In the world of poultry, chicken breast and tenderloin are two popular cuts that often grace our dinner plates. Both cuts offer unique benefits and distinct flavors, making them a staple in various recipes. To make an informed choice between these two options, it’s essential to understand their differences and how they can influence the final dish.
Chicken breast, known for its lean and protein-packed nature, is a versatile cut cherished by health-conscious individuals. It provides a blank canvas for a multitude of flavors and cooking methods, from grilling to baking. Tenderloin, on the other hand, is a smaller, tender strip of meat found under the breast. This cut is ideal for quick cooking, often used in dishes like stir-fries and skewers.
Comparing chicken breast and tenderloin can seem challenging, given their similar appearance and texture. However, key factors such as nutritional content, cook time, and flavor profile can help guide our preferences when deciding which cut is best suited for a particular recipe or dietary need.
Chicken Breast vs Tenderloin: Differences
Muscle Location
Chicken breast and tenderloin are both parts of the chicken’s white meat selection. The chicken breast is the pectoralis major muscle, which is the larger muscle on the chest of the bird. Chicken tenderloin, on the other hand, is the pectoralis minor muscle, situated directly beneath the breast. It’s a significantly smaller and thinner muscle compared to the breast.
Size and Texture
The size of the chicken breast is generally larger than the tenderloin. Chicken breasts are thick and can be quite substantial, while tenderloins are smaller and thinner. In terms of texture, chicken tenderloins are more tender than chicken breasts. This is primarily because the pectoralis minor muscle experiences less strain during the chicken’s lifetime, making the tenderloin a softer and more delicate cut of meat. Comparatively, the chicken breast can be tougher due to the bird’s constant use of its pectoralis major muscle for movement.
Cut of Meat
Size
Texture
Breast
Larger, Thick
Tougher
Tenderloin
Smaller, Thin
More Tender
Appearance
Visually, chicken breasts and tenderloins can be distinguished by their shape and the presence of a white line called the “tendinous line.” Chicken breasts are generally wider and evenly shaped, whereas tenderloins are long and narrow strips of meat. The white line present in tenderloins, which is a tendinous tissue, sets them apart from the uniform appearance of chicken breasts.
Nutritional Comparison
Calories and Protein
Chicken breast and tenderloin are both excellent sources of lean protein, but their caloric and protein content differ slightly. In a 100 grams serving:
Chicken breast: 165 calories and 31 grams of protein
Chicken tenderloin: 144 calories and 26 grams of protein
While both cuts are relatively low in calories, tenderloins have fewer calories than breasts. They also contain slightly lower protein content.
Vitamins and Minerals
Both chicken breast and tenderloin provide essential vitamins and minerals. Some notable nutrients include:
Nutrient
Chicken Breast
Chicken Tenderloin
Vitamin B6
0.5 mg
0.4 mg
Cobalamin
0.3 µg
0.2 µg
Vitamin D
15 IU
10 IU
Iron
0.7 mg
0.5 mg
Magnesium
29 mg
26 mg
Potassium
340 mg
310 mg
Zinc
1.0 mg
0.8 mg
Calcium
11 mg
9 mg
Chicken breast has a slightly higher content of most vitamins and minerals, making it a nutritionally denser option.
Sodium Content
Sodium is an essential nutrient, but excessive consumption can lead to health issues. Comparing the sodium content in a 100 grams serving of chicken breast and tenderloin:
Chicken breast: 74 mg of sodium
Chicken tenderloin: 109 mg of sodium
Tenderloins have more sodium than breasts. Due to their higher sodium content, those watching their salt intake may prefer chicken breast over tenderloin.
In summary, both chicken breast and tenderloin offer a variety of nutritional benefits. When comparing the two, chicken breast tends to contain slightly higher amounts of protein, vitamins, and minerals, while tenderloin has fewer calories and a higher sodium content.
Cooking Methods
Baking and Steaming
Baking and steaming are two popular methods for preparing chicken breast and tenderloin. Baking is a dry heat method, often utilizing a pre-heated oven and a baking dish. To keep chicken moist and flavorful during baking, it’s a good idea to coat it with olive oil or other seasonings before placing it in the oven. Steaming, on the other hand, uses moist heat to cook chicken, usually in a steamer basket or insert placed over boiling water. Steamed chicken retains its natural juices and can result in a lower sodium content compared to other methods.
Baking: Coat chicken with olive oil or seasoning, place in oven preheated to 350°F (175°C), and cook for 25-30 minutes.
Steaming: Place chicken pieces in a steamer basket or insert over boiling water, cover, and cook for 20-25 minutes.
Frying and Grilling
Frying and grilling are other popular methods of cooking chicken breast and tenderloin. Frying involves cooking the chicken in hot oil, either on the stovetop or in a deep fryer. Boneless, skinless chicken is often used, and marinating it beforehand can add flavor and tenderness. Grilling, a high-heat method that imparts a smoky, caramelized flavor, is ideal for seasoned and marinated chicken pieces. Both methods require different cooking times and temperatures:
Frying: Heat oil in a pan or deep fryer to 350°F (175°C) and cook boneless chicken pieces for 4-5 minutes per side, until the internal temperature reaches 165°F (75°C).
Grilling: Preheat grill to medium-high heat and cook boneless chicken for 6-8 minutes per side, until the internal temperature reaches 165°F (75°C).
Poaching and Boiling
Poaching and boiling are moist heat methods that are useful for cooking chicken breast and tenderloin. Poaching is a gentle heat method, while boiling uses a more vigorous heat. Both methods involve submerging the chicken pieces in liquid (typically water, broth, or a mix of both) to cook them. This can result in tender, moist chicken that is easy to shred or chop for use in other recipes. Cooking times and techniques differ for each method:
Poaching: Place chicken in a pot and cover with water or broth, then bring to a simmer on medium-low heat; cook for 15-20 minutes, until the internal temperature reaches 165°F (75°C).
Boiling: Place chicken in a pot and cover with water or broth, then bring to a rolling boil on high heat; reduce heat to maintain a gentle boil, and cook for 15-20 minutes, until the internal temperature reaches 165°F (75°C).
Recipes and Preparations
Marinating Techniques
Marinating chicken is an excellent way to add flavor to both chicken breasts and tenderloins. Both cuts benefit from marinating due to their low-fat content, which can make them prone to drying out during cooking. A well-rounded marinade usually includes an acidic component, such as lemon juice or vinegar, to help tenderize the meat, as well as a combination of herbs and spices for added depth and complexity.
Here are some marinating ideas for both chicken breasts and tenderloins:
Citrusy marinade: Lemon juice, olive oil, minced garlic, and fresh herbs such as rosemary or parsley, perfect for a light and refreshing flavor.
Asian-inspired marinade: Soy sauce, sesame oil, grated ginger, honey, and lime juice, ideal for bringing out a sweet and zesty taste.
Seasoning Ideas
Seasoning chicken tenderloins and breasts is an essential step to add more flavor to these versatile cuts. The sky’s the limit when it comes to creative seasoning ideas, so feel free to experiment with your favorite herbs and spices. Here are a few suggestions:
Simple seasoning: Salt, black pepper, and garlic powder, great for enhancing the natural flavor of the chicken.
Southwest seasoning: A blend of chili powder, cumin, paprika, onion powder, and garlic powder, giving your chicken a bold, spicy taste.
Cooking Ideas for Athletes
As athletes often require high-quality protein sources in their diet, chicken breast and tenderloin are popular selections due to their health benefits and low-fat content. It’s best to use cooking methods that preserve the tenderness of the meat while still providing flavorful results. Here are some cooking ideas:
Grilled chicken: Both chicken breasts and tenderloins can be grilled, creating a delicious sear while maintaining the juiciness of the meat. This method is excellent for preparing a protein-rich meal with minimal added fats.
Baked chicken: Baking chicken in the oven is a simple, healthy method for cooking low-fat white meat dishes. Cook your marinated or seasoned chicken in a covered dish at 350°F (175°C) for approximately 25-30 minutes, or until the internal temperature reaches 165°F (74°C).
Stir-fried chicken: Stir-frying allows for quick cooking, retaining tenderness and moisture. Simply heat a small amount of oil in a pan, add bite-sized pieces of chicken, and cook until done, then toss in your favorite vegetables for a complete meal.
Cost and Availability
Price Comparisons
When comparing the cost of chicken breast and tenderloin, there are some differences to consider:
Chicken breast is generally less expensive than tenderloin in most grocery stores and markets.
Buying chicken breasts in bulk can further reduce the cost per pound.
Tenderloins, although smaller, are typically more expensive due to higher demand in the market and being a premium cut.
A general price comparison (prices may vary according to locations):
Cut
Average Price per Pound
Chicken Breast
$2.50-3.50
Tenderloin
$4.00-5.00
Versatility in Dishes
Both chicken breast and tenderloin can be used in a variety of dishes which appropriately highlights their versatility.
Chicken Breast
Commonly used in stews, casseroles, and roasts.
Sliced or diced for salads, stir-fries, and sandwiches.
Can be breaded and turned into dishes like chicken fillets, chicken fingers, or nuggets.
Tenderloin
Often used in dishes where tenderness is preferred, like chicken strips or gourmet salads.
Can be breaded or battered to make premium-quality chicken nuggets or delicate breaded strips.
Works well in stir-fries and Asian-inspired dishes where its tenderness matches with the sauces and cooking techniques.
Both chicken breast and tenderloin have their unique benefits, but only the cost and availability of these cuts should be the primary considerations when deciding which one to use based on your budget and desired dish.
Conclusion
In comparing chicken breast and tenderloin, it’s important to consider the differences in nutritional content, cooking methods, and personal preferences.
Chicken breast is a lean, high-protein cut of meat, boasting low-fat content and high amounts of protein. Tenderloins, while also providing healthy amounts of protein, tend to be more tender and quicker to cook due to their smaller size. Here’s a quick comparison of their nutritional value:
Nutrient
Chicken Breast
Chicken Tenderloin
Calories
165
150
Protein (g)
31
26
Fat (g)
3.6
3.5
When it comes to cooking methods, both cuts can be prepared in a variety of ways, such as:
Grilling
Baking
Pan-frying
Poaching
However, due to their tenderness, tenderloins may benefit from shorter cooking times and more delicate preparation methods. Additionally, chicken breast can be more versatile in terms of serving size and presentation, as it can be sliced, stuffed, or pounded thin.
Ultimately, the choice between chicken breast and tenderloin should be based on individual preferences and dietary needs. Some people may prefer the tenderness and ease of preparation associated with tenderloins, while others may opt for the lower calories and larger serving sizes provided by chicken breasts. Both cuts offer numerous culinary possibilities, making them valuable components of a balanced diet.
Cassie brings decades of experience to the Kitchen Community. She is a noted chef and avid gardener. Her new book "Healthy Eating Through the Garden" will be released shortly. When not writing or speaking about food and gardens Cassie can be found puttering around farmer's markets and greenhouses looking for the next great idea.
