Chicken is one of the most popular meats worldwide due to its versatility, taste, and nutritional profile. Chicken breast and chicken tenderloins are two of the most commonly consumed cuts of chicken. Many people wonder whether tenderloins or breast contain more protein. The answer depends on a few key factors.
Protein content in chicken tenderloins vs breast
Both chicken tenderloins and chicken breast are high in protein, but breast contains slightly more:
| Cut | Protein (grams per 3oz serving) |
|---|---|
| Chicken tenderloins | 21g |
| Chicken breast | 24g |
As shown, a 3oz serving of chicken breast contains about 24g of protein, while the same amount of tenderloins contains 21g. This minor difference is because tenderloins are lower in fat and connective tissue compared to breast.
Why does chicken breast contain more protein?
There are a few reasons why chicken breast contains slightly higher protein than tenderloins:
Higher muscle content
Chicken breasts consist almost entirely of the pectoralis major muscle. This large muscle is heavily used during a chicken’s life for movement and flaping wings, so it develops significant muscle mass and protein content.
In contrast, tenderloins are a smaller pair of muscles on either side of the breastbone that aren’t used as heavily. As a result, tenderloins have slightly less protein per ounce compared to the larger, more developed pectoralis muscle of the breast.
Less connective tissue
Connective tissue like collagen is found between muscle fibers and other structures. It contains much less protein than actual contractile muscle tissue.
Chicken breast has a moderate amount of connective tissue between muscle fibers to provide structure and elasticity. Tenderloins have even less connective tissue between their delicate muscle fibers.
Therefore, tenderloins contain a higher percentage of pure protein-rich muscle, while breast has slightly more connective tissue that dilutes its overall protein content.
Lower fat content
Chicken tenderloins are significantly lower in fat compared to chicken breast. A 3oz serving of tenderloins contains around 1g of fat, while the same amount of breast contains around 3g.
This lower fat content means that tenderloins are more lean and concentrated with protein, without as much fat diluting the protein percentage. However, the total protein content per serving still ends up being a bit lower.
Other factors that affect protein content
While chicken breast generally has more protein than tenderloins, other factors can also impact the protein content:
Cooking method
The cooking method can alter the protein content of both cuts. Dry heat methods like grilling, roasting, baking, or sautéing won’t significantly change the protein.
However, moist cooking methods can cause some protein loss. For example, boiling chicken can result in a loss of up to 20% of the protein as it leaches into the cooking liquid.
Part of the chicken
The part of the chicken breast or tenderloin used also affects protein content. For example, the thickest part of a chicken breast contains the most protein, while thinner ends contain less.
With tenderloins, the tenderest center contains the most protein, while the tapered ends have less.
Chicken size and breed
Larger, heavier chickens naturally contain more protein overall compared to smaller chickens. The breed of chicken also impacts protein content and breast vs tenderloin proportions.
For example, Cornish cross chickens bred specifically for meat tend to have very large, protein-rich breasts compared to heritage chicken breeds.
Nutritional profile comparison
Here is a nutritional breakdown of 3oz cooked servings of chicken breast vs tenderloins:
| Nutrient | Chicken breast | Chicken tenderloins |
|---|---|---|
| Calories | 124 | 120 |
| Fat | 3g | 1g |
| Protein | 24g | 21g |
| Cholesterol | 72mg | 62mg |
| Sodium | 74mg | 70mg |
As shown, both cuts are high in protein and low in fat and calories. Breast is slightly higher in cholesterol and sodium compared to more delicate tenderloins.
Vitamins and minerals
Both cuts provide vitamins and minerals, including:
- B vitamins like niacin, vitamin B6, and pantothenic acid
- Minerals like selenium, phosphorus, and magnesium
- Potassium
Overall, the vitamin and mineral content is similar between breast and tenderloins when comparing equal serving sizes.
Health benefits
Eating chicken, including both breast and tenderloins, provides many benefits:
High quality protein
Chicken contains all the essential amino acids required by the body in the right ratios. Consuming chicken can help build and preserve muscle, especially when paired with resistance exercise.
Weight control
Chicken is a lean source of protein that is low in fat and calories. Substituting chicken for higher fat meats may promote weight loss and maintenance.
Heart health
The high protein and low saturated fat content in chicken may help lower cholesterol levels and blood pressure.
Cancer prevention
Some studies link poultry with a reduced risk of certain cancers. More research is needed, but this may be partially attributed to nutrients like selenium, vitamin B6 and niacin.
Risks and downsides
While chicken is highly nutritious, there are some downsides to consider:
Food safety
Raw chicken can harbor harmful bacteria like Salmonella and Campylobacter. Proper handling, cooking, and storage is essential.
Environmental impact
Industrial chicken farming has raised concerns over animal welfare, antibiotic use, and environmental sustainability.
Allergies
Some people may be allergic to chicken protein. An allergy will trigger symptoms like hives, swelling, and breathing difficulties after consuming chicken.
High purine content
The high purine levels in chicken may trigger gout flares in susceptible individuals.
The bottom line
Chicken breast contains slightly more protein than chicken tenderloins when comparing equal serving sizes. However, both are excellent high protein options.
In general, chicken breast has 24g protein per 3oz serving, while tenderloins have 21g. The difference is because chicken breasts consist of a larger muscle with less fat and connective tissue.
Both cuts provide high-quality protein, vitamins, minerals, and various health benefits. Chicken breast and tenderloins can be enjoyed as part of a healthy, balanced diet.