Calories in Pork Tenderloin: Per 100 g, Per Serving & Nutrition Facts
147 kcal (615 kJ) per 100 g · P/F/C 26/4/0 g
Serving (120 g) — 176 kcal (738 kJ) · Nutri-Score A
Figures are for: Pork tenderloin, roasted
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is pork tenderloin healthy?
Yes. On its nutrient profile, pork tenderloin is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 31 g per serving — 55% of the 56 g daily reference for a 70 kg (154 lb) adult.
- All green on the traffic light: 0 g sugar, 0.1 g salt and 1.4 g saturated fat per 100 g.
A typical serving is 120 g: 176 kcal, 31 g protein, 4.8 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Tenderloin is the leanest cut of pork — close to chicken breast in fat. These figures are for roasted lean tenderloin.
How many calories in pork tenderloin: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 120 g |
|---|---|---|
| Calories | 147 kcal | 176 kcal |
| Energy (kilojoules) | 615 kJ | 738 kJ |
| Protein | 26 g | 31 g |
| Fat | 4 g | 4.8 g |
| incl. saturated | 1.4 g | 1.7 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.2 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 167905, “Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 74%fat 26%carbs 0%
Vitamins and minerals in pork tenderloin
Per 100 g, the standouts are thiamin — 0.94 mg, 79% of the Daily Value (#2 of 29 in our meat & poultry section); selenium — 38 mcg, 69% of the Daily Value (#3 of 29 in our meat & poultry section); niacin — 7.4 mg, 46% of the Daily Value.
| Nutrient | Per 100 g | Serving: 120 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.94 mg | 1.1 mg | 94% |
| Riboflavin (B2) | 0.39 mg | 0.46 mg | 36% |
| Niacin (B3) | 7.4 mg | 8.9 mg | 56% |
| Vitamin B6 | 0.74 mg | 0.88 mg | 52% |
| Vitamin B12 | 0.57 mcg | 0.68 mcg | 28% |
| Potassium | 419 mg | 503 mg | 11% |
| Magnesium | 29 mg | 35 mg | 8% |
| Phosphorus | 265 mg | 318 mg | 25% |
| Iron | 1.2 mg | 1.4 mg | 8% |
| Zinc | 2.4 mg | 2.9 mg | 26% |
| Copper | 0.11 mg | 0.13 mg | 15% |
| Selenium | 38 mcg | 46 mcg | 83% |
| Cholesterol | 73 mg | 88 mg | 29% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Pork, fresh, loin, tenderloin, separable lean and fat, cooked, roasted” (FDC ID 167905, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Pork Tenderloin calories by weight, 50–300 g
150 g of pork tenderloin has 221 calories and 200 g has 294. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 74 | 13 / 2 / 0 |
| 100 g | 147 | 26 / 4 / 0 |
| 120 g — typical serving | 176 | 31 / 4.8 / 0 |
| 150 g | 221 | 39 / 6 / 0 |
| 200 g | 294 | 52 / 8 / 0 |
| 250 g | 368 | 65 / 10 / 0 |
| 300 g | 441 | 78 / 12 / 0 |
Try it with your numbers
Portion → calories and macros
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Pork Tenderloin: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Pork tenderloin, raw | 142 | 20 / 7 / 0 |
| Pork tenderloin, roasted | 147 | 26 / 4 / 0 |
| Pork shoulder (neck end), raw | 174 | 20 / 10 / 0.3 |
| Roast pork shoulder | 275 | 22 / 21 / 0 |
| Grilled pork neck | 290 | 22 / 23 / 0 |
| Roast pork belly | 450 | 14 / 44 / 0 |
| Pork belly, raw | 518 | 9.3 / 53 / 0 |
How much movement is one serving?
A 120 g serving is 176 kcal — roughly 58 min of easy walking or 22 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Pork Tenderloin: swaps and alternatives
No need to swap: pork tenderloin already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 1.4 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair pork tenderloin with
A serving of pork tenderloin has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 120 g, a typical serving of pork tenderloin.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Pork Tenderloin | A | 176 | 31 | 0 |
| Turkey | A | 186 | 35 | 0 |
| Chicken Thigh | A | 252 | 29 | 0 |
Pork Tenderloin vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Duck | 135 | 18 / 6 / 0.9 |
| Chicken Breast | 137 | 29 / 1.8 / 0 |
| Peameal Bacon | 146 | 28 / 2.8 / 1.8 |
| Pork Tenderloin | 147 | 26 / 4 / 0 |
| Chicken Drumsticks | 161 | 18 / 9.2 / 0.1 |
| Beef Liver | 165 | 20 / 8 / 4 |
| Ground Turkey | 185 | 25 / 9.5 / 0 |
FAQ
How many calories are in 100 g of pork tenderloin?
100 g of pork tenderloin has 147 calories, with 26 g protein, 4 g fat and 0 g carbohydrates.
How many calories are in a serving of pork tenderloin?
A 120 g serving has 176 calories: 31 g protein, 4.8 g fat and 0 g carbs.
What are the macros of pork tenderloin?
Per 100 g: 26 g protein, 0 g carbs and 4 g fat. By calories that's about 74% protein, 0% carbs and 26% fat.
How long do you have to walk to burn a serving of pork tenderloin?
About 58 min of easy walking or 22 min of cycling for a 70 kg (154 lb) person — that's the 176 calories in a 120 g serving.
What vitamins and minerals are in pork tenderloin?
Per 100 g, pork tenderloin is richest in thiamin (0.94 mg, 79% DV), selenium (38 mcg, 69% DV), niacin (7.4 mg, 46% DV) — from USDA FoodData Central record 167905.
How much fiber is in pork tenderloin?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in pork tenderloin change with the type and cooking method?
Per 100 g it ranges from 142 kcal (pork tenderloin, raw) to 518 kcal (pork belly, raw); pork tenderloin, roasted is in between, at 147 kcal.