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Bacon vs Pork Tenderloin: Calories Compared
Pork Tenderloin is lower in calories (109 vs 417 per 100g). Bacon has 12.6g protein per 100g versus 20.9g in Pork Tenderloin.
Per typical serving, Bacon provides 192 kcal (based on a 46g portion) versus Pork Tenderloin at 109 kcal (100g). The average adult needs around 2,000 calories per day, so bacon contributes 9.6% and pork tenderloin contributes 5.5% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Bacon | Pork Tenderloin |
|---|---|---|
| Calories | 417 kcal | 109 kcal |
| Protein | 12.6g | 20.9g |
| Carbohydrates | 1.3g | 0g |
| of which Sugars | 1g | 0g |
| Fat | 39.7g | 2.2g |
| of which Saturates | 13.3g | 0.7g |
| Fibre | 0g | 0g |
| Sodium | 662mg | 53mg |
| Potassium | 198mg | 399mg |
| Calcium | 5mg | 5mg |
| Iron | 0.4mg | 1mg |
| Vitamin C | 0mg | 0mg |
| Vitamin A | 11µg | 0µg |
| Selenium | 20µg | 31µg |
| Riboflavin (B2) | 0.1mg | 0.3mg |
Nutrient-by-nutrient breakdown
- Calories: Bacon has more (417kcal vs 109kcal per 100g) — a difference of 308kcal. Pork Tenderloin is the lower-calories option if that is your priority.
- Protein: Pork Tenderloin has more (20.9g vs 12.6g per 100g) — a difference of 8.3g. Pork Tenderloin is the stronger source of protein here.
- Carbohydrates: Bacon has more (1.3g vs 0g per 100g) — a difference of 1.3g.
- Sugars: Bacon has more (1g vs 0g per 100g) — a difference of 1g. Pork Tenderloin is the lower-sugars option if that is your priority.
- Fat: Bacon has more (39.7g vs 2.2g per 100g) — a difference of 37.5g. Pork Tenderloin is the lower-fat option if that is your priority.
- Saturated fat: Bacon has more (13.3g vs 0.7g per 100g) — a difference of 12.6g. Pork Tenderloin is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Bacon has more (662mg vs 53mg per 100g) — a difference of 609mg. Pork Tenderloin is the lower-sodium option if that is your priority.
- Potassium: Pork Tenderloin has more (399mg vs 198mg per 100g) — a difference of 201mg. Pork Tenderloin is the stronger source of potassium here.
- Calcium: both foods contain the same amount (5mg per 100g).
- Iron: Pork Tenderloin has more (1mg vs 0mg per 100g) — a difference of 1mg. Pork Tenderloin is the stronger source of iron here.
- Vitamin c: both foods contain the same amount (0mg per 100g).
- Vitamin a: Bacon has more (11µg vs 0µg per 100g) — a difference of 11µg. Bacon is the stronger source of vitamin A here.
- Selenium: Pork Tenderloin has more (31µg vs 20µg per 100g) — a difference of 11µg. Pork Tenderloin is the stronger source of selenium here.
- Riboflavin (b2): Pork Tenderloin has more (0mg vs 0mg per 100g) — a difference of 0mg. Pork Tenderloin is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Bacon | % DV | Pork Tenderloin | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Pork Tenderloin is the lower-calorie option at 109 kcal per 100g. If you need more protein, Pork Tenderloin provides more at 20.9g per 100g. For lower carbohydrates, Pork Tenderloin has fewer carbs at 0g per 100g.
Both bacon and pork tenderloin can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Bacon or Pork Tenderloin?
Bacon has 417 calories per 100g while Pork Tenderloin has 109 calories per 100g. Bacon is higher in calories by 308 kcal per 100g.
Which has more protein, Bacon or Pork Tenderloin?
Bacon contains 12.6g of protein per 100g. Pork Tenderloin contains 20.9g of protein per 100g. Pork Tenderloin has more protein.
Is Bacon healthier than Pork Tenderloin?
Bacon has 417 kcal, 12.6g protein, 1.3g carbs and 39.7g fat per 100g. Pork Tenderloin has 109 kcal, 20.9g protein, 0g carbs and 2.2g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Bacon or Pork Tenderloin?
Bacon contains 0g of fibre per 100g, and Pork Tenderloin contains 0g per 100g. Bacon has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Bacon vs Pork Tenderloin?
A typical 2 rashers of bacon (46g) is around 192 calories. A typical 100g serving of pork tenderloin (100g) is around 109 calories — a difference of 83 kcal per serving in favour of pork tenderloin.
Can I substitute Bacon for Pork Tenderloin in recipes?
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).