Calories in Pork Tenderloins: Nutrition Facts & Serving Sizes
Per 1 roast (Yield from 1 raw roast, with refuse, weighing 504g) (505g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 4oz (113g) serving of pork tenderloin contains only 136 calories, making it one of the leanest cuts of meat you can buy. Per 100g, pork tenderloin delivers 120 calories, 20.7g of protein, just 3.5g of fat, and zero carbs. That macro profile rivals chicken breast for lean protein efficiency. Thiamin stands out at 1mg per 100g, covering virtually your entire daily requirement, supporting energy metabolism and nerve function. Niacin at 6.6mg and vitamin B6 at 0.8mg further support energy production from carbs, fat, and protein. Selenium comes in at 30.3mcg per 100g, supporting antioxidant defense and muscle recovery. Phosphorus at 243mg contributes to bone health and ATP synthesis. With saturated fat at just 1.2g per 100g, pork tenderloin is one of the most diet-friendly animal proteins available, fitting comfortably into calorie deficits, high-protein cuts, and lean bulk phases.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 roast (Yield from 1 raw roast, with refuse, weighing 504g) (505g) | 606 | 104.5g | 0g | 17.7g | 0g |
| 4 oz (113g) | 135.6 | 23.4g | 0g | 4g | 0g |
| 100g | 120 | 20.7g | 0g | 3.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 | 6% |
| Protein | 20.7g | 41% |
| Total Fat | 3.5g | 4% |
| Saturated Fat | 1.2g | 6% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 52mg | 2% |
| Cholesterol | 65mg | 22% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.2g | 0% |
| Cholesterol | 65mg | 22% |
| Calcium | 6mg | 0% |
| Iron | 1mg | 6% |
| Potassium | 393mg | 8% |
| Vitamin D | 0.3mcg | 2% |
| Vitamin B6 | 0.8mg | 47% |
| Vitamin B12 | 0.5mcg | 21% |
| Magnesium | 27mg | 6% |
| Phosphorus | 243mg | 19% |
| Zinc | 1.9mg | 17% |
| Selenium | 30.3mcg | 55% |
| Thiamin (B1) | 1mg | 83% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 6.6mg | 41% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Pork Tenderloins
Pork tenderloin is one of the leanest animal proteins available, sitting in the same category as skinless chicken breast for fat content. At 3.5g of fat and 20.7g of protein per 100g, it delivers a high protein-to-calorie ratio that makes building muscle in a calorie deficit significantly easier.
Thiamin is the headline micronutrient here, with 1mg per 100g covering nearly your full daily requirement. Thiamin is essential for converting carbohydrates into usable energy and supporting proper nerve function, making it directly relevant for training performance and recovery.
Niacin at 6.6mg per 100g supports energy production at the cellular level and contributes to DNA repair. Vitamin B6 at 0.8mg plays a role in protein metabolism and neurotransmitter synthesis, which matters for focus, mood, and recovery.
Selenium at 30.3mcg supports glutathione peroxidase, an enzyme that neutralizes free radicals generated during intense training. Phosphorus at 243mg per 100g is a key component of ATP, the molecule your muscles use directly for fuel during every rep.
Potassium at 393mg per 100g helps maintain fluid balance and supports muscle contraction. For anyone tracking macros, pork tenderloin is particularly useful because it's easy to portion accurately and the calorie count stays low even at larger serving sizes.
Dietary Considerations
Pork tenderloin is zero carb and zero sugar in its plain cooked form, making it fully keto and carnivore compatible. At 120 calories and 20.7g protein per 100g, it fits tightly into calorie-deficit diets without sacrificing protein intake. It is naturally gluten-free and dairy-free, though marinades can change that, so check ingredients when eating out or using packaged seasonings. Pork tenderloin is not suitable for vegetarian, vegan, or halal diets. For weight loss, the low fat and high protein combination makes it one of the most efficient cuts to eat in large quantities without blowing your calorie budget. A 200g cooked serving provides over 41g protein for just 240 calories.
Daily Intake (100g)
100g of pork tenderloin provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in pork tenderloin?
Pork tenderloin contains 120 calories per 100g. A 4oz (113g) serving contains approximately 136 calories, with 23.4g protein and only 4g fat.
Is pork tenderloin good for weight loss?
Yes, pork tenderloin is excellent for weight loss. At 120 calories and 20.7g protein per 100g, it has one of the best protein-to-calorie ratios of any meat, keeping you full while staying within a calorie deficit.
How much protein in pork tenderloin?
Pork tenderloin contains 20.7g of protein per 100g. A 4oz (113g) serving provides 23.4g of protein, making it highly efficient for hitting daily protein targets.
Is pork tenderloin leaner than chicken breast?
Pork tenderloin is comparable to skinless chicken breast in fat content, with 3.5g of fat per 100g versus around 3.6g for chicken breast. Both are among the leanest protein sources available.
Is pork tenderloin keto?
Yes, plain pork tenderloin is keto-friendly with zero carbs and zero sugar. Keep sauces and marinades low in sugar to maintain the zero-carb profile.
How does pork tenderloin compare to pork chops for calories?
Pork tenderloin (120 cal/100g) is significantly leaner than pork chops (155 cal/100g) and much leaner than pork belly (518 cal/100g), making it the go-to cut when minimizing calories.
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