How healthy is pork tenderloin?
Is pork tenderloin healthy? Yes, in sensible portions. Pork tenderloin scores 53/100 on the HowHealthyIs Score: 100 g provides 143 kcal, 26 g protein and 421 mg potassium. Pork tenderloin is about as lean as skinless chicken breast and rich in thiamin and selenium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Pork tenderloin ranks higher than 53% of them.
Counts in favor (% daily value per 100 kcal)
- Protein37%
- Potassium6%
- Magnesium5%
- Iron4%
- Vitamin E0%
- Calcium0%
- Fiber0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 53 minus 6 = 47. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in pork tenderloin?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 143 kcal | 122 kcal | |
| Protein | 26 g | 22 g | 44% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 3.5 g | 3 g | 4% |
| Saturated fat | 1.2 g | 1 g | 5% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 6 mg | 5.1 mg | 0% |
| Iron | 1.1 mg | 1 mg | 5% |
| Potassium | 421 mg | 358 mg | 8% |
| Magnesium | 29 mg | 25 mg | 6% |
| Sodium | 57 mg | 48 mg | 2% |
Source: USDA FoodData Central, "Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted" (FDC 168250). Values rounded.
Why is pork tenderloin good for you?
- 22 g protein in 3 oz roasted, 44% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Roasts for meal prep
- Lean protein swap
What should you watch out for?
- Marinades and glazes can add salt and sugar.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.