Chicken tenderloins, also known as chicken tenders or chicken strips, are considered a lean and nutritious protein choice. However, their suitability for a diet depends on several factors. In this article, we’ll explore whether chicken tenderloins are a good option for weight loss or maintenance.
Nutritional Profile of Chicken Tenderloins
Chicken tenderloins are cut from the pectoralis minor muscle of the chicken breast. A 3 ounce serving (about 85 grams) contains
| Nutrient | Amount |
|---|---|
| Calories | 128 |
| Protein | 26 g |
| Fat | 1.5 g |
| Saturated Fat | 0.4 g |
| Carbohydrates | 0 g |
Chicken tenderloins are an excellent source of lean protein. They are low in fat and calories and contain no carbohydrates.
Benefits
Here are some of the key nutritional benefits of chicken tenderloins:
– High in protein. Protein promotes satiety and helps preserve or build lean muscle mass when dieting. The 26 grams of protein per serving accounts for over half the daily protein needs for most adults.
– Low in fat and calories. With only 128 calories and 1.5 grams of fat per serving, chicken tenderloins fit well into a reduced calorie diet. The fat content is mainly unsaturated fat.
– No carbs. Chicken tenderloins contain no carbohydrates, making them a great choice for low carb and keto diets.
– Rich in nutrients. Chicken provides a range of vitamins and minerals, including niacin, vitamin B6, selenium, and zinc.
Downsides
However, there are some potential downsides to consider:
– Can be high in sodium. Like many processed meats, chicken tenderloins often contain added salt as a preservative. Check labels and opt for low-sodium varieties if needed.
– Lack of fiber. With no carbs or fat, chicken tenderloins don’t provide any dietary fiber. Make sure to get fiber from other foods in your diet.
– May be breaded. Some chicken tenderloins are coated in breading or batter, significantly increasing the calorie and carb content. Seek plain, unbreaded options.
– Risk of overcooking. Chicken dries out and becomes tough if overcooked. Follow recipe instructions carefully.
Are Chicken Tenderloins Good for Weight Loss?
Chicken tenderloins can be a nutritious choice for weight loss diets for the following reasons:
– Low calorie and fat. The low calorie density means you can eat a larger portion size for fewer calories. This helps with hunger and satisfaction on a diet.
– High protein preserves muscle. Getting adequate protein while cutting calories helps minimize muscle loss that can occur with weight loss. Chicken is one of the highest protein options.
– Versatile and convenient. Chicken tenderloins can be added to salads, wraps, soups, and more, providing an easy protein source for meals and snacks. They also cook quickly.
– Kid-friendly. Chicken tenders are popular with kids and adults alike. Picking healthier cooking methods like baking, grilling or air frying makes them diet-friendly.
However, as with any food, portion control is important:
– Limit to one serving. While nutritious, chicken tenderloins are still a calorie-dense food. A single serving of 3 ounces provides nearly 130 calories.
– Avoid excess breading or frying. Opt for healthier cooking methods and minimal breading to keep calories and fat in check.
– Watch sodium content. High sodium can cause water retention which blunts weight loss efforts. Compare brands and choose lower sodium options.
Tips for Incorporating Chicken Tenderloins Into a Diet
Here are some tips for preparing and eating chicken tenderloins as part of a healthy weight loss diet:
– Opt for plain tenderloins. Avoid breaded, crispy or fried varieties to significantly cut calories, carbs, and fat.
– Bake, grill, or pan fry. Healthy cooking methods include baking in the oven, grilling or pan frying with just a spray of oil. Air fryers also work well.
– Use lean seasonings. Skip high-fat sauces and opt for lower calorie seasonings. Try herbs, spices, lemon, low-sodium marinades or mustard.
– Make wraps or salads. Add sliced chicken tenderloins to leafy green salads or stuff into wraps along with veggies. This provides a filling, balanced meal.
– Enjoy as snacks or in small portions. Wrap a tenderloin around a veggie skewer for a hand-held snack. Or, dice tenderloins to add to soups.
– Avoid frying or deep frying. The calorie count of fried chicken tenderloins is significantly higher than baked or grilled.
Healthy Chicken Tenderloin Recipe Ideas
Here are some diet-friendly recipe ideas using chicken tenderloins:
Baked Chicken Tenders
Ingredients:
– 1 lb chicken tenderloins
– 1 tbsp olive oil
– 1 tsp paprika
– 1/2 tsp garlic powder
– 1/4 tsp salt
– Freshly ground black pepper
Instructions:
1. Preheat oven to 425°F.
2. Toss tenderloins with oil and seasonings.
3. Bake 10-12 minutes until browned and cooked through.
Chicken Tenderloin Salad
Ingredients:
– 3 oz chicken tenderloins, sliced
– 3 cups mixed greens
– 1/2 cup cherry tomatoes, halved
– 1/4 cucumber, sliced
– 2 tbsp light balsamic vinaigrette
Instructions:
1. Grill or pan fry chicken slices until cooked through.
2. Toss greens, tomatoes, cucumber and chicken in a bowl.
3. Drizzle with vinaigrette just before serving.
Chicken veggie skewers
Ingredients:
– 1 lb chicken tenderloins, cut into 1 inch pieces
– 1 red bell pepper, cut into 1-inch pieces
– 1 cup mushrooms
– 1 zucchini, sliced into chunks
– 2 tbsp balsamic vinegar
– 1 tbsp olive oil
– 1 garlic clove, minced
– 1/4 tsp each salt and pepper
Instructions:
1. Combine vinegar, oil, garlic, salt and pepper for marinade. Add chicken and vegetables and let sit 15-30 minutes.
2. Thread chicken and vegetables onto skewers.
3. Grill or broil 10-12 minutes until cooked through.
Conclusion
Chicken tenderloins can be a healthy and protein-packed addition to a weight loss diet. They are low in calories, carbs, and fat, and high in satiating protein. For maximum nutrition and weight management benefits, opt for plain, unbreaded tenderloins. Avoid deep frying and pair chicken with lots of non-starchy vegetables. Portion control is also key. Incorporating chicken tenderloins into a balanced diet along with proper portion sizes, other lean proteins, fruits, vegetables, and whole grains can help support your weight loss goals.