How many calories are in pork tenderloin?

Roasted pork tenderloin is 143 calories per 100g. A 3 oz serving is 122 calories and a whole cooked tenderloin, around 402g, is 575. Chicken breast, the usual benchmark for a lean meat, is 165 calories per 100g, so tenderloin is leaner than chicken.

Is pork tenderloin healthy?

It is one of the leanest meats sold: 3.5g of fat per 100g and 1.2g of saturated fat per 100g, with 26.2g of protein per 100g behind it. Chicken breast is 3.6g of fat per 100g, so the two are level. The catch is that tenderloin overcooks easily and is usually served in something rich.

Pork tenderloin vs chicken breast?

Tenderloin is lower in calories, 143 calories per 100g against chicken breast at 165 calories per 100g, and lower in protein, 26.2g of protein per 100g against 31g. It carries more potassium at 421mg of potassium per 100g. Chicken is the better protein-per-calorie buy; tenderloin tastes of more.

Is pork tenderloin keto-friendly?

Yes, with a caveat: 0g of carbohydrate per 100g, but only 3.5g of fat per 100g. On keto it counts as a protein source rather than a fat source, so it wants butter, olive oil or a cream sauce alongside it to earn its place.

How do you cook pork tenderloin without drying it out?

Sear it, finish at moderate heat to an internal 63C, then rest it ten minutes. USDA lowered the safe temperature for whole cuts of pork from 71C to 63C in 2011, and a tenderloin at 63C is faintly pink and still juicy. With 3.5g of fat per 100g there is nothing inside the meat to rescue it if you go past that.

Is pork tenderloin the same as pork loin?

No, and the recipe you are reading means one or the other. Tenderloin is a slim muscle of about 400g that cooks through in twenty minutes. Pork loin is a large roast several times that weight and takes an hour or more. The 143 calories per 100g here is the tenderloin, which is the leaner of the two.

How much protein is in pork tenderloin?

26.2g of protein per 100g, so a 3 oz serving carries about 22g and a whole cooked tenderloin around 105g. Split three ways, one tenderloin is a solid dinner portion of protein each.

Is pork tenderloin good for weight loss?

It is among the better meats for it. 143 calories per 100g with 26.2g of protein per 100g means a 4 oz portion costs 162 calories and returns about 30g of protein, which is filling out of proportion to the price. Keep the sauce honest and it stays that way.

All Foods

Calories in Pork Tenderloin

USDA Verified · FDC 168250 · Sep 2026

122 calories

per 3 oz roasted (85g)

26.2g

Protein

Carbs

3.5g

Fat

Fiber

Per 100g cooked

Log Pork Tenderloin in one photo

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