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Chicken tenderloin (raw) Calories
High protein, low fat, lean chicken meat
CALORIES
GI
POTASSIUM
FIBER
Chicken tenderloin (raw) Nutrition Facts
Selected: 100 g
100
KCAL / 100G
Carbs
0g
· 0%
Protein
22g
· 89%
Fat
1.2g
· 11%
Fiber
0g
Chicken tenderloin (raw) Vitamins & Minerals
Vitamins
B3
8.8mg · 55% DV
B6
0.6mg · 35% DV
B5
0.9mg · 18% DV
Biotin
4µg · 13% DV
Minerals
Phosphorus
180mg · 26% DV
Selenium
13µg · 24% DV
Potassium ⭐
330mg · 10% DV
Zinc
1mg · 9% DV
Chicken tenderloin (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chicken tenderloin (raw) Processed?
NOVA 1
Unprocessed
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 Chicken tenderloin (raw) Contain Allergens?
No known major allergens
Which Diets Is Chicken tenderloin (raw) 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
Chicken tenderloin (raw) Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.25g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
Foods Similar to Chicken tenderloin (raw)
Chicken tenderloin (raw) — Frequently Asked Questions
Is chicken tenderloin the same as chicken breast?
Not exactly. Chicken tenderloin is the small, very tender strip attached to the underside of the breast, and it usually cooks faster than the main breast portion.
Why does raw chicken tenderloin dry out so easily when cooked?
It is very lean, so overcooking quickly drives out moisture. Short cooking times, moderate to high heat, and removing it as soon as it is safely cooked help keep it juicy.
Should raw chicken tenderloin be washed before cooking?
No. Washing raw chicken can spread bacteria through splashing; it is safer to cook it thoroughly and clean any surfaces and tools that touched it.
Does marinating chicken tenderloin change its nutrition a lot?
The protein in the meat stays essentially the same, but the marinade can add salt, sugar, or fat depending on the ingredients. Marinades are mainly useful for flavor and a more tender surface texture.
What is the best way to cook chicken tenderloin so it stays soft?
Quick methods such as pan-searing, grilling, or baking work well because the pieces are small. The key is not the method itself but avoiding overcooking.
Is chicken tenderloin a good post-workout food?
Yes, it is a high-protein, carb-free option that fits well after training. Pairing it with a carbohydrate source and vegetables can make the meal more balanced.
Can you eat chicken tenderloin at night?
Yes, many people find it easy to include in an evening meal because it is lean and not especially heavy on its own. Rich sauces or deep-frying are more likely to make the meal feel heavy than the meat itself.
Can raw chicken tenderloin be frozen and thawed safely?
Yes, it freezes well if wrapped tightly. Thaw it in the refrigerator rather than at room temperature to reduce bacterial growth and protect texture.
How long does raw chicken tenderloin keep in the fridge?
Raw chicken is best cooked within 1 to 2 days of refrigeration. Once cooked, it usually keeps a few more days in a sealed container.
Who should be extra careful with chicken tenderloin?
Pregnant people, older adults, young children, and anyone with a weakened immune system should be especially careful with raw or undercooked chicken. Safe handling and full cooking matter most for these groups.
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Nutrition data compiled from USDA FoodData Central and scientific sources.