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How Many Calories in Pork Tenderloin?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 31 kcal | 5.9g |
| 100g | 109 kcal | 20.9g |
A pork tenderloin contains 109 calories per 100g. A typical 100g serving (100g) provides about 109 calories. Pork Tenderloin is moderate in calories and is a good source of protein. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Pork Tenderloin Nutrition Facts
| Nutrient | Per 100g | Per serving (100g) |
|---|---|---|
| Calories | 109 kcal | 109 kcal |
| Protein | 20.9g | 20.9g |
| Carbohydrates | 0.0g | 0.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 2.2g | 2.2g |
| of which Saturates | 0.7g | 0.7g |
| Fibre | 0.0g | 0.0g |
| Sodium | 53.0mg | 53mg |
| Potassium | 399.0mg | 399mg |
| Calcium | 5.0mg | 5mg |
| Iron | 1.0mg | 1.0mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 30.8µg | 31µg |
| Riboflavin (B2) | 0.3mg | 0.3mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (42% DV) — an excellent source
- Low in saturated fat (3% DV)
- Low in sodium (2% DV)
- High in selenium (56% DV) — an excellent source
- High in riboflavin (B2) (23% DV) — an excellent source
- Calories: 5% DV
- Protein: 42% DV
- Carbohydrates: 0% DV
- Fibre: 0% DV
- Fat: 3% DV
- Saturated fat: 3% DV
- Sodium: 2% DV
- Potassium: 8% DV
- Calcium: 0% DV
- Iron: 6% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 56% DV
- Riboflavin (B2): 23% DV
High-protein options alongside pork tenderloin
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Good to know
Cooking method changes the final calorie and fat count more than the cut itself — grilling, baking or steaming typically adds nothing, while frying can add a meaningful amount of fat per serving.
Does pork tenderloin fit your diet?
High-protein diets
At 20.9g of protein per 100g, pork tenderloin clears the 15g/100g threshold generally used to call a food high-protein — a useful contributor if you're tracking protein intake for muscle maintenance, satiety, or a higher-protein eating pattern.
Low-carb / keto
Pork Tenderloin contains 0.0g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in pork tenderloin per 100g?
Pork Tenderloin contains 109 calories per 100g, based on USDA reference data.
Is pork tenderloin high in calories?
A 100g serving of pork tenderloin (100g) has around 109 calories — roughly 5% of a 2,000-calorie daily intake.
Is pork tenderloin good for weight loss?
At 109 calories per 100g, pork tenderloin is relatively low in calories and can fit well into a weight-loss diet. A 100g serving provides about 109 calories.
How much protein is in pork tenderloin?
Pork Tenderloin contains 20.9g of protein per 100g.
Is pork tenderloin a good source of fibre?
Pork Tenderloin is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does pork tenderloin compare to chicken, roasting, light meat, meat only, raw?
Pork Tenderloin has 109 calories per 100g, close to chicken, roasting, light meat, meat only, raw at 109 — 0 calories fewer per 100g. See the full macro breakdown above.
Is pork tenderloin keto-friendly?
Pork Tenderloin contains 0.0g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of pork tenderloin for 20g of protein?
With 20.9g of protein per 100g, you'd need roughly 96g of pork tenderloin to reach 20g of protein
Foods with a similar calorie count
Other meat & fish closest to pork tenderloin by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork Tenderloin (this page) | 109 kcal | 20.9g | 0.0g | 2.2g |
| Chicken, Roasting, Light Meat, Meat Only, Raw | 109 kcal | 22.2g | 0.0g | 1.6g |
| Turkey, Drumstick, From Whole Bird, Meat Only, Raw | 109 kcal | 23.7g | 0.1g | 1.5g |
| Turkey Breast, Low Salt, Prepackaged or Deli, Luncheon Meat | 109 kcal | 21.8g | 3.5g | 0.8g |
| Oscar Mayer, Chicken Breast (honey Glazed) | 109 kcal | 19.9g | 4.3g | 1.5g |
| Frankfurter, Beef, Pork, and Turkey | 109 kcal | 12.5g | 11.2g | 1.6g |
| Pork, Cured, Ham with Natural Juices, Spiral Slice | 109 kcal | 19.2g | 1.2g | 3.3g |
More kit for pork tenderloin tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.