Pork Tenderloin
As lean as chicken breast, with a standout thiamin content.
Nutrition per 100 g
Standardised to 100 g of pork tenderloin, cooked for fair comparison. Typical serving: 100 g cooked — 143 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 143 kcal | 143 kcal | 100 kcal |
| Protein | 26 g | 26 g | 18.2 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 3.5 g | 3.5 g | 2.4 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of pork tenderloin, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.25 µg | 0.25 µg | 1% |
| Vitamin E | 0.08 mg | 0.08 mg | <1% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.95 mg | 0.95 mg | 79% |
| Riboflavin | 0.39 mg | 0.39 mg | 30% |
| Niacin | 7.4 mg | 7.4 mg | 46% |
| Vitamin B6 | 0.74 mg | 0.74 mg | 44% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0.57 µg | 0.57 µg | 24% |
| Pantothenic acid | 1 mg | 1 mg | 20% |
| Choline | 88.9 mg | 88.9 mg | 16% |
| Minerals | |||
| Calcium | 6 mg | 6 mg | <1% |
| Iron | 1.2 mg | 1.2 mg | 7% |
| Magnesium | 29 mg | 29 mg | 7% |
| Phosphorus | 267 mg | 267 mg | 21% |
| Potassium | 421 mg | 421 mg | 9% |
| Sodium | 57 mg | 57 mg | 2% |
| Zinc | 2.4 mg | 2.4 mg | 22% |
| Selenium | 38.2 µg | 38.2 µg | 69% |
| Copper | 0.11 mg | 0.11 mg | 12% |
| Manganese | 0.013 mg | 0.013 mg | <1% |
Source: USDA FoodData Central — Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat pork tenderloin?
- Pork is the richest common meat source of thiamin.
- Comparable leanness to poultry at a lower price.
- Cooks in 20 minutes whole.
How to include it
- Sear then roast whole, resting for ten minutes.
- Slice into medallions and pan-fry with apple and mustard.
- Marinate in garlic, paprika and yogurt before grilling.
Things to consider
- Cook to 63C and rest — overcooking is the usual complaint.
- Bacon and gammon are processed meats and a different nutritional story.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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