How Many Calories in Pork Tenderloin? Nutrition & Macros

A serving of roasted pork tenderloin (113 g) contains approximately 162 calories. Per 100 g, lean roasted pork tenderloin has 143 calories (598 kJ). A single medallion (56 g) has about 80 calories. The calorie count varies with cooking method — grilled is about 155 kcal/100 g and breaded-fried increases to around 245 kcal/100 g.

A serving of pork tenderloin (113 g) provides approximately 29.6 g of protein. Per 100 g, roasted lean pork tenderloin has 26.17 g of protein — one of the highest protein-to-calorie ratios among pork cuts. About 73% of calories come from protein, making it comparable to chicken breast for muscle building.

Yes, pork tenderloin is one of the leanest cuts of pork available. With only 3.51 g of total fat and 1.2 g of saturated fat per 100 g, it rivals chicken breast (3.6 g fat) for leanness. It has even less fat than many cuts of beef. The USDA classifies it as an "extra lean" cut.

They are remarkably similar. Pork tenderloin: 143 kcal, 26.17 g protein, 3.51 g fat per 100 g. Chicken breast (grilled): 165 kcal, 31 g protein, 3.6 g fat per 100 g. Pork tenderloin actually has slightly fewer calories and less fat, while chicken breast has more protein. Both are excellent lean protein choices.

Pork tenderloin is outstanding for weight loss. At 143 kcal per 100 g with 26.17 g protein and only 3.51 g fat, it has one of the best protein-to-calorie ratios of any meat. A serving (113 g) provides 29.6 g of protein at just 162 calories. Zero carbs, very low sodium (57 mg). The high protein content promotes satiety and preserves muscle mass during a calorie deficit.

Yes, pork tenderloin is perfect for keto with zero carbs and zero sugar per 100 g. However, it's very lean (3.51 g fat), so you'll want to add a fat source when cooking — such as butter, olive oil, or a cream-based sauce — to hit your keto fat macros. A serving with 1 tablespoon of butter adds about 100 calories and 12 g of fat.