Chicken Tenderloin vs Tilapia
Side-by-side macro comparison. Chicken Tenderloin vs Tilapia per their standard serving sizes.
Chicken Tenderloin
per 100g cooked
Macro Comparison Table
| Macro | Chicken Tenderloin | Tilapia | Difference |
|---|---|---|---|
| Calories | 153 cal | 128 cal | +20% Chicken |
| Protein | 30g | 26g | +15% Chicken |
| Carbs | 0g | 0g | 0% Chicken |
| Fat | 3g | 2.7g | +11% 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. Tilapia delivers 128 calories with 26g protein, 0g carbs, and 2.7g fat. The most meaningful difference: they're within 25 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Tilapia gives you 25 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), Tilapia 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 Tilapia are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Chicken Tenderloin or Tilapia?
Chicken Tenderloin has more protein: 30g vs 26g per serving. That's a difference of 4g.
Which has fewer calories, Chicken Tenderloin or Tilapia?
Tilapia has 128 calories per serving vs 153 calories in Chicken Tenderloin — a difference of 25 calories.
Is Chicken Tenderloin or Tilapia better for keto?
Tilapia is the better keto choice at 0g carbs per serving vs 0g carbs in Chicken Tenderloin.
Is Chicken Tenderloin or Tilapia better for weight loss?
For weight loss, Tilapia gives you more calorie flexibility (25 cal less per serving). For preserving muscle during a deficit, Tilapia delivers more protein per calorie. Most people on cuts benefit from Tilapia.
Which Is Better for Your Goal?
🔥 Weight Loss
Tilapia
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 Tilapia stack up:
Full Chicken Tenderloin guide • Full Tilapia guide • All comparisons