Chicken tenders, also known as chicken tenderloins, are a popular cut of poultry. Many people rely on this white meat as a source of protein, but determining the exact number of grams in a single tender is difficult. The nutritional value is not standardized, depending heavily on the initial size of the meat and the cooking method. Understanding the protein content requires considering the factors that influence the final product.
Standardizing the Size of a Chicken Tender
The main challenge in determining the protein content of “one chicken tender” is that the item itself lacks a uniform size. Chicken tenders are the small strip of muscle loosely attached to the underside of the chicken breast, and their natural size varies between individual chickens. In an uncooked state, a single tenderloin can weigh anywhere from 1 ounce to 1.5 ounces, though commercial operations may use larger, cut strips of breast meat.
When cooked, a single portion is often approximated to weigh around 1.5 ounces, but restaurant servings can reach 2 ounces or more. This weight is the most important factor because the protein count is directly proportional to the total mass of the meat consumed. A larger tender will always contain more grams of protein than a smaller one, regardless of the preparation method.
Protein Content Based on Preparation Method
The protein count is primarily determined by the weight of the meat, but the preparation method influences the protein concentration per ounce. A plain, grilled, or baked chicken tender represents the purest form of the meat with the highest protein density. A typical 1-ounce portion of plain, cooked chicken tenderloin contains approximately 8 to 9 grams of protein. This measurement serves as the baseline for the meat itself, before any coatings or added fats.
Breaded and fried tenders present a different calculation because the coating adds significant non-protein mass to the final weight. While the chicken meat inside remains the same, the overall protein percentage of the final product is diluted by the weight of the breading. A standard 1.5-ounce breaded and fried tender typically contains a lower range of about 7.5 to 8.5 grams of protein.
Full Nutritional Breakdown
A 3-ounce serving of plain, grilled chicken tenderloin contains about 26 grams of protein, a minimal 3 grams of fat, and virtually no carbohydrates. The total calorie count for this lean preparation is generally low, around 140 calories. This profile makes grilled tenders an excellent choice for diets focused on lean protein and low-fat intake.
The nutritional profile changes when the tender is breaded and deep-fried. The flour or batter coating introduces carbohydrates, while the deep-frying process infuses the meat with oil. A comparable 3-ounce serving of fried chicken tenders may contain around 17 grams of protein. However, the fat content can rise to approximately 13 grams, and the carbohydrate count can also reach about 13 grams. These additions can easily push the total calories for a 3-ounce serving over 200.