Calories in Pork Tenderloin: Nutritional facts for Pork Tenderloin Types

A 100g serving of broiled pork loin contains 242 calories. A 100g serving of roasted pork tenderloin has 143 calories, and a 100g serving of grilled pork tenderloin has 147 calories.

One kilogram of broiled pork loin contains 2420 calories. One kilogram of roasted pork tenderloin has 1430 calories, and one kilogram of grilled pork tenderloin has 1470 calories.

A single broiled pork loin chop (87g) contains 211 calories. A whole roasted piece from a 1lb raw portion (333g) has 476 calories. A 4oz Smithfield Marinated Boneless Pork Loin Filet has 160 calories, and a Hormel Seasoned Pork Loin Filet (112g) has 130 calories.

Pork tenderloin delivers notable nutritional value through rich, lean protein and a strong range of B vitamins, all with minimal fat content. Key health benefits associated with pork tenderloin are outlined below.

• Supports Energy Metabolism: Pork tenderloin is an exceptional source of thiamin (Vitamin B1), a crucial vitamin for converting carbohydrates into energy. Thiamin is a necessary coenzyme for several key reactions in energy metabolism. A review by Lonsdale, D. (2006), "A review of the biochemistry, metabolism and clinical benefits of thiamin," established the fundamental role of thiamin in glucose metabolism and energy production for all cells.
• Promotes Muscle Repair and Maintenance: The complete protein in pork tenderloin supplies all essential amino acids required for building and repairing muscle tissue. Consuming high-quality protein is vital for stimulating muscle protein synthesis, especially after exercise. A study by Paddon-Jones, D., & Rasmussen, B. B. (2009), "Dietary protein recommendations and the prevention of sarcopenia," established that adequate protein intake is fundamental for preserving muscle mass.
• Aids in Red Blood Cell Formation: Pork tenderloin is a good source of Vitamin B12, which is essential for the formation of red blood cells and the prevention of certain types of anemia. Vitamin B12 works together with folate in the synthesis of DNA and red blood cells. Research by O'Leary, F., & Samman, S. (2010), "Vitamin B12 in health and disease," demonstrated the essential role of Vitamin B12 in hematopoiesis and preventing megaloblastic anemia.

Eating pork tenderloin is very safe for most people, but some considerations relate to processed versions and cooking methods. The potential health problems associated with pork tenderloin are explained below.

• Potential Contaminants in Processed Forms: Cured or smoked pork tenderloin products can contain high levels of sodium and nitrates. High sodium intake is a primary cause of high blood pressure, and nitrates are preservatives that can form potentially carcinogenic compounds in the body. A meta-analysis by Mozaffarian, D., et al. (2014), "Global sodium consumption and death from cardiovascular causes," confirmed a direct link between high sodium consumption and an increased risk of death from cardiovascular events. An alternative is to choose fresh, uncured pork tenderloin. A daily suggested amount is to limit consumption of processed meats.
• Risk of Undercooking: Pork must be cooked to a safe internal temperature to eliminate the risk of foodborne illnesses like trichinosis. While trichinosis is now rare in commercially raised pork, proper cooking is still essential for safety. The USDA recommends cooking whole muscle cuts of pork to an internal temperature of 145°F. An alternative for those concerned is to use a meat thermometer. A suggested amount is to always verify the internal temperature before consuming.

Yes, pork tenderloin is a good food choice because it is an exceptionally lean cut of meat that delivers high-quality protein and a rich profile of vitamins and minerals. The nutritional composition offers several benefits for bodily functions. The high protein content supports Weight Management by increasing feelings of fullness and maintaining metabolic rate, a concept detailed in a study by Paddon-Jones, D., et al. (2008), "Protein, weight management, and sarcopenia." The high thiamin content is crucial for Nerve Function, as the vitamin plays a key role in the synthesis of neurotransmitters. A review by Whitfield, K. C., et al. (2018), "Thiamine deficiency and its prevention and control in major emergencies," details the vitamin's critical importance for maintaining the health of the nervous system. The selenium in pork tenderloin supports Immune Health by acting as a powerful antioxidant and modulating immune responses. A review by Rayman, M. P. (2012), "Selenium and human health," demonstrated the importance of adequate selenium intake for a robust immune system.

The calorie count in pork tenderloin does not change significantly based on how it is cut, but rather on how it is prepared. Both a whole roasted tenderloin and medallions cut from it contain 143 calories per 100 grams. The calorie count can decrease slightly in pre-marinated products, which may have a higher water content, bringing the calories down to 115-130 per 100g. Breading and frying the tenderloin for a sandwich dramatically increases the calories.

Pork tenderloin itself is an exceptionally lean cut of pork. The entire muscle is naturally low in fat, with minimal marbling. The United States Department of Agriculture classifies pork tenderloin as "extra lean," which means that a 100g serving contains less than 5g of total fat, less than 2g of saturated fat, and less than 95mg of cholesterol.

Pork tenderloin is a savory cut of meat with a mild flavor that is not used in dessert preparations. Culinary traditions do not incorporate pork tenderloin into sweet dishes. Instead, meals featuring pork tenderloin are followed by separate dessert courses that complement the main dish.

The recognition of pork tenderloin as a prime culinary cut stems from European butchery traditions focused on isolating the most tender muscles. The tenderloin is a long, narrow muscle located beneath the loin that is not heavily used, resulting in exceptionally tender and lean meat. French butchers pioneered the practice of separating this muscle for special preparations, calling it "filet mignon de porc" to equate its quality with the prized beef cut. This technique of quick-roasting or pan-searing the tenderloin spread throughout Europe, establishing the cut as a symbol of refined pork cookery, distinct from the slow-cooking methods needed for tougher cuts like the shoulder.