Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted
Whole food · Pork Products
Photo: Wikipedia
This is the lean, tender cut from the center of the pork loin, prized for its mild flavor and fine-grained texture. When roasted, it develops a delicate golden crust while remaining juicy and succulent inside. It's a nutritional powerhouse, delivering an impressive 26 grams of high-quality protein per 100 grams with virtually no carbohydrates.
Calorie split: 75% protein · 0% carbs · 25% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and mild, non-gamey flavor that acts as a perfect canvas for marinades and seasonings. Its quick cooking time and consistent tenderness make it a reliable weeknight dinner hero, easily elevated to a special occasion centerpiece.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can dry out quickly if overcooked, leading to a tough, chalky texture. To counteract this, use a meat thermometer to pull it at 145°F (63°C), let it rest before slicing, and consider brining or marinating beforehand to lock in moisture.
Key benefits
- Excellent source of complete protein for muscle maintenance and repair
- Very low in fat, especially saturated fat, compared to other pork cuts
- Naturally carbohydrate-free, suitable for low-carb and ketogenic diets
- Rich in B vitamins, particularly thiamine (B1) and niacin (B3)
- Good source of minerals like selenium and phosphorus
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pork tenderloin is one of the leanest cuts of meat available, with a fat content (3.96g/100g) comparable to that of a skinless chicken breast.
Full nutrition (USDA data · scales with serving)
| Water | 69.1 g |
| Energy | 147 kcal |
| Energy | 615 kj |
| Protein | 26.0 g |
| Total lipid (fat) | 4.0 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 265 mg |
| Potassium, K | 419 mg |
| Sodium, Na | 57.0 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 38.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.94 mg |
| Riboflavin | 0.39 mg |
| Niacin | 7.4 mg |
| Pantothenic acid | 1.0 mg |
| Vitamin B-6 | 0.73 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 88.5 mg |
| Betaine | 4.3 mg |
| Vitamin B-12 | 0.57 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.02 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.02 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 10.0 iu |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin D3 (cholecalciferol) | 0.30 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.04 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.83 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.47 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.09 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.4 g |
| MUFA 18:1 c | 1.4 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.57 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:2 n-6 c,c | 0.47 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.04 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 18:1 t | 0.02 g |
| TFA 18:2 t,t | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 73.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 1.2 g |
| Isoleucine | 1.3 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Methionine | 0.72 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.99 g |
| Valine | 1.4 g |
| Arginine | 1.7 g |
| Histidine | 1.1 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.07 g |
FAQ
How do I prevent my roasted pork tenderloin from drying out?
The key is not to overcook it. Use an instant-read thermometer and remove it from the oven when the internal temperature reaches 145°F (63°C). Let it rest for 5-10 minutes before slicing; the temperature will rise a few degrees, and the juices will redistribute.
What's the best way to add flavor to this mild cut?
Marinating for at least 30 minutes (or up to 24 hours in the fridge) is excellent. Dry rubs with spices like paprika, garlic powder, and cumin also work well. For a quick flavor boost, sear it in a hot pan before finishing in the oven to create a tasty crust.
Is pork tenderloin the same as pork loin?
No, they are different. The tenderloin is a small, narrow, very tender muscle from under the loin. A pork loin is a much larger, wider roast from the back. Tenderloin cooks much faster and is generally more tender.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.47 kcal/g · 71% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.