Chicken Thigh vs. Chicken Tenderloin: Which is Healthier, Tastier, and Easier to Cook?

As a food enthusiast, I often find myself debating which chicken cut to use in my recipes. Two of the most popular cuts are chicken thigh and chicken tenderloin. They both have their unique characteristics and uses in different dishes. So, which one is better?

In this article, I will explore the differences between chicken thigh and chicken tenderloin, including nutritional value, flavor, and preparation.

Criteria	Chicken Thigh	Chicken Tenderloin
Calories	209 (with skin), 119 (without skin)	31
Fat	14g (with skin), 3.5g (without skin)	0.9g
Protein	26g	5g
Iron	2.2mg	0.3mg
Flavor	Rich, meaty	Mild, delicate
Preparation	Versatile, great for slow-cooking	Quick-cooking, delicate

Nutritional Value

When it comes to nutritional value, chicken thigh and chicken tenderloin have some differences. Chicken thigh is a darker and more flavorful cut of meat that contains more calories, fat, and iron than chicken tenderloin.

However, chicken tenderloin is a leaner cut of meat that contains more protein than the chicken thigh.

It is important to note that the nutritional value of chicken thighs and chicken tenderloin can vary depending on how they are prepared.

For example, if you remove the skin from the chicken thigh, it will be lower in calories and fat. If you marinate the chicken tenderloin in a high-fat sauce, it will be higher in fat.

Calories

Chicken thigh contains more calories than chicken tenderloin, mainly due to its higher fat content. One chicken thigh with skin contains about 209 calories, while one chicken tenderloin has only 31 calories.

However, removing the skin from the chicken thigh contains only about 119 calories, which is still higher than the chicken tenderloin.

Fat

Chicken thigh is known for their high-fat content, especially if you leave the skin on. One chicken thigh with skin contains about 14 grams of fat, while one chicken tenderloin has only about 0.9 grams.

However, removing the skin from the chicken thigh contains only about 3.5 grams of fat, which is still higher than the chicken tenderloin.

Protein

Both chicken thigh and chicken tenderloin are good sources of protein. One chicken thigh contains about 26 grams of protein, while one chicken tenderloin has about 5 grams.

However, you can easily adjust the serving size of chicken tenderloin to match the protein content of a chicken thigh.

Iron

Chicken thigh is a better source of iron than chicken tenderloin. One chicken thigh contains about 2.2 milligrams of iron, while one chicken tenderloin has only about 0.3 milligrams of iron.

Iron is an important nutrient that helps transport oxygen throughout the body and supports the immune system.

Flavor

The flavor is another important factor when choosing between the chicken thigh and chicken tenderloin. Chicken thigh is a flavorful cut of meat that is juicy and tender. It has a rich, meaty flavor that is perfect for grilling or frying.

Chicken thigh is great for slow-cooking dishes like stews and casseroles, as it holds its shape and texture well.

On the other hand, chicken tenderloin is a mild and delicate cut of meat with a subtle flavor. It is perfect for dishes that require a lighter flavor profile, such as salads, stir-fries, and sandwiches. Chicken tenderloin is also a great choice if you want to add protein to a dish without overpowering the other flavors.

Preparation

Preparation is another important factor to consider when choosing between the chicken thigh and chicken tenderloin. Chicken thigh is a versatile cut of meat that can be prepared in many ways. It is perfect for grilling, roasting, or frying.

However, you should be careful not to overcook it, as it can become dry and tough. If you are using bone-in chicken thighs, you can also try braising or slow-cooking them for a more tender result.

Chicken tenderloin is a quick-cooking cut of meat that is ideal for weeknight dinners. It can be grilled, sautéed, or baked in the oven. However, as it is a delicate cut of meat, you should be careful not to overcook it, as it can become dry and tough.

Conclusion

In conclusion, chicken thigh and chicken tenderloin have unique characteristics and uses in different dishes. The chicken thigh is a great choice if you are looking for a flavorful cut of meat for slow-cooking dishes or grilling.

However, if you want a mild and delicate cut of meat for quick-cooking dishes or salads, chicken tenderloin is the way to go. Ultimately, the choice between the chicken thigh and chicken tenderloin depends on your personal preference and the dish you are making.

So, which one do I prefer? I love both chicken thigh and chicken tenderloin, depending on the dish. I prefer chicken thigh for slow-cooking dishes like stews and casseroles, while I prefer chicken tenderloin for quick weeknight dinners.

References:

• https://www.healthline.com/nutrition/chicken-thigh-vs-breast#nutrition
• https://www.eatthismuch.com/food/nutrition/chicken-tenderloin,9479/
• https://www.thekitchn.com/chicken-breast-vs-thigh-which-is-better-242483
• https://www.marthastewart.com/1125641/chicken-thigh-vs-chicken-breast-which-one-better
• https://www.bonappetit.com/story/chicken-thigh-vs-chicken-breast-difference