The pork tenderloin is a highly desirable cut of meat, prized for its mild flavor and lean structure. Located along the pig’s backbone, this long, thin muscle does little work and remains exceptionally tender. Because it contains minimal fat or connective tissue, it is considered one of the healthiest cuts of pork available.
Nutritional Profile of Plain Pork Tenderloin
A standard 3-ounce (85-gram) serving of cooked, plain, and trimmed pork tenderloin contains approximately 122 calories. This low count is due to the cut’s minimal fat content, making it comparable to a skinless chicken breast. The majority of the calories come from its high concentration of protein.
This serving size provides 22 grams of high-quality protein, which is essential for muscle repair and satiety. The fat content is low, typically settling around 3 grams per serving, with only about 1 gram being saturated fat. This profile places pork tenderloin well within the guidelines for a lean protein source.
Pork tenderloin is also carbohydrate-free, making it suitable for low-carb or ketogenic diets. When prepared simply by roasting or grilling without added fats, the caloric profile remains consistently low. This leanness has earned it the American Heart Association’s Heart-Check mark as an extra lean cut.
How Preparation Methods Affect Caloric Intake
The low calorie count of pork tenderloin is easily maintained when using methods like roasting, grilling, or baking. However, the total caloric value can increase significantly once external fats and sugars are introduced during preparation. Any cooking method that requires added oil or butter will raise the final calorie count.
For example, simply adding one tablespoon of olive oil contributes approximately 120 calories, while a tablespoon of butter adds about 100 calories. If the tenderloin is pan-fried, the total fat and calorie content can quickly double the baseline value.
Coating the tenderloin in breading or batter and then deep-frying causes a substantial increase in calories due to the absorption of cooking oil. Furthermore, many popular recipes include sweet glazes made from honey, brown sugar, or maple syrup. One tablespoon of pure honey adds roughly 64 calories, and a tablespoon of brown sugar adds about 52 calories, which quickly accumulates when used to coat an entire roast.
Comparing Tenderloin to Other Pork Cuts
Pork tenderloin stands out as the leanest cut compared to other popular pork products. A 3-ounce serving of roasted tenderloin contains 3 grams of fat and 122 calories.
This contrasts sharply with other cuts, such as a broiled, bone-in pork loin chop, which contains around 180 calories for the same size serving. A 3-ounce portion of braised pork shoulder climbs to approximately 227 calories.
The difference is due to the higher fat content in cuts like pork shoulder, often called Boston butt. Even cured and processed meats, such as two slices of cooked bacon, contain between 75 and 90 calories, with a high proportion coming from fat. The tenderloin is the clear choice for consumers prioritizing a high-protein, low-fat option.