Calories in raw pork tenderloin.
109 kcal per 100 g.
Pork tenderloin is the leanest common cut of pork — raw, it is lower in calories per 100 g than skinless chicken breast, with comparable protein. It is the cut, not the animal, that decides the number.
Pork, fresh, loin, tenderloin, separable lean only, raw · SR Legacy (2018-04) · USDA FDC 168249
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 109 kcal | 109 kcal |
| Protein | 21 g | 21 g |
| Carbohydrates | 0 g | 0 g |
| Fat | 2.17 g | 2.17 g |
| Fibre | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Saturated fat | 0.7 g | 0.7 g |
| Sodium | 53 mg | 53 mg |
| Salt (calculated from sodium) | 0.13 g | 0.13 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0.2 ug | 0.2 ug |
| Vitamin E (alpha-tocopherol) | 0.22 mg | 0.22 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 1 mg | 1 mg |
| Riboflavin | 0.34 mg | 0.34 mg |
| Niacin | 6.68 mg | 6.68 mg |
| Vitamin B6 | 0.78 mg | 0.78 mg |
| Folate, total | 0 ug | 0 ug |
| Vitamin B12 | 0.51 ug | 0.51 ug |
| Potassium | 399 mg | 399 mg |
| Calcium | 5 mg | 5 mg |
| Phosphorus | 247 mg | 247 mg |
| Magnesium | 27 mg | 27 mg |
| Iron | 0.98 mg | 0.98 mg |
| Zinc | 1.89 mg | 1.89 mg |
| Selenium | 30.8 ug | 30.8 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.09 mg | 0.09 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
At 109 kcal per 100 g with 2.2 g of fat, raw tenderloin is leaner than raw skinless chicken breast, which is 120. It is the leanest cut in this family by a long way — ground pork is 263 — and it cooks accordingly: there is almost no fat to render, so it goes from done to dry in a couple of minutes. Roasting takes it to 143 per 100 g and broiling to 187, both by water loss rather than by anything added.
Logging this food
A 4 oz portion is 113 g raw and 123 kcal; a whole tenderloin in USDA's listing is 505 g and 550 kcal, which is a joint for three or four people at the cost of one restaurant starter. Weigh the raw joint and divide, or weigh your own slice after cooking and use the roasted row — the two describe the same meat at different weights.
Swaps and alternatives
Nothing in pork comes close: ground pork is 263 kcal per 100 g raw and bacon 393. Against other meats, raw skinless chicken breast is 120 and 95% lean beef 137, so tenderloin is the leanest of the three. If a recipe calls for pork shoulder or belly, swapping in tenderloin changes the dish as much as the number.