Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Air-fryer chicken tenderloin Calories
Lean, high-protein chicken
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Air-fryer chicken tenderloin (150 g) has 248 calories. That works out to 165 calories per 100 g. It contains 0 g of carbs, 46.5 g of protein, 5.4 g of fat and 0 g of fiber. Its 20.5 mg of B3 covers 128% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Air-fryer chicken tenderloin Nutrition Facts
Selected: 1 serving (medium) · 150 g
248
KCAL / 150G
Carbs
0g
· 0% DV
Protein
46.5g
· 93% DV
Fat
5.4g
· 7% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 79% · Fat 21%
Air-fryer chicken tenderloin nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 248 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.52 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 111 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 46.5 g | 93% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Air-fryer chicken tenderloin?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 248 kcal |
| 1 piece (small) | 35 g | 58 kcal |
| 2 piece (small) | 70 g | 115 kcal |
| 100 g | 100 g | 165 kcal |
| 3 piece (medium) | 105 g | 173 kcal |
| 4 piece (medium) | 140 g | 231 kcal |
| 1 cup (diced) | 140 g | 231 kcal |
| 1 serving (large) | 200 g | 330 kcal |
| 1 serving (extra large) | 250 g | 413 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Air-fryer chicken tenderloin
How long do you cook air-fryer chicken tenderloin?
Cook air-fryer chicken tenderloin at about 400°F (200°C) for 8–12 minutes, turning it halfway through. Exact timing depends on thickness and the appliance, so check the thickest piece rather than relying on the clock alone.
How do you keep air-fryer chicken tenderloin from drying out?
To keep air-fryer chicken tenderloin juicy, avoid overcooking it and arrange similarly sized pieces in a single layer. A light coating of oil helps the surface brown, and a short rest after cooking lets the juices settle.
Can you cook frozen air-fryer chicken tenderloin?
Yes, you can cook air-fryer chicken tenderloin from frozen, but it will take longer than thawed tenderloin. Separate the pieces as they loosen, turn them during cooking, and verify the thickest piece is fully cooked before serving.
Should you flip air-fryer chicken tenderloin halfway through cooking?
Yes, turning air-fryer chicken tenderloin halfway through helps it brown more evenly, especially in a compact basket. Keep the pieces in a single layer so hot air can circulate around them.
What temperature should air-fryer chicken tenderloin reach?
Air-fryer chicken tenderloin should reach 165°F (74°C) in its thickest part to be safely cooked. Use an instant-read thermometer if possible; color alone is a less reliable way to judge doneness.
How do you bread air-fryer chicken tenderloin so the coating gets crispy?
For crispy air-fryer chicken tenderloin, coat each piece in flour, beaten egg, then seasoned breadcrumbs or panko. Press the coating on gently, spray it lightly with oil, and leave space between pieces in the basket.
Can you marinate air-fryer chicken tenderloin overnight?
Yes, air-fryer chicken tenderloin can be marinated overnight in the refrigerator. A simple marinade with oil, herbs, garlic, and a little acid adds flavor; wipe off excess liquid before cooking so the pieces brown instead of steam.
Is chicken tenderloin the same cut as chicken breast?
No. Chicken tenderloin is the small, narrow muscle attached beneath the chicken breast, while the breast is the larger main muscle. Tenderloins are naturally smaller and often cook faster, so check them earlier.
Do you need to preheat the air fryer for chicken tenderloin?
Preheating is helpful for air-fryer chicken tenderloin because it starts cooking and browning as soon as it goes into the basket. If your model does not require preheating, follow its instructions and begin checking doneness toward the end of the cooking time.
How should you store leftover air-fryer chicken tenderloin?
Store leftover air-fryer chicken tenderloin in a covered container in the refrigerator and eat it within a few days. Reheat it until hot throughout; a short session in the air fryer can restore some crispness to the outside.
Air-fryer chicken tenderloin Vitamins & Minerals
Vitamins
B3
20.55mg · 128% DV
B6
0.9mg · 53% DV
B5
1.58mg · 32% DV
Biotin
7.5µg · 25% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
330mg · 47% DV
Zinc
1.5mg · 14% DV
Potassium ⭐
384mg · 11% DV
Sodium
111mg · 5% DV
Air-fryer chicken tenderloin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-fryer chicken tenderloin
To burn the 248 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Air-fryer chicken tenderloin?
Air-fryer chicken tenderloin is made from the small, tender strip of meat beneath a chicken breast, cooked with circulating hot air. A light coating of oil and simple seasonings—such as paprika, pepper or herbs—give it a lightly browned outside while keeping the centre moist, provided it is not overcooked. It is a quick option for a weeknight meal or a snack.
Serve it with a salad, roasted vegetables or a grain-based side; it also works well sliced into wraps or added to a lunch bowl. With 31 g of protein per 100 g and very little carbohydrate, it is a lean choice for a filling plate. For a lighter result, skip breading, use just a little oil and pair it with vegetables rather than a heavy creamy sauce.
How Nutritious Is Air-fryer chicken tenderloin?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Air-fryer chicken tenderloin Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Air-fryer chicken tenderloin Contain Allergens?
No known major allergens
Which Diets Is Air-fryer chicken tenderloin Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Air-fryer chicken tenderloin Fat Profile
SATURATED
1.52g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.11g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
Compare Air-fryer chicken tenderloin
Foods Similar to Air-fryer chicken tenderloin
Have another question about Air-fryer chicken tenderloin?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.