Chicken tenderloins, also known as chicken tenders or chicken strips, are a popular chicken product that can be prepared in a variety of ways. But when purchasing or preparing chicken tenderloins, it’s helpful to know how big they are by weight. So how many ounces is a typical chicken tenderloin?
Quick Answer
On average, one raw chicken tenderloin weighs between 1-2 ounces. The exact weight can vary slightly depending on the size and thickness of the tenderloin.
Calculating Chicken Tenderloin Ounces
To determine more precisely how many ounces a particular chicken tenderloin is, you can follow these steps:
- Purchase chicken tenderloins from your local grocery store or butcher.
- Select one average sized tenderloin.
- Weigh the raw chicken tenderloin on a kitchen scale.
- The scale display will show the weight in ounces.
For example, if the scale shows the tenderloin weighs 1.6 oz, then that particular tenderloin is 1.6 ounces.
Typical Sizing
While the exact ounce weight may vary, here are some general guidelines for sizing of raw chicken tenderloins:
- Small tenderloins: 1-1.5 oz
- Average tenderloins: 1.5-2 oz
- Large tenderloins: 2-2.5 oz
- Extra large tenderloins: 2.5-3 oz
So if you see a package labeled “large” chicken tenderloins, you can expect each one to be around 2-2.5 ounces on average.
Number of Tenderloins Per Pound
Given that chicken tenderloins weigh 1-2 ounces each, if you were purchasing them in bulk, you can expect:
- 16-20 small tenderloins per pound
- 12-16 average tenderloins per pound
- 10-12 large tenderloins per pound
- 8-10 extra large tenderloins per pound
As a general rule of thumb, expect approximately 12-15 average sized chicken tenderloins per pound.
Cooking Loss
Keep in mind that the ounce weight referred to above is for raw chicken tenderloins. During cooking, some moisture is lost, resulting in the cooked tenderloin weighing slightly less.
The cooking loss depends on the method of cooking. For example:
- Grilled tenderloins may lose around 10%
- Baked tenderloins may lose 15-20%
- Fried tenderloins may lose 5-10%
So a 2 oz raw tenderloin may end up around 1.8 oz after grilling or 1.6 oz after baking.
Nutrition Facts Per Ounce
The calories and nutrition information per ounce in chicken tenderloins are:
| Nutrient | Per Ounce |
|---|---|
| Calories | 36 |
| Fat | 1g |
| Protein | 7g |
| Carbs | 0g |
This nutritional data is based on raw chicken tenderloins. Note that cooking may alter the nutrition profile slightly.
Cost Per Ounce
Based on typical grocery store pricing in the U.S., you can expect to pay:
- Around $0.33 – $0.60 per ounce for conventional chicken tenderloins
- $0.60 – $1.00 per ounce for organic chicken tenderloins
However, pricing can vary depending on the retailer, whether purchases are in bulk, and any discounts or sales being offered.
Uses for Chicken Tenderloins
Knowing the sizing and ounces per tenderloin can help guide recipe quantities. Here are some of the most popular uses for chicken tenderloins:
- Chicken fingers or strips – Dredge in flour, egg wash, and breadcrumbs, then fry or bake until crispy.
- Chicken sandwiches – Grill or pan fry, then serve on buns or bread.
- Salads – Bake or grill tenderloins, let cool, and serve sliced or chopped over fresh salad greens.
- Stir fries – Slice raw tenderloins and stir fry in a skillet with vegetables and sauce.
- Fajitas or tacos – Season and grill or pan cook. Serve sliced in warm tortillas or taco shells.
- Skewers – Thread raw tenderloins onto skewers alternated with vegetables or fruit. Grill or broil.
- Casseroles – Mix chopped cooked chicken with vegetables, broth, noodles or rice in a casserole dish. Bake until hot and bubbling.
Adjust recipe ingredients according to number of tenderloins used, based on the expected ounce weight per piece.
Whole Chicken Tenderloin Anatomy
Chicken tenderloins are a specific cut of meat from the chicken breast. Each chicken has two tenderloins, which are narrow, tapered strips of meat.
The tenderloins run alongside the breastbone, attached to the underside of each breast half. They are connected by a thin membrane to the main breast meat.
When removed from the chicken, the entire tenderloin is an elongated, conical shape with one thicker end and one very thin end. They are sometimes described as “finger-shaped” or “tail-shaped”.
Once removed from the chicken, tenderloins may then be cut crosswise into smaller pieces to produce the chicken strips, fingers, or nuggets commonly used in recipes.
Location in Chicken Breast
This diagram shows where chicken tenderloins are located relative to the main breast:
Each breast half contains one long, thin tenderloin peeking out just below the main breast meat.
Buying Chicken Tenderloins
When purchasing chicken tenderloins, either in bulk packages or pre-portioned, look for the following:
- Uniform sizing if buying pre-cut tenderloins
- Meat that is white or pale pink with no graying or dark spots
- Packaging date is recent and within freshness guidelines
- Frozen tenderloins should show no signs of freezer burn
- Raw packages feel cold; cooked packages feel hot to the touch
Organic, free-range, or hormone/antibiotic free chicken may have a slightly different texture and flavor profile. Choose the option that best fits your recipe needs and budget.
Storing Chicken Tenderloins
Proper storage preserves freshness and quality. Observe these storage tips for chicken tenderloins:
- Raw chicken can be refrigerated 1-2 days.
- Cooked chicken keeps 3-4 days refrigerated.
- Freeze raw chicken up to 9 months; cooked up to 3-4 months.
- Wrap tightly or sealpackages to prevent freezer burn.
- Defrost frozen chicken in the refrigerator, not at room temperature.
Discard any chicken with an off smell or slimy texture.
Preparing Chicken Tenderloins
Chicken tenderloins can be cooked from either a raw or previously frozen state. Here are some preparation tips:
- Rinse under cold water and pat dry with paper towels.
- Trim off any excess fat, sinew, or membranes.
- Cut larger tenderloins into smaller portions if desired.
- Season raw chicken as recipe directs before cooking.
- Bread or coat raw chicken before frying.
- Defrost frozen chicken overnight in the refrigerator if using in recipes.
Always cook chicken to an internal temperature of 165°F as measured by a meat thermometer to ensure it is fully cooked for food safety.
FAQs
Are chicken tenderloins white or dark meat?
Chicken tenderloins are white meat. They come from the breast section of the chicken.
Can you substitute chicken breasts for tenderloins?
You can substitute boneless, skinless chicken breasts for tenderloins in most recipes. The cooking time may need to be increased slightly for the thicker breast meat. Expect some differences in texture and flavor.
Are tenderloins healthier than chicken wings?
Chicken tenderloins are typically leaner and lower in fat and calories than chicken wings. Tenderloins have around 1g fat per ounce compared to 7-9g fat per wing.
Should you pound chicken tenderloins?
It’s generally not necessary to pound chicken tenderloins. They are thin enough already. Pounding could damage the texture. If cooking thicker tenderloins, just slice in half horizontally first.
Can you freeze cooked chicken tenderloins?
Cooked chicken tenderloins can be frozen, either in individual portions or whole tenderloins. Let cool completely before freezing in airtight containers. They will keep 3-4 months in the freezer.
Conclusion
Chicken tenderloins are versatile, lean white meat chicken cuts that weigh an average of 1-2 ounces each. Allowing about 12-15 tenderloins per pound, they can easily be incorporated into a variety of delicious recipes. Proper storage and cooking are important. An average tenderloin contains 36 calories and 7g protein per ounce, making them an excellent source of lean protein.
