Chicken Breast vs Chicken Tenderloin
Side-by-side macro comparison. Chicken Breast vs Chicken Tenderloin per their standard serving sizes.
Chicken Tenderloin
per 100g cooked
Macro Comparison Table
| Macro | Chicken Breast | Chicken Tenderloin | Difference |
|---|---|---|---|
| Calories | 165 cal | 153 cal | +8% Chicken |
| Protein | 31g | 30g | +3% Chicken |
| Carbs | 0g | 0g | 0% Chicken |
| Fat | 3.6g | 3g | +20% Chicken |
Differences shown relative to Chicken Breast. Positive = Chicken Breast has more.
Quick Take
Chicken Breast delivers 165 calories per serving with 31g protein, 0g carbs, and 3.6g fat. Chicken Tenderloin delivers 153 calories with 30g protein, 0g carbs, and 3g fat. The most meaningful difference: they're within 12 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Chicken Tenderloin gives you 12 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Chicken Tenderloin delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Chicken Breast brings 165 calories — useful when you're chasing a surplus and struggling to eat enough. Chicken Breast delivers 31g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Chicken Breast and Chicken Tenderloin are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Chicken Breast or Chicken Tenderloin?
Chicken Breast has more protein: 31g vs 30g per serving. That's a difference of 1g.
Which has fewer calories, Chicken Breast or Chicken Tenderloin?
Chicken Tenderloin has 153 calories per serving vs 165 calories in Chicken Breast — a difference of 12 calories.
Is Chicken Breast or Chicken Tenderloin better for keto?
Chicken Tenderloin is the better keto choice at 0g carbs per serving vs 0g carbs in Chicken Breast.
Is Chicken Breast or Chicken Tenderloin better for weight loss?
For weight loss, Chicken Tenderloin gives you more calorie flexibility (12 cal less per serving). For preserving muscle during a deficit, Chicken Tenderloin delivers more protein per calorie. Most people on cuts benefit from Chicken Tenderloin.
Which Is Better for Your Goal?
🔥 Weight Loss
Chicken Tenderloin
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Chicken Breast
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
tie
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Chicken Breast and Chicken Tenderloin stack up:
Full Chicken Breast guide • Full Chicken Tenderloin guide • All comparisons