Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled
Whole food · Pork Products
Photo: Wikipedia
This is the lean, tender cut from the center of the pork loin, often called the "filet mignon" of the pig. When broiled, it develops a lightly caramelized exterior while remaining juicy and mild-flavored inside. It's a standout for being exceptionally high in protein while remaining virtually carb-free and relatively low in fat.
💚 Why it's loved
People love it for its mild, clean pork flavor that acts as a perfect canvas for marinades and seasonings, and its quick-cooking, tender texture that doesn't require long braising. It's a versatile weeknight staple that can be grilled, pan-seared, or roasted with minimal fuss.
⚠️ Watch-outs & how to enjoy it better
Its very low fat content means it can dry out quickly if overcooked, becoming tough and chewy. To counteract this, use a meat thermometer to pull it at 145°F (63°C) for a slightly pink center, and consider a quick brine or oil-based marinade before cooking to lock in moisture.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Very low in carbohydrates, suitable for low-carb and ketogenic diets.
- Rich in B vitamins, especially thiamine (B1) and niacin (B3), which support energy metabolism.
- Contains minerals like selenium and phosphorus, important for immune function and bone health.
- Leaner than many other pork cuts, making it a lighter protein option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A whole pork tenderloin is remarkably uniform in shape, typically weighing only about 1 pound (450g), which allows it to cook evenly and quickly in about 20-25 minutes total.
Full nutrition (scales with serving)
| Water | 61.1 g |
| Energy | 201 kcal |
| Energy | 841 kj |
| Protein | 29.9 g |
| Total lipid (fat) | 8.1 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 290 mg |
| Potassium, K | 444 mg |
| Sodium, Na | 64.0 mg |
| Zinc, Zn | 2.9 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 47.7 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.97 mg |
| Riboflavin | 0.38 mg |
| Niacin | 5.1 mg |
| Pantothenic acid | 0.90 mg |
| Vitamin B-6 | 0.52 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Vitamin B-12 | 0.98 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Vitamin A, IU | 7.0 iu |
| Fatty acids, total saturated | 2.9 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.97 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.23 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.06 g |
| Fatty acids, total polyunsaturated | 0.74 g |
| PUFA 18:2 | 0.65 g |
| PUFA 18:3 | 0.02 g |
| PUFA 20:4 | 0.04 g |
| Cholesterol | 94.0 mg |
| Tryptophan | 0.38 g |
| Threonine | 1.4 g |
| Isoleucine | 1.4 g |
| Leucine | 2.4 g |
| Lysine | 2.7 g |
| Methionine | 0.79 g |
| Cystine | 0.38 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.0 g |
| Valine | 1.6 g |
| Arginine | 1.9 g |
| Histidine | 1.2 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.5 g |
| Proline | 1.2 g |
| Serine | 1.2 g |
FAQ
What's the difference between pork tenderloin and pork loin?
They are different muscles. The tenderloin is a small, narrow, very tender muscle from under the loin. The loin is a much larger, wider roast from the back of the pig, which is leaner than many cuts but not as tender as the tenderloin.
How do I keep it from drying out?
The key is avoiding overcooking. Use an instant-read thermometer and remove it from heat at 145°F (63°C), then let it rest for 5-10 minutes. Brining for 30 minutes beforehand or using a marinade with oil and acid also helps retain moisture.
Is it healthy?
Yes, it's considered one of the leanest and most nutrient-dense cuts of pork. It's packed with protein, low in fat, and a good source of B vitamins and minerals, making it a healthy choice for most diets when prepared with minimal added fats.