Pork tenderloin is considered a lean cut of pork that is relatively low in fat and calories. The tenderloin comes from a muscle in the loin region that doesn’t get much use, so it remains very tender. Let’s take a closer look at the nutrition facts of pork tenderloin and how its fat content compares to other cuts of pork.
Nutrition facts for 3 ounces of raw pork tenderloin
Here are some key nutrition facts for a 3 ounce serving of raw pork tenderloin, according to the USDA:
| Calories | 122 |
|---|---|
| Fat | 3 g |
| Saturated fat | 1 g |
| Protein | 22 g |
As you can see, a 3 ounce serving of raw pork tenderloin contains only 3 grams of total fat. It also provides 22 grams of protein, making it an excellent source of lean protein.
Comparing the fat in pork tenderloin to other pork cuts
To put the fat content of pork tenderloin into perspective, let’s compare it to a few other common pork cuts:
| Cut of pork | Total fat (in 3 ounce serving) |
|---|---|
| Pork tenderloin | 3 g |
| Pork chop | 5 g |
| Pork ribs | 9 g |
| Pork belly | 15 g |
Pork tenderloin has significantly less fat than rib cuts like pork chops and back cuts like pork belly. It’s the leanest cut of them all.
Fat content in cooked pork tenderloin
Keep in mind that the nutrition information provided above is for raw pork. When meat is cooked, some fat melts off during the cooking process.
Here are the nutrition facts for a 3 ounce serving of roasted pork tenderloin, according to the USDA:
| Calories | 139 |
|---|---|
| Fat | 2 g |
| Saturated fat | 1 g |
| Protein | 25 g |
The fat content decreases slightly when the tenderloin is roasted, with just 2 grams of total fat per serving. The protein also increases to 25 grams as the meat loses moisture during cooking.
Choosing lean cuts
When choosing pork, opt for leaner cuts like pork tenderloin and pork loin if you are concerned about fat and calories. Avoid higher fat cuts like pork belly, ribs, bacon, and sausage.
You can also trim any external fat off the tenderloin before cooking to further reduce fat. Choose healthy cooking methods like roasting, grilling or broiling instead of frying in oil.
Watching portion sizes
While pork tenderloin is low in fat, it’s still important to watch your portion sizes. A 3 ounce serving is a reasonable portion, providing 25 grams of protein. But restaurant servings are often much larger, in the 6-8 ounce range.
Eating double or triple the recommended serving size can add up in terms of fat and calories. Measure your portions at home to maintain appropriate serving sizes.
Conclusion
Pork tenderloin is one of the leanest cuts of pork available. A 3 ounce serving contains only 2-3 grams of fat when cooked, providing 25 grams of protein. It contains significantly less fat than fattier pork cuts like ribs, chops and bacon.
Choosing lean cuts of pork like the tenderloin and watching your portion sizes can help minimize fat intake. Trimming external fat and using healthy cooking methods will also reduce the fat content of your pork dishes.
So in summary, pork tenderloin is considered a lean cut of pork that is relatively low in fat compared to other cuts. In moderation and prepared properly, it can be part of a healthy diet.
Nutrition Benefits of Pork Tenderloin
In addition to being lean and low in fat, pork tenderloin has several other nutritional benefits:
High in Protein
A 3 ounce serving of pork tenderloin provides 25 grams of protein, which is about 50% of the recommended daily value. Protein plays important roles in building muscle mass, supporting bone health, and keeping you feeling full.
Source of Thiamin
Pork tenderloin contains thiamin (also known as vitamin B1), an important water-soluble B vitamin. Thiamin is essential for converting carbohydrates into energy and supporting nerve and heart health.
Rich in Selenium
Pork is one of the best dietary sources of selenium, an antioxidant mineral. Selenium plays a role in reproductive health, thyroid function, and protection against oxidative damage and infection.
Contains Other B Vitamins
In addition to thiamin, pork tenderloin contains other B vitamins like niacin, vitamin B6 and vitamin B12. These vitamins help with energy production, nerve function, heart health and creating red blood cells.
Good Source of Phosphorus
Phosphorus is a mineral that works with calcium to support bone health. Pork tenderloin provides phosphorus, with a 3 ounce serving meeting about 15% of the recommended daily intake.
Has Zinc and Iron
Pork tenderloin contains both zinc and iron in smaller amounts. Zinc supports immune function and wound healing, while iron carries oxygen in the blood as part of hemoglobin.
Potential Drawbacks of Eating Pork
While pork tenderloin is lean, eating pork does come with some potential downsides:
Heme Iron
Pork contains heme iron, a form of iron only found in meat that may be associated with an increased risk of certain chronic diseases when eaten in excess.
Nitrates/Nitrites
Processed pork products often contain preservatives like nitrates and nitrites, which have been linked to cancer. But this does not apply to fresh cuts like tenderloin.
Parasites
Undercooked pork may contain parasites like trichinella or Taenia solium. Proper cooking kills any potential parasites and renders pork safe to eat.
High in Cholesterol
While pork tenderloin is low in fat, it is still moderately high in cholesterol. A 3 ounce serving contains 79 mg of cholesterol, or over one-fourth the daily recommended limit.
Allergies
Pork allergies, while uncommon, can cause reactions ranging from mild to anaphylactic. People with sensitivities may need to avoid pork.
Healthy Recipes Using Pork Tenderloin
Here are some healthy recipe ideas that incorporate pork tenderloin:
Roasted Pork Tenderloin with Vegetables
Roast pork tenderloin in the oven until just cooked through. Serve with roasted potatoes and Brussels sprouts for a complete meal.
Grilled Pork Tenderloin with Peach Salsa
Grill pork tenderloin on a preheated grill for amazing flavor. Top with a fresh peach salsa for a pop of summer.
Asian Stir Fry with Pork
Stir fry thin slices of pork tenderloin with veggies like broccoli, carrots, peppers and serve over cauliflower rice.
Pork Tenderloin with Creamy Mustard Sauce
Simmer pork tenderloin in a creamy Dijon mustard sauce flavored garlic, thyme and white wine.
Citrus Marinated Pork Tenderloin
Marinate pork tenderloin in orange juice, lime, honey and spices before grilling or baking.
Pork Tenderloin Sandwiches
Grill or pan fry pork tenderloin, slice thinly and serve on whole wheat buns with lettuce, tomato and avocado.
Pork Tenderloin Stuffed with Prunes and Apple
Stuff a sliced pork tenderloin with a filling of prunes, apples, onion, garlic and spices before roasting.
Conclusion
Pork tenderloin is considered one of the leanest cuts of pork, with only 2-3 grams of fat per serving. It contains less fat than fattier cuts like pork chops, ribs and bacon. Choosing moderate portion sizes of pork tenderloin, trimming excess fat and using healthy cooking methods can help minimize fat intake.
In addition to being low in fat, pork tenderloin is rich in protein, B vitamins, selenium, phosphorus and other nutrients. It can be part of a healthy diet when consumed in moderation and balanced with vegetables, fruits, and whole grains.
Some potential downsides to eating pork include heme iron content, preservatives like nitrates/nitrites added to processed pork, parasites if undercooked, and high cholesterol. Overall, pork tenderloin is a lean, nutrient-dense pork option.
Adding this healthy cut of pork to your diet a couple times a week can increase your protein intake. Just be mindful of portion sizes and preparation methods to maintain its leanness.