I love fried chicken, so trust me when I say these Fried Chicken Tenders will change your life!! They’re extra juicy and extra crispy, and the batter is perfectly seasoned so it goes with any sauce. These Fried Chicken Tenders are great on their own, but they’re even better with some of my homemade sauces, like my Raising Cane’s Sauce, Easy Ranch Dressing, or BBQ Sauce. They’re perfect for everyone.
Are Chicken Tenderloins Healthier Than Chicken Breast? An In-Depth Comparison
Chicken is one of the most popular and useful proteins, but it can be hard to decide between cuts like breast and tenderloin. Many people care a lot about their health, so it’s important to know how these two choices compare. We’ll compare chicken tenderloins and chicken breasts in this article to find out which one is really healthier.
What are Chicken Tenderloins?
Chicken tenderloins are long, thin strips of meat attached to the underside of the chicken breast. Sometimes labeled as “chicken tenders” in grocery stores, they have a mild flavor and ultra-tender texture when cooked properly.
Because they are more delicate, tenderloins cook faster than chicken breasts. They work best for quick cooking methods like frying, grilling, baking, or searing in a pan. Because they are soft, they are also great for kids or people who are picky eaters.
What is Chicken Breast?
Chicken breast refers to the pectoral muscle of the chicken which yields large, boneless, skinless cuts of meat. Known for its mild taste and lean protein content, it’s one of the most widely consumed chicken parts.
Chicken breasts taste great in many foods, like pasta, salads, sandwiches, and more. They hold up to longer cooking times better than tenderloins. If you cook breast meat too long, it can dry out, but if you season it and cook it right, it stays juicy.
Nutrition Profile
When comparing nutrition, boneless, skinless chicken tenderloins and breasts are remarkably similar:
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Both are excellent sources of protein and low in fat. Chicken breast contains slightly more protein.
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Tenderloins are a bit lower in calories at around 120 per 4 oz. serving versus 140-170 for breast.
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Nutrient levels of B vitamins, selenium, phosphorus are comparable.
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Breast meat provides more niacin, vitamin B6 and zinc.
So in terms of macronutrients, tenderloins and breasts have only minor differences. Preparation method and added ingredients impact their health profile more significantly.
Health Benefits of Chicken Tenderloins
What specific benefits do tenderloins offer for health? Here are some of the advantages:
Lower Calorie Density
With fewer calories per serving, tenderloins can be ideal for weight management or calorie-controlled diets. Their leanness promotes satiety.
Heart Health
Skinless tenderloins are very low in saturated fat and contain no trans fat, making them a heart-healthy choice.
Gluten-Free
Chicken tenderloins are naturally gluten-free, providing a great protein option for those with gluten intolerance or celiac disease.
Diabetes Friendly
Chicken tenderloins have a low glycemic index, meaning they help control blood sugar. This makes them a smart pick for diabetics.
Health Benefits of Chicken Breast
Chicken breast is arguably the poster child for healthy eating, with benefits such as:
High in Protein
Chicken breasts are loaded with protein for building muscle, curbing hunger and promoting weight loss.
Rich in Nutrients
In addition to protein, chicken breast provides niacin, selenium, vitamin B6 and more for optimal health.
Versatile
The mild flavor and texture makes chicken breast work in endless recipes from sandwiches to stir fries.
Satisfying
Chicken breast is high in protein and low in fat, keeping you energized and satisfied throughout the day.
Lower Mercury
Chicken has less mercury than many fish and seafood. Moderation is still key.
Cooking Methods for Healthy Chicken
To make the most of chicken’s nutritional benefits, opt for healthy preparations:
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Roast, grill, bake or poach instead of frying.
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Use olive oil and fresh herbs rather than butter for seasoning.
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Pair with vegetables, whole grains and other fiber-rich sides.
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Avoid excess sodium from seasonings, broths and sauces.
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Don’t overcook. Chicken dries out quickly if cooked too long.
So Is Chicken Tenderloin or Breast Healthier?
When it comes to chicken tenderloins vs. breast, no clear “winner” emerges nutritionally. Both offer tremendous health perks.
Chicken tenderloins are slightly lower in calories and easy to incorporate into a healthy diet or meal plan. Their tenderness and quick cooking time adds versatility.
Chicken breast remains the lean protein superstar. With more protein per serving, it satisfies hunger and supplies nutrients vital for wellbeing. It works across the widest range of dishes.
Rather than pitting them against each other, be sure to include both in your cooking rotation. Let taste preferences, recipe requirements and dietary needs guide you. With sensible preparations, both chicken tenderloins and chicken breast promote good health.
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Watch the Chicken Tenders Recipe Video Below!
Do you love fried chicken? Me too! My Fried Chicken recipe is one of my most popular on the website – and for good reason! Japanese Fried Chicken Karaage is one of my weaknesses; so is Taiwanese Popcorn Chicken and Mochiko Chicken! But I think Korean Fried Chicken is my favorite – what’s yours? Let me know in the comments!.
Dredge the Chicken
Bring the seasoned chicken tenders to the dredging station.
Dredge the seasoned chicken tenders into the first bowl with the wet batter, and let any excess drip off.
Immediately add the chicken tenders into the second bowl with the seasoning flour. Use your hands to pack the dredge into the chicken. See that texture below? That’s because we created those initial craggily bits into the dry mix beforehand! That is the secret to crispy, crunchy fried chicken tenders!.
Shake off any excess loose breading and place on the lined baking tray or sheet. They will stick to the chicken better if you let them rest while you heat the oil.
I highly recommend using two tools for the best frying experience:
- an infrared thermometer makes it easy to check the oil’s temperature while it’s heating up or frying.
- a heavy-bottomed pot that keeps heat well, like a Dutch oven
For the first fry:
- The first fry that comes out of the oil after the chicken should be 315°F to 325°F.
- If the oil temperature drops below 300°F during the first fry, take the chicken tenders out and raise the temperature until it reaches at least 300°F.
- I think you should fry the tenders in small groups, like for 1 5 lbs of chicken tenders, I fried in two batches.
For the second fry:
- Before you fry the second batch, heat the oil to 375°F.
- If your pot is big enough, you can fry all the tenders at once.
- Do not overcrowd your pot and risk oil bubbling over!!
Make sure to check the internal temperature of the chicken – it should reach 165°F to be safe to consume.
3 Reasons to use chicken thighs vs. breasts
FAQ
Which part of chicken is healthiest?
Most people think that the skinless, boneless chicken breast is the healthiest part of the chicken because it is lean and high in protein.
How many tenderloins equal one chicken breast?
Chicken tenders or chicken tenderloins are the little strips of meat that are tenuously attached to the underside of each breast (and thus sometimes called “hanging tenders”), so every chicken has two tenders.
Why are chicken tenderloins so low in calories?
Tenderloins are usually less calories because they are less fat.
What is chicken tenderloin best for?
You can make chicken fingers with tenderloins, but they’re also great for a stir fry, tacos, or chicken salad. Apr 5, 2024.