Calories in roasted pork tenderloin.
143 kcal per 100 g.
Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted · SR Legacy (2018-04) · USDA FDC 168250
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 143 kcal | 143 kcal |
| Protein | 26.2 g | 26.2 g |
| Carbohydrates | 0 g | 0 g |
| Fat | 3.51 g | 3.51 g |
| Fibre | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Saturated fat | 1.2 g | 1.2 g |
| Sodium | 57 mg | 57 mg |
| Salt (calculated from sodium) | 0.14 g | 0.14 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0.2 ug | 0.2 ug |
| Vitamin E (alpha-tocopherol) | 0.08 mg | 0.08 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.95 mg | 0.95 mg |
| Riboflavin | 0.39 mg | 0.39 mg |
| Niacin | 7.43 mg | 7.43 mg |
| Vitamin B6 | 0.74 mg | 0.74 mg |
| Folate, total | 0 ug | 0 ug |
| Vitamin B12 | 0.57 ug | 0.57 ug |
| Potassium | 421 mg | 421 mg |
| Calcium | 6 mg | 6 mg |
| Phosphorus | 267 mg | 267 mg |
| Magnesium | 29 mg | 29 mg |
| Iron | 1.15 mg | 1.15 mg |
| Zinc | 2.42 mg | 2.42 mg |
| Selenium | 38.2 ug | 38.2 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.11 mg | 0.11 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
143 kcal per 100 g roasted against 109 raw: the joint lost about a quarter of its weight as water and the calories stayed where they were. No fat was gained — there is barely any to gain — so this is concentration and nothing else. Anything brushed on before it went in the oven is on top of this figure, and on a cut this lean, a tablespoon of oil is a third again.
Logging this food
A 3 oz portion is 85 g cooked and 121 kcal. A whole roasted tenderloin is 402 g and 575 kcal, down from 505 g raw. If you weighed the joint before it went in, use the raw row instead; crossing the two understates a cooked portion by roughly a quarter, which on a 200 g plate of pork is about 70 kcal.
Swaps and alternatives
Roasted skinless chicken breast is 165 kcal per 100 g against this row's 143, so roasted pork tenderloin is the leaner of the two. Broiling the same tenderloin gives 187, mostly because the higher heat drives off more water. Ground pork cooked is 297, more than twice this, which is the swap that actually moves a meal.