin, which supports energy metabolism, and minerals like Selenium and Phosphorus.
How Preparation Affects the Final Count
The preparation method significantly changes the final caloric value of the meal. Cooking methods that use little to no added fat—such as grilling, baking, boiling, or pan-searing on a non-stick surface—keep the calorie count close to the baseline 110-111 calories. These methods minimize the addition of external fats.
In contrast, methods like deep-frying dramatically increase both the fat and calorie totals. When chicken is coated with breading or batter and fried, the food absorbs a substantial amount of cooking oil. This process can easily double the calorie count, raising the total for a four-ounce portion to between 220 and over 300 calories.
Beyond cooking fat, glazes, marinades, and sauces introduce hidden calories that are often overlooked. Many popular additions are rich in sugar and fat, quickly elevating the meal’s energy density. For instance, a single 1.5-ounce serving of honey mustard dressing can add an additional 240 calories. Sauces heavy in sugar, like barbecue sauces or sweet glazes, can contribute an extra 50 to 100 calories per tablespoon.
Fitting Chicken Tenderloin into Your Diet
Chicken tenderloin’s status as a high-quality, lean protein makes it beneficial for various dietary goals, particularly weight management and muscle maintenance. Protein promotes satiety, which helps control appetite and reduce overall caloric intake. The complete amino acid profile is also advantageous for muscle repair and growth following physical activity.
The four-ounce portion is considered a standard serving, providing substantial protein without excessive calories or fat. To maintain its lean properties, it is best to pair the tenderloin with non-starchy vegetables and whole grains.
Opting for dry rubs or simple seasonings like herbs, spices, and lemon juice adds flavor with negligible caloric impact.