Canned Chicken vs Chicken Tenderloin
Side-by-side macro comparison. Canned Chicken vs Chicken Tenderloin per their standard serving sizes.
Canned Chicken
per 2 oz drained (56g)
Chicken Tenderloin
per 100g cooked
Macro Comparison Table
| Macro | Canned Chicken | Chicken Tenderloin | Difference |
|---|---|---|---|
| Calories | 60 cal | 153 cal | -61% Canned |
| Protein | 14g | 30g | -53% Canned |
| Carbs | 0g | 0g | 0% Canned |
| Fat | 1g | 3g | -67% Canned |
Differences shown relative to Canned Chicken. Positive = Canned Chicken has more.
Quick Take
Canned Chicken delivers 60 calories per serving with 14g protein, 0g carbs, and 1g fat. Chicken Tenderloin delivers 153 calories with 30g protein, 0g carbs, and 3g fat. The most meaningful difference: Canned Chicken saves 93 calories per serving — meaningful over a week of meals. For protein density per calorie, Canned Chicken wins at 93% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Canned Chicken gives you 93 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), Canned Chicken delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Chicken Tenderloin brings 153 calories — useful when you're chasing a surplus and struggling to eat enough. Chicken Tenderloin delivers 30g 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 Canned Chicken and Chicken Tenderloin are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Canned Chicken or Chicken Tenderloin?
Chicken Tenderloin has more protein: 30g vs 14g per serving. That's a difference of 16g.
Which has fewer calories, Canned Chicken or Chicken Tenderloin?
Canned Chicken has 60 calories per serving vs 153 calories in Chicken Tenderloin — a difference of 93 calories.
Is Canned Chicken or Chicken Tenderloin better for keto?
Chicken Tenderloin is the better keto choice at 0g carbs per serving vs 0g carbs in Canned Chicken.
Is Canned Chicken or Chicken Tenderloin better for weight loss?
For weight loss, Canned Chicken gives you more calorie flexibility (93 cal less per serving). For preserving muscle during a deficit, Canned Chicken delivers more protein per calorie. Most people on cuts benefit from Canned Chicken.
Which Is Better for Your Goal?
🔥 Weight Loss
Canned Chicken
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Chicken Tenderloin
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 Canned Chicken and Chicken Tenderloin stack up:
Full Canned Chicken guide • Full Chicken Tenderloin guide • All comparisons