Pork tenderloin is recognized as one of the leanest and most protein-dense cuts of meat available, often compared to skinless chicken breast for its favorable nutritional profile. However, the specific macronutrient content can vary based on whether the meat is raw or cooked, and the cooking method used. For the most accurate tracking, it is best to consider the values for cooked, lean-only servings.
The Macronutrient Profile of Cooked Pork Tenderloin
For a standard 100-gram serving of cooked, lean pork tenderloin, the macronutrient composition is highly beneficial for a variety of diets, including high-protein and low-carb plans. The figures provided below are based on cooking methods such as roasting or broiling, which do not add significant amounts of fat.
- Calories: Approximately 147–187 kcal. This is a moderate number of calories for a satisfying and filling protein source.
- Protein: The primary macro is protein, with around 26–30 grams per 100g serving. This makes it a powerhouse for muscle growth and repair.
- Fat: This cut is exceptionally lean, with only about 4–6 grams of total fat. A significant portion of this fat is heart-healthy unsaturated fat.
- Carbohydrates: Pork tenderloin contains no carbohydrates, making it an ideal choice for keto and other low-carb diets.
Impact of Cooking Methods on Macros
While pork tenderloin is naturally lean, the way it is prepared can significantly alter its final macronutrient composition. To maintain its low-fat status, it's crucial to choose the right cooking technique.
- Roasting and Grilling: These methods are excellent for preserving the tenderloin's natural leanness. They require minimal added oil, allowing any excess fat to drip away during cooking.
- Pan-Searing: When pan-searing, using a non-stick pan with a very small amount of a healthy fat like avocado or olive oil is recommended to prevent the macros from increasing unnecessarily.
- Deep Frying: This method should be avoided if maintaining low fat and calorie macros is the goal. Deep frying can dramatically increase the fat content, negating the primary benefits of choosing this lean cut.
Recommended Cooking Practices
- Trim Excess Fat: Always trim any visible fat or 'silver skin' from the tenderloin before cooking.
- Use Minimal Oil: Opt for a small amount of oil or a non-stick cooking spray when searing to get a flavorful crust without adding extra calories.
- Rest the Meat: After cooking, allow the tenderloin to rest for 5–10 minutes. This helps the juices redistribute, ensuring a moist and tender result without needing extra sauce.
Beyond Macros: Key Micronutrients
In addition to its favorable macro profile, pork tenderloin is a rich source of essential micronutrients that contribute to overall health and well-being.
- Thiamin (B1): Crucial for metabolism, nerve function, and energy production. Pork is an excellent source of this vitamin.
- Selenium: An important antioxidant that supports thyroid function and protects cells from damage. A single serving can provide a significant portion of your daily requirement.
- Zinc: Essential for immune function, protein synthesis, and wound healing.
- B Vitamins (B6 and B12): Important for red blood cell formation, energy metabolism, and nervous system health.
- Phosphorus: Plays a vital role in bone health and energy storage.
Comparison: Pork Tenderloin vs. Other Lean Proteins
To put the macros of pork tenderloin into perspective, here is a comparison with other popular lean protein sources per 100 grams, cooked.
| Protein Source | Calories (kcal) | Protein (g) | Fat (g) | Carbs (g) | Source |
|---|---|---|---|---|---|
| Pork Tenderloin | 147–187 | 26–30 | 4–6 | 0 | |
| Skinless Chicken Breast | ~165 | ~31 | ~3.5 | 0 | |
| Lean Ground Beef | ~250 | ~26 | ~15 | 0 |
This comparison highlights that pork tenderloin is a nutritionally competitive choice, offering a great balance of high protein and low fat, comparable to or even slightly leaner than skinless chicken breast depending on the preparation.
Conclusion
In summary, the macros for 100g of cooked, lean pork tenderloin are approximately 147–187 calories, 26–30g of protein, and 4–6g of fat, with zero carbohydrates. This makes it an outstanding choice for those prioritizing a high-protein, low-fat diet. Furthermore, it offers a wealth of essential micronutrients like B vitamins, selenium, and zinc. By opting for healthy cooking methods like roasting or grilling, you can fully enjoy the health benefits of this versatile and delicious cut of meat.
Learn more about the nutritional benefits of pork from the AHDB.
