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.
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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.
% Daily Value: 3 oz cooked (85g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 168250 (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 3 oz cooked (85g) | % DV |
|---|---|---|---|---|
| Protein | 26g | 52% | 22.1g | 44% |
| Dietary fiber | 0g | 0% | 0g | 0% |
| Total carbohydrate | 0g | 0% | 0g | 0% |
| Total fat | 3.5g | 4% | 3g | 4% |
| Sodium | 58mg | 3% | 49mg | 2% |
| Cholesterol | 74mg | 25% | 63mg | 21% |
| Potassium (USDA) | 421mg | 9% | 358mg | 8% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 168250.
Where Pork Tenderloin Ranks (USDA Comparisons)
Pork Tenderloin appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
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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
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Keto Diet Guide
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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)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Pork Tenderloin: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the 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 generally based on 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 Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories are in 3 oz cooked Pork Tenderloin?
3 oz cooked (85g) of Pork Tenderloin has about 122 calories, 22.1g protein, 0.0g carbohydrates, 0.0g fiber, and 3.0g fat. The 85g portion weight is the USDA FoodData Central household measure for FDC ID 168250 (Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted), scaled from the 100g reference values.
Is Pork Tenderloin high in protein?
Pork Tenderloin has 26g protein per 100g, which is 52% of the 50g FDA Daily Value. 3 oz cooked (85g) supplies about 22.1g, or 44% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a high-protein serving.
Is Pork Tenderloin a good source of potassium?
USDA FoodData Central lists 421mg potassium per 100g for Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted (FDC ID 168250), which is 9% of the 4,700mg Daily Value. 3 oz cooked (85g) provides about 358mg, or 8% DV.
How many calories are in Pork Tenderloin?
Pork Tenderloin contains 143 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 104 calories from protein, 0 calories from carbohydrates, and 32 calories from fat; these estimates may not add up exactly to the listed total.
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 may fit a diabetes meal plan, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Pork Tenderloin?
Calorique's food profile lists vitamins B1, B6, Niacin and minerals including Selenium, Phosphorus, Potassium for Pork Tenderloin. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
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 September 17, 2026.
Related Calculators
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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
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