At a glance
- 22.3 g protein and 122 calories per 3 oz (85 g).
- 18.3 g protein per 100 calories: #38 of 536 foods in our USDA list, #5 of 61 in meat.
- 0 g fiber and 48 mg sodium per serving.
What is pork tenderloin like to eat?
Pork tenderloin is a long, narrow, lean cut that cooks fast and stays tender. It takes well to simple rubs and marinades, and one tenderloin roasted midweek can become dinner tonight and sliced protein for lunches after.
How can you eat more pork tenderloin?
Try this
Roast with a garlic and herb rubSlice into medallions and pan-searToss with peppers in a stir-fryServe sliced over a salad with applesIs pork tenderloin good on a GLP-1?
Thin slices of tenderloin are soft and mild, so a few pieces alongside vegetables can feel manageable on a lighter day. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does pork tenderloin compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Pork tenderloin | 3 oz | 22.3 g | 122 | 18.3 g |
| Chicken breast | 3 oz | 26.4 g | 140 | 18.8 g |
| Turkey breast | 3 oz | 25.6 g | 125 | 20.5 g |
| Lean ground beef | 3 oz | 24.6 g | 178 | 13.8 g |
Close to pork tenderloin per calorie: scallops (18.5 g), clams (17.3 g), greek yogurt (16.9 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Tenderloin is different from pork loin, so check the label; many are sold pre-marinated, which adds salt and sugar.
What's the full nutrition for pork tenderloin?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 122 | 143 | |
| Protein | 22.3 g | 26.2 g | 45% |
| Fat | 3 g | 3.5 g | |
| Saturated fat | 1 g | 1.2 g | 5% |
| Carbohydrate | 0 g | 0 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0 g | 0 g | |
| Sodium | 48 mg | 57 mg | 2% |
| Calcium | 5 mg | 6 mg | 0% |
| Iron | 1 mg | 1.15 mg | 6% |
| Vitamin B12 | 0.5 mcg | 0.57 mcg | 21% |
| Vitamin D | 0.2 mcg | 0.2 mcg | 1% |
USDA FoodData Central, SR Legacy: "Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
