Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, raw
Whole food · Pork Products
Photo: Wikipedia
This is a lean cut of pork tenderloin that has been enhanced with a solution to retain moisture and tenderness. It offers a mild, slightly sweet flavor with a very fine, smooth texture that cooks quickly. Nutritionally, it is a powerhouse of high-quality protein with minimal fat, making it an exceptionally lean choice.
Calorie split: 74% protein · 0% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and mild flavor, which acts as a perfect canvas for marinades, rubs, and sauces from any cuisine. Its tenderness and quick cooking time make it a go-to weeknight protein that never feels tough.
⚠️ Watch-outs & how to enjoy it better
The added solution often contains sodium and phosphates, which can be a concern for those monitoring salt intake or kidney health. To counteract this, look for 'no solution added' labels, rinse the meat before cooking, and pair it with potassium-rich vegetables like broccoli or sweet potatoes to help balance electrolytes.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in fat, especially saturated fat.
- Rich in B vitamins like thiamine (B1) and niacin (B3).
- Good source of minerals such as selenium and phosphorus.
- Low-calorie density supports weight management goals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Pork tenderloin is one of the leanest cuts of meat available, with a fat content that can be lower than that of a skinless chicken breast.
Full nutrition (USDA data · scales with serving)
| Water | 76.1 g |
| Energy | 114 kcal |
| Energy | 478 kj |
| Protein | 20.2 g |
| Total lipid (fat) | 3.1 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.91 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 286 mg |
| Potassium, K | 519 mg |
| Sodium, Na | 239 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 34.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.74 mg |
| Riboflavin | 0.33 mg |
| Niacin | 6.4 mg |
| Pantothenic acid | 0.82 mg |
| Vitamin B-6 | 0.75 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 77.7 mg |
| Betaine | 2.9 mg |
| Vitamin B-12 | 0.52 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) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 8.0 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 | 1.0 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 | 0.03 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.64 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.36 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.07 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.1 g |
| MUFA 18:1 c | 1.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.50 g |
| PUFA 18:2 | 0.42 g |
| PUFA 18:2 n-6 c,c | 0.41 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 | 0.03 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 | 49.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.21 g |
| Threonine | 0.91 g |
| Isoleucine | 0.99 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Methionine | 0.56 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.85 g |
| Tyrosine | 0.77 g |
| Valine | 1.1 g |
| Arginine | 1.3 g |
| Histidine | 0.87 g |
| Alanine | 1.2 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.91 g |
| Proline | 0.81 g |
| Serine | 0.87 g |
| Hydroxyproline | 0.05 g |
FAQ
What does 'with added solution' mean?
It means the meat was injected or marinated in a mixture (often water, salt, and sometimes phosphates or flavorings) to increase juiciness and weight. This is common in lean cuts to prevent drying out during cooking.
How is pork tenderloin different from pork loin?
Tenderloin is a smaller, much more tender muscle from under the loin. Pork loin is a larger, thicker roast from the back of the pig. Tenderloin cooks faster and is generally more tender.
How do I prevent it from drying out?
The key is not to overcook it. Use a meat thermometer and remove it from heat at 145°F (63°C), then let it rest for 3-5 minutes. Quick, high-heat methods like searing or grilling work best.
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 1.14 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: 0.46 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.