Pork Tenderloin Calories & Nutrition Facts
Lean cut of pork, rich in thiamine and selenium, ideal for active individuals.
Quick answer
How many calories are in Pork Tenderloin?
Pork Tenderloin has 143 calories per 100g. A 3 oz cooked (85g) has about 122 calories. It is a moderate-calorie food, with most calories coming from protein.
Practical Portion Guide for Pork Tenderloin
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 3 oz cooked (85g) | 122 kcal | 22.1g | 0.0g | 0.0g | 3.0g |
| 4 oz medallions (113g) | 162 kcal | 29.4g | 0.0g | 0.0g | 4.0g |
| 6 oz dinner portion (170g) | 243 kcal | 44.2g | 0.0g | 0.0g | 6.0g |
| 100g reference | 143 kcal | 26.0g | 0.0g | 0.0g | 3.5g |
Tenderloin is easy to overcook but usually stays lean. Track the cooked slice weight and add any oil, glaze, or sauce separately.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Pork Tenderloin Fits Into a Diet
Pork tenderloin is one of the leaner pork cuts and works well for high-protein meals, meal prep, and lower-calorie dinners.
Pair pork tenderloin with roasted vegetables, potatoes, rice, beans, slaw, or salad depending on whether your goal is higher carbs, higher fiber, or lower calories.
Plain roasted tenderloin is much leaner than breaded cutlets, creamy sauces, bacon-wrapped tenderloin, or sweet glazes.
Plan Around Pork Tenderloin
High-Protein Low-Calorie Foods
Compare Pork Tenderloin with other lean proteins for calorie deficit meal planning.
Protein Calculator
Set a daily protein target before deciding how much Pork Tenderloin belongs in a meal.
Macro Calculator
Convert calories into protein, carbohydrate, and fat targets for your diet.
Keto Diet Guide
Check how low-carb foods like Pork Tenderloin fit within a ketogenic day.
Compare Pork Tenderloin With Similar Proteins
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Pork Tenderloin | 143 kcal | 26g | 0g | 3.5g | 0g |
| Chicken Breast | 165 kcal | 31g | 0g | 3.6g | 0g |
| Salmon | 208 kcal | 20g | 0g | 13g | 0g |
| Tuna (Canned in Water) | 116 kcal | 25.5g | 0g | 1g | 0g |
| Eggs (Whole) | 155 kcal | 13g | 1.1g | 11g | 0g |
| Beef (Lean Ground) | 215 kcal | 26g | 0g | 12g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Pork Tenderloin: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Pork Tenderloin?
Pork Tenderloin contains 143 calories per 100g serving. This includes 104 calories from protein, 0 calories from carbohydrates, and 32 calories from fat.
Is Pork Tenderloin good for weight loss?
Pork Tenderloin can be part of a weight loss diet with 143 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Pork Tenderloin?
Pork Tenderloin contains 26g of protein per 100g. This makes it an excellent high-protein food, ideal for muscle building and recovery.
What serving size should I track for Pork Tenderloin?
Track Pork Tenderloin by grams when precision matters. A practical starting point is 3 oz cooked (85g), which is about 122 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Pork Tenderloin keto-friendly?
Yes, Pork Tenderloin is keto-friendly with only 0g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Pork Tenderloin good for diabetics?
Pork Tenderloin is generally suitable for people with diabetes. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Pork Tenderloin?
Pork Tenderloin is a good source of vitamins B1, B6, Niacin and minerals including Selenium, Phosphorus, Potassium. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Pork Tenderloin?
Calorique standardizes Pork Tenderloin nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Chicken Breast
165 cal · 31g protein per 100g
Salmon
208 cal · 20g protein per 100g
Tuna (Canned in Water)
116 cal · 25.5g protein per 100g
Eggs (Whole)
155 cal · 13g protein per 100g
Beef (Lean Ground)
215 cal · 26g protein per 100g
Tofu (Firm)
76 cal · 8g protein per 100g
Turkey Breast
135 cal · 30g protein per 100g
Shrimp
99 cal · 24g protein per 100g