Best Chicken Breast Vs Tenderloin | Secret Tips To Make Your Dish Yummy


While the breasts refer to the large pieces of meat attached to both sides of the ribs, the tenderloins are only the small and narrow pieces of meat from the breasts.

Chicken Breast Vs Tenderloin, to prepare any of these chicken products, and to maintain the nutritional value, test, texture, and optimal flavor, it is essential to know the differences and cooking process properly.

Figuratively speaking, you might have prepared or at least tried to make both the chicken breast and tenderloin yourself, but never could really differentiate between them properly if you aren’t a professional and expert butcher or cook.

This article is all about the differences and cooking process of chicken breast and tenderloin. Let’s start with the differences…

Chicken Breast Vs Tenderloin

Chicken Breast Vs Tenderloin: What’s the Difference?

As mentioned earlier, chicken tenderloin comes from the chicken breast, it is actually smaller and narrower parts of the breast with a little fat content and lean meat as well, which also differs in nutritional value, test, flavor, and texture.

Another big difference is that tenderloin is tenderer than the breast. Tenderloin offers more flavor than the chicken breast to some extent. There are also some other differences as well.

Let’s understand it simply:



 Chicken Breast



Large with both sides of the ribs part

Small and narrow with little lean meat and fat content


Both sides of the keel bone, attached to the bone ribs

From the breasts


Low calorie

 High-calorie parts

Texture and taste

Dry to some extent and tastes the same as tenderloin

Tendered and tastes the same as breasts


An easy-peasy and fast cooking experiences with diverse cooking methods

It’s overall a time-consuming process

Nutrition facts

High in protein, minerals, and various vitamins

High in calories, potassium, cholesterol, and vitamin B6


 Where are chicken tenders? Chicken Breast Vs Tenderloin

Chicken tenderloin is a part of breast meat, which contains little lean meat and fat content respectively. It is tender in nature and remains attached in between the breast and the rib bone. You can separate it easier to cook. It contains high calories and offers extra flavor than chicken breasts.   



Where are chicken breasts? Chicken Breast Vs Tenderloin

Simply put, it is the largest piece of meat that you can have from a chicken, which remains attached to both sides of the ribs. They can be cut boneless and cooked in a diverse way. You can cook them fast, they are dry to some extent, and they don’t offer that much flavor as tenderloins do.                  

The healthiest way to make chicken breast and Tenderloin:                                

You can make chicken breast in numerous ways you like. Just be careful with your steps to get the original taste and flavor:

  • Take at least 2-4 hours for marinating the chicken breast properly.
  • Then you can go for any of the options, e.g., grilling, baking, poaching, broiling or roasting, etc.

When it comes to cooking tenderloin most healthily, you don’t have that many options, yet what you can do is:

  • It Is better to tenderize the tenderloin before cooking
  • Marinating the chicken tenderloin properly
  • Steam it to get rid of the unhealthy element
  • Then you can bake, poach or even fry the tenderloin.


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 Chicken Breast Vs Tenderloin: Nutrition Facts Comparison   

We find notable differences when we compare chicken breast and tenderloin based on their nutritional value. Although Chicken tenderloin has a high amount of Calories, Potassium, and Cholesterol, in overall comparison, chicken breast offers more nutritional value than chicken tenderloin.

Nutritional Facts

Chicken Breast(100 grams) 

Chicken Tenderloin (100 grams)


 Daily Value


 Daily Value


























Total Fat





Total Carbs

















Vitamin A



Vitamin C & D

0% & 1%

0% & 1%


How do you remove tenderloin from chicken?          

To do it easily, you just need a piece of paper towel and a fork. Then put the tendon and stick it in between the fork, and hold it using the paper towel to have a good grip. Then pull the tendon up slowly and push the chicken down to take the tenderloin apart from the chicken.

Chicken Breast Vs Tenderloin: Cost Comparison                       

Chicken breasts are less costly and of no bargain exactly for what they are, while chicken tenderloins more costly; even cost twice sometimes in some regions. Besides, it may vary based on the labor cost as well, as it takes almost twice the labor of a chicken breast.

Chicken Breast

Chicken Tenderloin





Kilograms (Kg)


Kilograms (Kg)


lb. (In some regions)


 lb. (In some regions)


lb. (In some regions)


 lb. (In some regions)


Pound (lb.)

$1.72 (Average national price)

Pound (lb.)

$2.72 (Average national price)


Chicken Breast Vs Tenderloin: Risk factor Comparison

Nothing is free from risk factors. Therefore, if you don’t take these chicken products carefully, save the advantages, there are a few risks.  Let’s see the risk factors:

Risk Factor

Chicken Breast

Chicken Tenderloin

Undercooked chicken may carry bacteria such as campylobacter or salmonella.

Raw and frozen breaded chicken tenderloin may cause salmonella food poisoning.

It may cause a high risk of not having non-Hodgkin lymphoma.

In raw and frozen breaded chicken, due to the presence of campylobacter or salmonella, there may be a high risk for heart disease.

High amounts of sodium and preservatives may also cause cancer, certain types of diabetics.

The same as chicken breast.

Chicken breast decreases the chance of having breast cancer by 15%.



Related imageFAQ:(People also like to know)

Are chicken tenderloins tenderer than breast?       

Yes, naturally chicken tenderloins are tenderer than breast being the strips of the breast muscle. Nevertheless, when you overcook it, it might not remain tender like before.

How many chicken tenderloins equals a breast?

Simply put, it is dependent on the size of the tenderloins you make. Usually, two tenderloins equal a breast. However, it might take 3-4 tenderloins of medium size, and even more for small size chicken tenderloins.

Is chicken tenderloin better than breast?  

Both are rich in nutritional value. Therefore, what kind of nutritional value you need will determine which is better for you. However, being a part of the breast, tenderloin is rich.

Can you substitute chicken tenderloins for breasts?

Yes, chicken tenderloin is a very good substitute for breasts. Although tenderloin cost a little more, you can substitute them based on the nutritional value. For example, if you want more calories, potassium, cholesterol, and vitamin B6, you can use tenderloins.

Why are chicken tenders so expensive?

Chicken tenders take re-processing even of a chicken breast, which is tiring, time-consuming, and takes double labor. Therefore, double labor makes it this much expensive.

Is tenderloin chicken healthy?

Yes, they are healthy unless you are eating them as raw and frozen. Raw and frozen breaded chicken contains may contain campylobacter or salmonella, which is unhealthy. High amounts of sodium and preservatives may also cause cancer.

What is the white strip in chicken tenderloins?

White strips or lines in chicken tenderloins are actually the media that carry fat throughout the breast fillet and build the natural structure of the breast. Fat runs along both sides of it.

How many pounds are five chicken breasts?

It depends on the size of the breasts. If we look at the standard or medium size, we find that five chicken breasts would weigh around 1.3-1.7 pounds usually. However, if the size is big, it will weigh around 2.5-3.0 pounds.   

How long to bake chicken tenderloins at 350?

Chicken tenderloins will take around 25 to 30 minutes to bake properly at 350°F (177˚C) temperature.

How long to bake chicken tenderloins at 375?       

Chicken tenderloins will take around 20 to 25 minutes to bake properly at 350°F (190.55˚C) temperature.

How long to cook chicken tenderloins on the stove?

You would need to set the oven at a medium-high temperature and cook chicken tenderloins for 4-5 minutes on each side until it reaches 165-170 degrees Celsius.


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To conclude, although there are a few differences between these chicken products, you can still substitute one by another sometimes, based on your needed nutritional value, to maintain a healthy lifestyle.

However, to ensure the actual nutritional value, test, texture, and optimal flavor, you must cook knowing the differences and proper cooking process. Our all-inclusive and exhaustive article could be your ultimate guide dealing with this process.


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