Calories in Pork Tenderloin: Lean, Roasted, and Nutritional Value

Pork tenderloin is a popular cut of meat known for its leanness and versatility. It’s a great source of protein and several essential nutrients. This article delves into the calorie content and nutritional profile of pork tenderloin, providing valuable information for health-conscious individuals.

Calorie Content

The calorie content of pork tenderloin varies depending on the cooking method and serving size.

• 100 grams (3.5 ounces) of lean, roasted pork tenderloin contains approximately 132 calories.
• One ounce of roasted pork tenderloin provides around 34 calories.

Nutritional Value

Beyond its calorie content, pork tenderloin offers a range of essential nutrients, including:

Macronutrients:

• Protein: Pork tenderloin is an excellent source of protein, with 100 grams providing approximately 21 grams. Protein is crucial for building and repairing tissues, producing enzymes and hormones, and maintaining a healthy immune system.
• Fat: Roasted pork tenderloin contains a moderate amount of fat, with 100 grams providing around 3.4 grams. Of this fat, about 1.2 grams are saturated fat, 1.5 grams are monounsaturated fat, and 0.4 grams are polyunsaturated fat.
• Carbohydrates: Pork tenderloin is virtually carbohydrate-free, with 100 grams containing less than 1 gram of carbohydrates.

Micronutrients:

• Iron: Pork tenderloin is a good source of iron, with 100 grams providing approximately 1.2 milligrams. Iron is essential for red blood cell production and oxygen transport throughout the body.
• Potassium: Roasted pork tenderloin contains a significant amount of potassium, with 100 grams providing around 366 milligrams. Potassium plays a vital role in maintaining fluid balance, regulating blood pressure, and supporting nerve and muscle function.
• Vitamin B12: Pork tenderloin is an excellent source of vitamin B12, with 100 grams providing approximately 0.5 micrograms. Vitamin B12 is crucial for red blood cell production, nerve function, and DNA synthesis.

Health Benefits

Incorporating lean pork tenderloin into a balanced diet can offer several health benefits:

• Supports Muscle Growth and Repair: The high protein content of pork tenderloin aids in building and repairing muscle tissue, making it beneficial for athletes, fitness enthusiasts, and individuals recovering from injuries.
• Boosts Iron Levels: Pork tenderloin is a good source of iron, which is essential for preventing iron deficiency and its associated symptoms, such as fatigue, weakness, and shortness of breath.
• Regulates Blood Pressure: The potassium in roasted pork tenderloin helps regulate blood pressure by counteracting the effects of sodium. Maintaining healthy blood pressure reduces the risk of heart disease and stroke.
• Supports Cognitive Function: Vitamin B12, found in abundance in pork tenderloin, is crucial for cognitive function, memory, and mood regulation. Adequate vitamin B12 levels may help reduce the risk of cognitive decline and neurodegenerative disorders.

Pork tenderloin is a nutritious and versatile cut of meat that can be enjoyed as part of a balanced diet. Its lean protein content, essential vitamins, and minerals make it a valuable addition to meals. Whether roasted, grilled, or pan-seared, pork tenderloin provides a satisfying and nutrient-rich option for health-conscious individuals.