Know what’s on your plate
Pork tenderloin
Calories & nutrition facts
fresh, separable lean only, raw
Nutrition facts
Per 100 g% DV- Calories 109 kcal —
- Protein 21 g 42%
- Carbohydrate 0 g 0%
- Fat 2.2 g 3%
- Saturated fat 0.7 g 3%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 53 mg 2%
- Cholesterol 65 mg 22%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0.2 µg 1%
- Vitamin E 0.22 mg 1%
- Vitamin K 0 µg 0%
- Thiamin (B1) 1 mg 83%
- Riboflavin (B2) 0.34 mg 26%
- Niacin (B3) 6.7 mg 42%
- Pantothenic acid (B5) 0.85 mg 17%
- Vitamin B6 0.78 mg 46%
- Folate (B9) 0 µg 0%
- Vitamin B12 0.51 µg 21%
- Choline 80.8 mg 15%
Minerals
- Calcium 5 mg 0%
- Iron 0.98 mg 5%
- Magnesium 27 mg 6%
- Phosphorus 247 mg 20%
- Potassium 399 mg 8%
- Zinc 1.9 mg 17%
- Copper 0.09 mg 10%
- Manganese 0.02 mg 1%
- Selenium 30.8 µg 56%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 109 | 21 g | 0 g | 2.2 g |
| 1 × oz | 113 g | 123 | 24 g | 0 g | 2.5 g |
| 1 × lb | 453.6 g | 494 | 95 g | 0 g | 9.8 g |
| 1 × roast | 505 g | 550 | 106 g | 0 g | 11 g |
| 2 × oz | 226 g | 246 | 47 g | 0 g | 4.9 g |
| ½ × oz | 56.5 g | 62 | 12 g | 0 g | 1.2 g |
| 3 × oz | 339 g | 370 | 71 g | 0 g | 7.4 g |
| 4 × oz | 452 g | 493 | 95 g | 0 g | 9.8 g |
Similar foods
- Pork tenderloin leanfresh, enhanced, loin, separable lean only, raw106 kcal / 100 g
- Pork tenderloin roastcooked198 kcal / 100 g
- Pork filletraw128 kcal / 100 g
- Pork sirloinraw, with separable fat
- Whole pork loinfresh, separable lean only, raw143 kcal / 100 g
- Beef tenderloinnew zealand, imported, separable lean only, raw140 kcal / 100 g
- Tenderloin steaklean, raw143 kcal / 100 g
- Beef tenderloin filletlean only127 kcal / 100 g
- Lamb tenderloinaustralian, imported, fresh, boneless, separable lean only, trimmed to 1/8" fat, raw136 kcal / 100 g
- Center loin pork chopfresh, boneless, separable lean only, raw123 kcal / 100 g
Questions about Pork tenderloin
How do you cook pork tenderloin without drying it out?
Pat it dry, brown it in a hot pan for 2–3 minutes on each side, then roast at 200°C until the centre reaches 63°C. Rest it for at least 3 minutes before slicing across the grain.
How long does pork tenderloin take to cook in the oven?
A whole tenderloin usually takes about 20–25 minutes at 200°C, but thickness matters more than weight. Check the thickest part with a meat thermometer and take it out at 63°C, then let it rest for at least 3 minutes.
Should you remove the silver skin from pork tenderloin?
Yes. Slide a small, sharp knife just beneath the tough, silvery membrane and trim it away, keeping the blade angled towards the membrane so you do not cut off much meat.
How should you store raw pork tenderloin?
Keep it wrapped and refrigerated, ideally on the bottom shelf so juices cannot drip onto other food, and cook it within a few days. Freeze it tightly wrapped if you will not use it in time; thaw it in the fridge, not on the worktop.
What goes well with pork tenderloin?
Its mild flavour works well with apple, mustard, sage and thyme. Serve it with roast potatoes and greens, or slice it into a stir-fry with ginger, garlic and vegetables.
Is pork tenderloin the same as pork loin?
No. Tenderloin is a long, narrow muscle from inside the backbone and cooks quickly; pork loin is much broader and needs longer cooking. Pork loin has 141 kcal and 24.8 g protein per 100 g, compared with 109 kcal and 21 g protein in tenderloin.
Is pork tenderloin a lean cut of meat?
Yes; it has 2.2 g fat per 100 g and provides 21 g protein. It is also high in selenium and vitamin B1.
Can you eat pork tenderloin pink?
It can be faintly pink in the centre when cooked safely: use a thermometer and check that the thickest part reaches 63°C, then rest it for at least 3 minutes. Colour alone is not a reliable way to judge doneness.
Source: USDA FoodData Central 168249 · per 100 g · carbohydrate per EU label, fibre excluded
