Calories in Pork Tenderloin: Full Nutrition Breakdown
How many calories are in pork tenderloin? Full nutrition facts for this lean pork cut with serving sizes and FAQ.
Pork tenderloin is one of the leanest cuts of pork available, often compared to skinless chicken breast for its low fat content. A 3.5 oz serving of cooked pork tenderloin contains approximately 143 calories with an impressive 26 grams of protein. It is also an excellent source of thiamin (vitamin B1), niacin, vitamin B6, phosphorus, and selenium.
Calories by serving size:
| Serving | Weight | Calories | Protein | Total Fat | Saturated Fat | Cholesterol |
|---|---|---|---|---|---|---|
| Cooked, roasted (3.5 oz) | 100 g | 143 kcal | 26 g | 3.5 g | 1.2 g | 73 mg |
| Cooked, roasted (4 oz) | 113 g | 162 kcal | 29 g | 4 g | 1.4 g | 82 mg |
| Cooked, roasted (6 oz) | 170 g | 243 kcal | 44 g | 6 g | 2 g | 124 mg |
| 1 whole tenderloin, cooked | ~340 g | 486 kcal | 88 g | 12 g | 4.1 g | 248 mg |
| Raw (3.5 oz) | 100 g | 120 kcal | 21 g | 3.5 g | 1.2 g | 63 mg |
Pork tenderloin stands out among pork cuts for its remarkably low fat content. With only 3.5 grams of total fat per 3.5 oz cooked serving, it qualifies as an extra-lean meat by USDA standards. It also provides about 37% of the daily value for thiamin, a B vitamin essential for energy metabolism.
Frequently Asked Questions (FAQ)
How does pork tenderloin compare to chicken breast?
Pork tenderloin and skinless chicken breast are very similar nutritionally. Pork tenderloin has about 143 calories and 3.5 grams of fat per 3.5 oz cooked, while chicken breast has roughly 165 calories and 3.6 grams of fat for the same serving. Pork tenderloin actually edges out chicken breast in thiamin and selenium content, making both excellent lean protein options.
Is pork tenderloin the leanest cut of pork?
Yes, pork tenderloin is widely considered the leanest cut of pork. With only about 3.5 grams of total fat and 1.2 grams of saturated fat per 3.5 oz cooked serving, it meets the USDA criteria for extra-lean meat. Other relatively lean pork cuts include boneless top loin chops and sirloin roast, but tenderloin has the lowest fat content.
What is the difference between pork loin and pork tenderloin?
Pork loin and pork tenderloin are different cuts from different parts of the pig. The tenderloin is a small, narrow muscle that runs along the backbone and is very lean, while the pork loin is a larger, wider cut from the back that contains more fat and marbling. A whole pork loin can weigh 8-10 pounds, whereas a tenderloin typically weighs only 1-1.5 pounds.
How much protein does pork tenderloin have per serving?
A 3.5 oz (100 g) serving of cooked pork tenderloin provides approximately 26 grams of protein. A larger 6 oz serving delivers about 44 grams, making it one of the most protein-efficient meats available. This high protein-to-calorie ratio makes it particularly popular among athletes and those on high-protein diets.
What are healthy ways to cook pork tenderloin?
Roasting, grilling, and pan-searing are the best methods for pork tenderloin since they require minimal added fat. Roasting at 400F (200C) until the internal temperature reaches 145F (63C) followed by a 3-minute rest produces a juicy, tender result. Marinating the tenderloin beforehand adds flavor without significantly increasing calories.
How does pork tenderloin compare to chicken breast?
Is pork tenderloin the leanest cut of pork?
What is the difference between pork loin and pork tenderloin?
How much protein does pork tenderloin have per serving?
What are healthy ways to cook pork tenderloin?
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