Chicken Tenderloin vs Crab
Side-by-side macro comparison. Chicken Tenderloin vs Crab per their standard serving sizes.
Chicken Tenderloin
per 100g cooked
Macro Comparison Table
| Macro | Chicken Tenderloin | Crab | Difference |
|---|---|---|---|
| Calories | 153 cal | 87 cal | +76% Chicken |
| Protein | 30g | 18g | +67% Chicken |
| Carbs | 0g | 0g | 0% Chicken |
| Fat | 3g | 1.1g | +173% Chicken |
Differences shown relative to Chicken Tenderloin. Positive = Chicken Tenderloin has more.
Quick Take
Chicken Tenderloin delivers 153 calories per serving with 30g protein, 0g carbs, and 3g fat. Crab delivers 87 calories with 18g protein, 0g carbs, and 1.1g fat. The most meaningful difference: Crab saves 66 calories per serving — meaningful over a week of meals. For protein density per calorie, Crab wins at 83% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Crab gives you 66 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), Crab 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 Chicken Tenderloin and Crab are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Chicken Tenderloin or Crab?
Chicken Tenderloin has more protein: 30g vs 18g per serving. That's a difference of 12g.
Which has fewer calories, Chicken Tenderloin or Crab?
Crab has 87 calories per serving vs 153 calories in Chicken Tenderloin — a difference of 66 calories.
Is Chicken Tenderloin or Crab better for keto?
Crab is the better keto choice at 0g carbs per serving vs 0g carbs in Chicken Tenderloin.
Is Chicken Tenderloin or Crab better for weight loss?
For weight loss, Crab gives you more calorie flexibility (66 cal less per serving). For preserving muscle during a deficit, Crab delivers more protein per calorie. Most people on cuts benefit from Crab.
Which Is Better for Your Goal?
🔥 Weight Loss
Crab
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 Chicken Tenderloin and Crab stack up:
Full Chicken Tenderloin guide • Full Crab guide • All comparisons