Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted
Whole food · Pork Products
Photo: Wikipedia
This is a lean, premium cut from the loin of the pig, prized for its exceptionally tender, fine-grained texture and mild, subtly sweet flavor. Roasting it to a golden-brown exterior locks in juices, resulting in a succulent, almost buttery bite. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and virtually no carbohydrates.
Calorie split: 71% protein · 1% carbs · 28% fat
↓ Full nutrition💚 Why it's loved
People love it for its remarkable tenderness and clean, versatile flavor that acts as a perfect canvas for marinades, rubs, and sauces. It's a lean protein star in both quick weeknight dinners and elegant holiday roasts, fitting seamlessly into countless cuisines.
⚠️ 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 thoroughly before slicing, and consider brining or marinating to add moisture and flavor. Those monitoring sodium intake should be mindful of pre-injected solutions often added to this cut.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Very low in fat, especially saturated fat compared to other pork cuts.
- Naturally very low in carbohydrates and sugars.
- Rich in B vitamins, particularly thiamine (B1) and niacin (B3), essential for energy metabolism.
- Good source of minerals like selenium and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A whole pork tenderloin is so uniform in shape and lean that it was historically used as a 'test' cut for judging a chef's skill in controlling roasting temperature.
Full nutrition (USDA data · scales with serving)
| Water | 72.6 g |
| Energy | 121 kcal |
| Energy | 504 kj |
| Protein | 21.5 g |
| Total lipid (fat) | 3.7 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 0.31 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.97 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 315 mg |
| Potassium, K | 563 mg |
| Sodium, Na | 230 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 45.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.78 mg |
| Riboflavin | 0.36 mg |
| Niacin | 7.4 mg |
| Pantothenic acid | 0.83 mg |
| Vitamin B-6 | 0.61 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 73.2 mg |
| Betaine | 3.6 mg |
| Vitamin B-12 | 0.48 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 | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 9.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 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 | 1.3 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 | 0.78 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.43 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.08 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.3 g |
| MUFA 18:1 c | 1.3 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.53 g |
| PUFA 18:2 | 0.45 g |
| PUFA 18:2 n-6 c,c | 0.44 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 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 | 0.05 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 | 57.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.96 g |
| Isoleucine | 1.1 g |
| Leucine | 1.8 g |
| Lysine | 2.0 g |
| Methionine | 0.59 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.90 g |
| Tyrosine | 0.82 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.93 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.1 g |
| Glutamic acid | 3.4 g |
| Glycine | 0.97 g |
| Proline | 0.87 g |
| Serine | 0.93 g |
| Hydroxyproline | 0.06 g |
FAQ
What's the difference between pork loin and pork tenderloin?
They are different muscles. Pork loin is a large, wide, and thick roast from the back. Pork tenderloin is a small, narrow, and very tender muscle from beneath the loin. Tenderloin cooks much faster and is more prone to drying out.
Why does my roasted tenderloin always come out dry?
It's very lean and cooks quickly. The key is to not overcook it. Use an instant-read thermometer, remove it from the oven at 145°F (63°C), and let it rest for 10 minutes before slicing. This allows the juices to redistribute.
What does 'with added solution' mean on the label?
It means the meat was injected or soaked in a saltwater solution (often containing phosphates or flavorings) to increase moisture and weight. This can help with juiciness but also adds sodium. Look for 'no solution added' if you prefer to control sodium yourself.
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 1.21 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: 0.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.