Calorie Chart / Meat & Eggs / Pork tenderloin
How Many Calories Are in Pork tenderloin?
Calculation of the nutritional value & Recommended Dietary Intake of pork tenderloin
For g and a calorie requirement of kcal
| Calories 170 kcal | Proteins 32 g | Lipids 4.8 g | Carbohydrates 0 g |
| 9% | 43% | 7% | 0% |
Health benefits of pork tenderloin
Pork tenderloin - 100g
Calories 113 kcal
Proteins 21 g
Lipids 3.2 g
Carbohydrates 0 g
Pork tenderloin is considered a low-calorie meat, providing only 113 kcal per 100 g. Those watching their calories appreciate that this cut delivers a high 21 g of protein for muscle maintenance while keeping calories and saturated fat low. Thanks to this favorable calories-to-protein ratio, it is often recommended in weight-loss or sports nutrition plans where calories need tight monitoring.
Beyond its modest calorie level, pork tenderloin supplies several B-group vitamins: thiamine (B1) supports energy metabolism, niacin (B3) contributes to normal psychological function, and vitamin B6 aids in reducing tiredness. On the mineral side, selenium acts as an antioxidant, zinc helps immune defense, and phosphorus participates in bone health. All these nutrients come with almost no carbohydrates, making every bite nutrient-dense without piling on extra calories.
Historically, this ‘‘filet mignon'' was prized for its tenderness and quick cooking time, a welcome feature for anyone counting calories and unwilling to spend hours in the kitchen. Compared with fattier pork cuts, it contains roughly half the calories, confirming its status as a premium, lean choice for modern balanced menus.
Tips for incorporating pork tenderloin into a balanced diet
Because its calorie content is already low, you can keep total meal calories in check by pairing pork tenderloin with generous portions of vegetables. Try roasting it with rosemary and serving it alongside steamed broccoli or grilled asparagus; the herbs add flavor without extra calories. A honey-mustard glaze works too—just brush lightly to manage added calories.
For a complete post-workout plate, slice the tenderloin over a bowl of quinoa, diced tomato, and fresh herbs. The complex carbs complement the protein while keeping overall calories balanced. Prefer Asian flavors? Quickly stir-fry thin medallions with ginger, soy sauce, and a handful of snow peas; the high heat seals in juices without drowning the dish in calories.
If you crave comfort food but need to watch calories, replace cream sauces with a purée of roasted pumpkin to coat the meat. You still obtain a silky texture while controlling calories and adding fiber. Remember that even lean meats can tip your daily calories if portions grow: 120–150 g cooked weight will usually suit most balanced diets.
Frequently Asked Questions
- How many calories are in pork tenderloin?
- There are 113 kcal per 100 g.
- Is pork tenderloin good for low-calorie diets?
- Yes, its 113 kcal per 100 g make it one of the lowest-calorie pork cuts while still rich in protein.
- Does trimming visible fat change the calorie count?
- Removing surface fat shaves off a few calories, but the lean muscle already contains little fat, so calories only drop marginally.
- Which cooking methods keep calories the lowest?
- Grilling, oven-roasting, or pan-searing with minimal oil adds virtually no extra calories compared with frying in large amounts of fat.
- How does pork tenderloin compare to chicken breast calories?
- Pork tenderloin has about 113 kcal versus roughly 110 kcal for chicken breast; both are similarly low in calories and high in protein.
- Can I freeze cooked pork tenderloin without affecting calories?
- Freezing does not change calories; just cool the meat, portion it, and store it in airtight containers.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
