Chicken tenderloin, also known as chicken tenders or chicken strips, are cuts of meat that come from the underside breast portion of the chicken. Chicken tenderloins are long, thin, and tender pieces of meat that are commonly breaded and fried or grilled.
Quick Answer
The quick answer is that 4 ounces of uncooked chicken tenderloin is approximately 2-3 pieces, depending on the size and thickness of the tenderloins.
Factors That Affect Serving Size
There are a few factors that can affect the number of chicken tenderloin pieces per 4 ounce serving:
- Size of tenderloins – Smaller tenderloins will yield more pieces per ounce than larger ones.
- Thickness of tenderloins – Thinner pieces contain less meat per piece so there will be more pieces per ounce of thinner tenderloins.
- Brand of chicken – Different brands and types of chicken may have varying tenderloin sizes.
- Butchering of chicken – How the tenderloins are cut from the breast can impact size and thickness.
- Cooking method – Raw chicken weighs more than cooked chicken so cooked tenderloins may yield more pieces per ounce.
Typical Nutrition Facts
Here are the typical nutrition facts for 4 ounces of raw chicken tenderloins:
| Nutrient | Amount |
|---|---|
| Calories | 124 |
| Total Fat | 2.7 g |
| Saturated Fat | 0.8 g |
| Cholesterol | 62 mg |
| Sodium | 74 mg |
| Total Carbohydrate | 0 g |
| Dietary Fiber | 0 g |
| Sugars | 0 g |
| Protein | 24 g |
As you can see, 4 ounces of raw chicken tenderloins is a lean source of protein with minimal carbs and fat. It contains 124 calories and 24 grams of protein.
Serving Size Examples
To give you a better idea of serving sizes, here are some examples of how many chicken tenderloin pieces make up approximately 4 ounces:
- 2 large tenderloins (around 1.5-2 ounces each)
- 3 medium sized tenderloins (around 1.25-1.5 ounces each)
- 4 small tenderloins (around 1 ounce each)
- 5 very small or thin tenderloins (around 0.75-1 ounce each)
Keep in mind that these are just general estimates. The actual number of pieces per serving can vary based on the factors mentioned earlier.
Large Tenderloins
Two large chicken tenderloins are likely to make up 4 ounces total. Large tenderloins may be around 6-8 inches long and 1 inch or thicker in width. Each large tenderloin contains approximately 1.5-2 ounces of chicken.
Medium Tenderloins
For medium sized tenderloins that are around 4-6 inches long and 3/4 inch wide, it typically takes 3 pieces to make up 4 ounces. With each medium tenderloin weighing approximately 1.25-1.5 ounces, 3 pieces hits the 4 ounce mark.
Small Tenderloins
Four small chicken tenderloins usually contains 4 ounces of chicken meat. Small tenderloins are around 3-4 inches in length and 1/2 inch in width. Each small tenderloin weighs roughly 1 ounce, so 4 pieces equals 4 ounces total.
Very Small or Thin Tenderloins
Five very small or thin tenderloins that are only 2-3 inches long and 1/4 inch wide normally provides 4 ounces total. Since each very small or thin tenderloin is only around 0.75-1 ounce, it takes 5 pieces to make 4 total ounces.
Weight of Chicken Tenderloins
The average weight of chicken tenderloins can range from around 1 ounce for a small tender up to 2 ounces for a large thick tender. Here is the typical weight range:
- Small tenderloins: 1 – 1.25 oz
- Medium tenderloins: 1.25 – 1.5 oz
- Large tenderloins: 1.5 – 2 oz
Keep in mind that the cooking method affects weight as well. Four ounces of raw chicken tenderloins will weigh slightly less after they are cooked.
Buying Chicken Tenderloins
When purchasing chicken tenderloins, most packages at the grocery store contain between 1 and 1.5 pounds of tenderloins. Here is a rough estimate of how many tenderloins are in each package size:
- 1 pound package – 16 to 20 pieces
- 1.25 pound package – 20 to 25 pieces
- 1.5 pound package – 24 to 30 pieces
The number of individual tenderloins in a package can vary based on their size, but this gives a general range. It’s always helpful to check the total poundage on the chicken tenderloin package to understand approximately how many pieces it contains.
Cost of Chicken Tenderloins
On average, chicken tenderloins cost $4 to $7 per pound at most grocery stores. So a 1-1.5 pound package of tenderloins usually ranges from $4 to $10 total. When comparing cost, check the price per pound on the package label.
Some factors that affect the cost of chicken tenderloins include:
- Type of chicken – Organic or free-range chicken costs more than conventional chicken.
- Brand of chicken – Premium chicken brands are more expensive.
- Sale prices – Buying tenderloins on sale can reduce the price.
- Bulk packages – Larger bulk packs typically cost less per pound.
Purchasing chicken tenderloins in bulk quantities on sale can help lower the overall cost for recipes that require multiple servings.
Cooking Chicken Tenderloins
Chicken tenderloins are very versatile and can be prepared many ways. Here are some popular cooking methods:
Baked
Baking chicken tenderloins in the oven at 375°F for 15-20 minutes ensures they cook through fully and become lightly browned on the outside. They can be baked plain or seasoned with spices, breadcrumbs, etc.
Fried
Frying provides crispy and juicy chicken tenderloins. They can be breaded or battered before frying in oil for 2-5 minutes on each side at 350°F until golden brown.
Grilled
Grilling tenderloins over direct high heat for 6-10 minutes results in nice grill marks and char flavor. Brushing them with oil or marinade helps keep them moist.
Sautéed
Pan frying tenderloins in a skillet with a small amount of oil over medium-high heat for about 3-5 minutes per side cooks them through while keeping them tender.
Slow Cooker
Adding tenderloins to a slow cooker with sauce or spices and cooking on low for 3-4 hours results in very tender and flavorful meat.
Air Fryer
Air frying chicken tenderloins makes them crispy outside and juicy inside. Cook at 390°F for 10-15 minutes, flipping halfway.
Chicken tenderloins pair well with all kinds of seasonings, sauces, and sides. They stay moist when cooked properly and can be used in many cuisines.
Common Uses for Chicken Tenderloins
Here are some of the most popular ways that chicken tenderloins are used:
- Chicken fingers or strips
- Chicken sandwiches
- Fajitas or tacos
- Stir fries
- Salads
- Kebabs
- Casseroles or bakes
- Soups
- Pasta dishes
Chicken tenderloins work well in many recipes because they readily soak up flavors and cook quickly. Their mild taste and tender texture make them very versatile.
Tenderloin vs Breast Meat
Chicken tenderloins are cut from the tenderloin portion of the breast. There are a few differences between tenderloins and regular chicken breast meat:
- Tenderloins are longer, thinner, and more uniform in shape.
- They have finer grain and are more tender.
- They contain slightly less fat than other breast portions.
- They have milder flavor than thigh or leg meat.
- Regular chicken breasts are thicker and larger.
- Breasts are easier to grill or pan fry evenly.
- Breasts may be cheaper per pound than tenderloins.
For most recipes, chicken breasts or tenderloins can be used interchangeably. Tenderloins are great when strips or slices are needed, while breasts work well for dishes like roasts or sandwiches.
Nutrition
Chicken tenderloins are packed with protein and are an exceptionally lean meat. Here is the full nutrition profile for a 4 ounce raw serving:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 124 | 6% |
| Fat | 2.7 g | 4% |
| Saturated Fat | 0.8 g | 4% |
| Cholesterol | 62 mg | 21% |
| Sodium | 74 mg | 3% |
| Carbohydrates | 0 g | 0% |
| Fiber | 0 g | 0% |
| Sugar | 0 g | 0% |
| Protein | 24 g | 48% |
Chicken tenderloins contain no carbohydrates and minimal fat. Their main nutritional benefit comes from their high-quality lean protein content. They are an excellent source of protein in a low-calorie package with less than 130 calories per serving.
Benefits of Chicken Tenderloins
Here are some of the top health benefits of eating chicken tenderloins:
- High in protein – Great for building muscle, appetite control, and weight management.
- Low in fat – Much less saturated fat than red meat.
- Rich in nutrients – Provides niacin, selenium, vitamin B6 and B12, phosphorus.
- Contains no carbs – Easy to incorporate into a low-carb diet.
- Versatile – Complements many flavors and cuisines.
- Budget friendly – Usually more affordable than other types of meat.
Chicken tenderloins offer an affordable and healthy protein option that is lower in calories and fat than other meats. Their mild taste also makes them very versatile in recipes.
Food Safety Tips
When handling and preparing chicken tenderloins, follow these food safety recommendations:
- Wash hands and cooking surfaces before and after.
- Use separate cutting boards and utensils for raw chicken.
- Cook to an internal temperature of at least 165°F.
- Refrigerate raw chicken within 2 hours of purchasing.
- Freeze chicken if not using within 2-3 days.
- Thaw frozen chicken in the refrigerator, not at room temperature.
- Avoid rinsing raw chicken, which can spread bacteria.
- Store cooked chicken in shallow airtight containers.
Properly cooking chicken tenderloins to a safe internal temperature kills any dangerous bacteria present. It’s also important to practice good food hygiene when handling raw chicken.
Freezing Chicken Tenderloins
Chicken tenderloins freeze well for long-term storage. Here are some freezing tips:
- Freeze tenderloins in a single layer on a baking sheet before transferring to bags.
- Exclude as much air as possible when sealing bags.
- Add freezer-safe marinades or sauces for flavor.
- Use high-quality freezer bags to prevent freezer burn.
- Label bags with contents and freeze-by date.
- Raw chicken can be frozen 6-9 months at 0°F.
- Thaw frozen chicken overnight in the refrigerator.
Freezing chicken tenderloins allows you to buy larger packages when they are on sale and stock up. Frozen properly, they maintain quality for several months in the freezer.
Conclusion
In conclusion, the number of chicken tenderloins per 4 ounce serving size ranges from 2-5 pieces depending on their individual size and thickness. Smaller, thinner tenderloins will have a higher piece count per serving than larger, thicker ones. On average, 2-3 medium sized tenderloins usually makes up a 4 ounce portion. Chicken tenderloins are versatile, budget-friendly, and packed with protein. Following proper handling and cooking procedures ensures they are a healthy and safe addition to any meal.