Pork Tenderloin: Calories, Nutrition Facts, and Health Benefits (2026)

Pork tenderloin contains 122 calories per 3 oz cooked (85 g), providing 22.1 g of protein and 3 g of fat. It has no carbohydrates, fiber, or sugar, making it a lean protein option. Additionally, it offers 1.0 g of saturated fat, 1.6 mg of zinc, and 28 mcg of selenium.

This page provides an overview of the nutritional profile of pork tenderloin, focusing on its calorie content, macronutrient breakdown, and health benefits. It also examines how pork tenderloin fits into various dietary goals and its impact on blood sugar levels.

Pork Tenderloin Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for pork tenderloin per 3 oz cooked (85 g) and per 100 g serving.

Values are for 3 oz cooked (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	122	143	6%
Protein	22.1 g	26.0 g	44%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	3.0 g	3.5 g	4%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	340 mg	400 mg	7%
Saturated Fat	1.0 g	1.2 g	5%
Zinc	1.6 mg	1.9 mg	15%
Selenium	28 mcg	33 mcg	51%

About 0% of pork tenderloin calories come from carbohydrates, 77% from protein and 23% from fat.

Pork Tenderloin by Health Goal

The by-goal ratings section evaluates pork tenderloin against common dietary goals, highlighting its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (22.1 g in 122), very filling
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Good	Lean protein with modest saturated fat
Muscle gain	Excellent	High-quality complete protein at 22.1 g per serving

Pork Tenderloin and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Pork Tenderloin contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Pork Tenderloin Compares to Other Protein Foods

In the comparison table, pork tenderloin is measured against other protein foods to illustrate its nutritional advantages.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Pork Tenderloin	143	26.0	3.5	1.2
Pork Chop	231	26.0	13.0	4.5
Chicken Breast	165	31.0	3.6	1.0
Turkey Breast	147	30.0	2.0	0.6

Pork Tenderloin Myths, Checked

Pork tenderloin and pork loin are the same , Misleading. The tenderloin is a small, very lean muscle; the loin is larger and slightly fattier.

Lean pork has little protein , False. 3 oz of pork tenderloin has about 22 g protein.

How to Track Pork Tenderloin

With pork tenderloin, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log pork tenderloin accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of pork tenderloin?

Pork tenderloin contains 122 calories in a 3 oz serving. This makes it a relatively low-calorie protein option compared to other meats.

Is pork tenderloin good for weight loss?

Yes, pork tenderloin can be beneficial for weight loss due to its high protein content and low fat. With 22.1 g of protein per serving, it helps promote satiety.

Can people with diabetes eat pork tenderloin?

People with diabetes can eat pork tenderloin, as it has no carbohydrates. This means it does not raise blood sugar levels.

How much protein is in pork tenderloin?

Pork tenderloin is high in protein, providing 22.1 g per 3 oz serving. This makes it an excellent source of lean protein.

Is pork tenderloin high in sugar?

No, pork tenderloin is not high in sugar. It contains 0 g of sugar, making it suitable for low-sugar diets.

Is pork tenderloin lean?

Yes, pork tenderloin is considered a lean cut of meat. It has only 3 g of fat per serving, with 1.0 g being saturated fat.

Key Takeaways

• Pork tenderloin has 122 calories per 3 oz cooked (85 g).
• It provides 22.1 g of protein per serving.
• There are no carbohydrates, fiber, or sugar in pork tenderloin.
• Pork tenderloin contains 3 g of fat, including 1.0 g of saturated fat.
• It offers 1.6 mg of zinc and 28 mcg of selenium per serving.
• Pork tenderloin is a suitable option for those monitoring blood sugar levels.