Meat
raw boneless pork tenderloin.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
120
PROTEIN
21g
CARBS
0g
FAT
3.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories120kcal—
Protein21g42%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat3.5g4%
Saturated fat1.2g6%
Trans fat0g—
Cholesterol65mg22%
Water74g—
MINERALS
Sodium50mg2%
Potassium420mg9%
Calcium6.0mg0%
Iron1.0mg6%
Magnesium25mg6%
Phosphorus240mg19%
Zinc2.0mg18%
Copper0.07mg8%
Manganese0.01mg0%
Selenium28µg51%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.50µg3%
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 oz28.4g
1 lb453.6g
1 piece500g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality protein, essential for muscle repair and growth.
- ✓One of the leanest cuts of pork, making it a lower-fat meat option.
- ✓Rich in B vitamins, particularly thiamin (B1), which is crucial for energy metabolism and nerve function.
- ✓Provides essential minerals like selenium, an antioxidant that protects cells from damage, and phosphorus for bone health.
COOKING TIPS
In the kitchen.
- 1Before cooking, trim off the tough, silvery membrane (silverskin) with a sharp knife for a more tender result.
- 2Pork tenderloin is very lean and cooks quickly. Avoid overcooking to prevent dryness. Cook to an internal temperature of 145°F (63°C), then let it rest for 3-5 minutes before slicing.
- 3This cut is versatile and ideal for quick-cooking methods like roasting, grilling, or pan-searing medallions.
- 4Marinating for at least 30 minutes before cooking can add significant flavor and moisture.
STORAGE
Keep it fresh.
- Refrigerate raw pork tenderloin at or below 40°F (4°C) in its original packaging or a sealed container for up to 3-4 days.
- For longer storage, wrap tightly in plastic wrap and foil or place in a freezer bag and freeze at 0°F (-18°C) for up to 6 months for optimal quality.
- Thaw frozen tenderloin safely in the refrigerator overnight, not on the counter.
FAQ
Frequently asked questions.
Is pork tenderloin healthy?
Yes, pork tenderloin is considered a very healthy cut of meat. It's an excellent source of high-quality protein, essential for muscle repair and growth, and is one of the leanest cuts of pork available. It also provides vital B vitamins, like thiamin, and minerals such as selenium and phosphorus.
How much protein and calories are in pork tenderloin?
Per 100 grams of raw boneless pork tenderloin, there are approximately 120 calories and a significant 21 grams of protein. It contains only about 3.5 grams of fat and 0 grams of carbohydrates, making it a very lean and protein-rich option.
Is pork tenderloin good for weight loss?
Yes, pork tenderloin can be an excellent food for weight loss due to its high protein content and low-fat profile. Protein helps increase satiety, keeping you feeling full longer and potentially reducing overall calorie intake. Its leanness also means fewer calories per serving compared to fattier cuts of meat.
Is pork tenderloin keto-friendly or low-carb?
Absolutely, pork tenderloin is both keto-friendly and low-carb. It contains 0 grams of carbohydrates per 100 grams, making it an ideal protein source for those following ketogenic or other low-carb diets. It provides essential nutrients without adding to your daily carb count.
Is pork tenderloin gluten-free?
Yes, raw boneless pork tenderloin is naturally gluten-free. As an unprocessed meat, it does not contain any gluten-containing grains. However, always check labels if purchasing marinated or pre-seasoned tenderloin, as some additives might contain gluten.
How do you cook pork tenderloin?
Pork tenderloin is versatile and cooks relatively quickly. Popular methods include searing it in a pan and then finishing it in the oven, grilling, or roasting whole. It's best cooked to an internal temperature of 145°F (63°C) followed by a 3-minute rest for optimal juiciness and safety.
What does pork tenderloin taste like?
Pork tenderloin has a mild, delicate flavor that is less intense than other cuts of pork. It's very lean and tender, making it a great canvas for various marinades, rubs, and sauces. Its subtle taste allows it to pair well with a wide range of cuisines and seasonings.
How should I store raw pork tenderloin?
Raw pork tenderloin should be stored in its original packaging or a sealed container in the coldest part of your refrigerator. For longer storage, it can be frozen. Ensure it's wrapped tightly in freezer paper or placed in a freezer-safe bag to prevent freezer burn.
How long does raw pork tenderloin last in the refrigerator?
Raw pork tenderloin typically lasts for 3 to 4 days when stored properly in the refrigerator at 40°F (4°C) or below. If you don't plan to cook it within this timeframe, it's best to freeze it to maintain freshness and prevent spoilage.
Is pork tenderloin halal or kosher?
No, pork tenderloin is neither halal nor kosher. Both Islamic (halal) and Jewish (kosher) dietary laws prohibit the consumption of pork and pork products. Therefore, individuals adhering to these religious dietary guidelines would not consume pork tenderloin.
