Calorie Breakdown for 4 oz of Raw Pork Tenderloin
For those tracking their nutritional intake, understanding the calorie breakdown is essential. Raw pork tenderloin is prized for its lean profile and is typically composed of protein and fat, with virtually no carbohydrates. The exact numbers can differ based on sources and whether any extra fat is included with the cut, but a reliable average is around 120-135 calories per 4-ounce serving.
What contributes to the calorie count?
- Protein: As the primary macronutrient, protein accounts for the majority of the tenderloin's calories. It's crucial for muscle repair, growth, and overall bodily function.
- Fat: While tenderloin is very lean, it does contain a small amount of fat. This fat provides flavor and is a source of energy. Opting for separable lean-only versions reduces the fat content even further.
- Carbohydrates: Raw pork tenderloin is naturally carbohydrate-free. This makes it an ideal protein source for those on low-carb or ketogenic diets.
Nutritional Information per 4 oz Serving
Beyond calories, raw pork tenderloin is a powerhouse of micronutrients. A typical 4-ounce (113-gram) serving offers a significant portion of daily needs for key vitamins and minerals. These include a high amount of B vitamins, which are vital for converting food into energy and supporting nervous system function. Minerals like phosphorus and zinc are also present in notable quantities.
- Protein: Approximately 23 to 24 grams.
- Fat: Around 4 grams, mostly from healthy monounsaturated fats.
- Cholesterol: Roughly 73 mg.
- Sodium: Approximately 56 mg.
- Potassium: About 440 mg.
- Vitamins: Rich in Thiamin (B1), Niacin (B3), Riboflavin (B2), B6, and B12.
Raw vs. Cooked Pork Tenderloin Calories
It's important to differentiate between the nutritional values of raw versus cooked pork. The cooking process, especially depending on the method, can affect the final calorie count. When meat is cooked, moisture and fat can be rendered out, altering the concentration of nutrients per ounce.
The impact of cooking
- Moisture Loss: As pork cooks, it loses water weight, which can make the cooked portion denser in calories compared to its raw equivalent. For example, a 4 oz raw portion might yield a slightly smaller cooked portion with a higher calorie-per-ounce value.
- Cooking Method: Frying or sautéing in oil will add extra calories and fat, while methods like roasting, grilling, or baking without added fats will keep the calorie count closer to the raw state.
Comparison: Pork Tenderloin vs. Other Proteins
To put the 4 oz raw pork tenderloin's calorie count into perspective, here's how it compares to other common lean protein sources.
| Protein Source | Serving Size (Raw) | Approx. Calories | Approx. Protein (g) |
|---|---|---|---|
| Pork Tenderloin | 4 oz | 123-135 | 23-24 |
| Chicken Breast (skinless) | 4 oz | 110-120 | 24-25 |
| Salmon Fillet | 4 oz | 160-190 | 22-25 |
| Lean Ground Beef (90/10) | 4 oz | 190-210 | 20-22 |
| Firm Tofu | 4 oz | 80-90 | 9-10 |
This comparison highlights pork tenderloin as a highly competitive option for those seeking a protein-dense, low-calorie meat. It stands out favorably against salmon and even some chicken breast preparations, offering a lean profile and high protein content.
Tips for Cooking and Nutrition
When preparing your pork tenderloin, remember that the preparation method significantly impacts the final nutritional value. To keep it lean, consider these cooking tips:
- Trim Excess Fat: Before cooking, trim any visible fat from the tenderloin to reduce the overall fat and calorie content. Raw pork tenderloin is already lean, but this step can help further.
- Use Healthy Cooking Methods: Opt for dry heat methods like roasting, grilling, or searing in a non-stick pan with a minimal amount of healthy oil, such as olive or avocado oil.
- Avoid High-Calorie Sauces: While a flavorful sauce can enhance the meal, many store-bought options are high in sugar and sodium. Consider making your own light sauces with herbs, spices, and a touch of lemon juice or low-sodium soy sauce.
- Portion Control: The 4-ounce serving size is a standard recommendation, but it is easy to over-serve. Use a food scale to ensure accuracy when tracking calories for weight management purposes.
Conclusion
A 4-ounce portion of raw pork tenderloin is a lean, nutrient-dense protein with approximately 123-135 calories, depending on the cut's exact fat content. Its high protein and low fat composition make it an excellent choice for a wide range of dietary plans. By cooking it simply and avoiding high-calorie additions, you can maintain its healthy profile while enjoying a delicious and satisfying meal. Understanding the nutritional facts of raw pork tenderloin is the first step toward incorporating this versatile and healthy meat into a balanced diet.
The National Pork Board's Stance on Pork Tenderloin
The National Pork Board recognizes pork tenderloin and pork sirloin roast as heart-healthy options. They meet the criteria for the American Heart Association Heart Checkmark, affirming that they are low in fat and saturated fat per serving. This recognition further cements pork tenderloin's reputation as a healthy protein choice.
Note: Nutritional information can vary based on the exact cut of meat and external factors. The figures provided represent average values for separable lean-only, raw pork tenderloin, and are based on data from reliable nutrition databases.
Visit the USDA FoodData Central database for detailed nutritional information on various food items.
