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pork tenderloin.

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ALSO KNOWN AS

pork filletpork tenderpork tenderloinraw pork tenderloin

Recipes with pork tenderloin + Add to pantry

SERVING

CALORIES

120

PROTEIN

21g

CARBS

FAT

3.5g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories120kcal—

Protein21g42%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat3.5g4%

Saturated fat1.2g6%

Trans fat0g—

Cholesterol65mg22%

Water73.8g—

MINERALS

Sodium50mg2%

Potassium421mg9%

Calcium6.0mg0%

Iron1.0mg6%

Magnesium25mg6%

Phosphorus240mg19%

Zinc2.4mg22%

Copper0.10mg11%

Manganese0.01mg0%

Selenium30µg55%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0.10µg1%

Vitamin E0.20mg1%

Vitamin K0µg0%

Thiamin (B1)0.90mg75%

Riboflavin (B2)0.30mg23%

Niacin (B3)5.0mg31%

Pantothenic acid (B5)0.70mg14%

Vitamin B60.50mg29%

Folate (B9)4.0µg1%

Vitamin B120.50µg21%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup150g

1 oz28.4g

1 lb453.6g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality, complete protein, essential for muscle growth, repair, and maintenance.
✓One of the leanest cuts of pork, making it a lower-fat protein option compared to other cuts like pork belly or shoulder.
✓Rich in B vitamins, particularly thiamin (B1), niacin (B3), and B6, which are crucial for energy metabolism and nervous system function.
✓Provides essential minerals like selenium, a powerful antioxidant, and phosphorus, which is vital for bone health.

COOKING TIPS

In the kitchen.

1Due to its leanness, pork tenderloin cooks quickly and can dry out easily. Cook to an internal temperature of 145°F (63°C) followed by a 3-minute rest for a juicy, slightly pink center.
2Remove the 'silverskin,' a tough, silvery membrane on the surface, before cooking for a more tender result. Slide a thin, sharp knife just under the membrane and run it along the length of the tenderloin.
3Sear the tenderloin in a hot pan before roasting or grilling to develop a flavorful crust, a process known as the Maillard reaction.

STORAGE

Keep it fresh.

Store fresh pork tenderloin in its original packaging in the coldest part of the refrigerator (below 40°F or 4°C) and use within 3-5 days.
For longer storage, wrap tightly in plastic wrap and then foil or place in a freezer-safe bag, and freeze at 0°F (-18°C) for up to 6 months for best quality.

FAQ

Frequently asked questions.

Is pork tenderloin healthy?

Yes, pork tenderloin is considered a very healthy cut of meat. It's one of the leanest cuts of pork, low in fat and calories, while being an excellent source of high-quality protein. It also provides essential B vitamins and minerals like selenium and phosphorus, crucial for energy and bone health.

What are the nutritional benefits of pork tenderloin?

Pork tenderloin is packed with nutrients. Per 100g, it offers approximately 21g of complete protein, essential for muscle repair and growth. It's also rich in B vitamins (thiamin, niacin, B6) vital for energy metabolism, and minerals like selenium and phosphorus, which support antioxidant defense and bone health.

How much protein and calories are in pork tenderloin?

A 100g serving of cooked pork tenderloin contains approximately 120 calories and an impressive 21g of protein. It's also very low in carbohydrates (0g) and fat (around 3.5g), making it a lean and protein-dense option.

Is pork tenderloin good for weight loss?

Yes, pork tenderloin can be an excellent food for weight loss. Its high protein content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Being low in fat and calories, it fits well into a calorie-controlled diet while providing essential nutrients.

Is pork tenderloin keto-friendly or low-carb?

Absolutely, pork tenderloin is highly keto-friendly and low-carb. It contains 0g of carbohydrates per serving, making it an ideal protein source for ketogenic and other low-carb diets. Its lean profile also helps manage fat intake if desired.

Is pork tenderloin gluten-free?

Yes, plain pork tenderloin is naturally gluten-free. As an unprocessed cut of meat, it does not contain any gluten. However, always check ingredients if using marinades, rubs, or sauces, as these can sometimes contain gluten-containing ingredients.

What is the best way to cook pork tenderloin?

Pork tenderloin is versatile and cooks quickly. Popular methods include roasting, grilling, pan-searing, or sautéing. To prevent drying out, cook it to the proper internal temperature and consider brining or marinating beforehand to enhance moisture and flavor.

What is the safe internal temperature for cooked pork tenderloin?

The USDA recommends cooking pork tenderloin to an internal temperature of 145°F (63°C), followed by a three-minute rest. This ensures food safety while keeping the meat juicy and tender. Use a meat thermometer inserted into the thickest part to verify.

How should I store fresh pork tenderloin?

Fresh pork tenderloin should be stored in its original packaging or tightly wrapped in the coldest part of your refrigerator. Place it on the lowest shelf to prevent any potential drips from contaminating other foods. Ensure your refrigerator temperature is at or below 40°F (4°C).

How long does pork tenderloin last in the refrigerator or freezer?

Fresh pork tenderloin can be stored in the refrigerator for 3-4 days. For longer storage, it freezes exceptionally well. When properly wrapped and stored in a freezer at 0°F (-18°C) or below, it can last for 4-6 months without significant loss of quality.

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