Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled

Pork tenderloin is a specific cut from the loin of the pig, located along the dorsal side of the animal’s spine. Unlike other cuts of pork that may include more fat or connective tissue (such as pork shoulder or belly), the tenderloin is a long, narrow, boneless muscle that does very little work during the pig’s life. This anatomical characteristic is what gives pork tenderloin its signature tenderness compared to other cuts. The tenderloin lies beneath the loin muscle and is considered one of the most prized cuts of pork because of its fine texture and mild flavor. Historically, pork has been consumed by humans for thousands of years, with evidence of domestication of pigs going back to at least 5000 BCE in the Near East. Pigs were bred not only for survival and utility but also for their meat, which could be preserved through curing and smoking techniques. Over time, specific cuts like the loin and tenderloin became distinguished in butchery traditions because they were particularly tender and flavorful. Today, pork tenderloin is widely available in supermarkets and butchers’ shops around the world, especially in countries with high pork consumption such as the United States, China, Spain, and Germany. Portable and adaptable, pork tenderloin can be found fresh, frozen, seasoned, or marinated. The tenderloin cut itself can vary by region. For example, in the United States, ‘pork tenderloin’ generally refers to a single, untrimmed muscle weighing between 0.75 to 1.25 pounds, whereas in European butchery, it may be sold as whole or portioned medallions. Some markets also differentiate between pork loin and pork tenderloin, though consumers sometimes use the terms interchangeably. Variations also arise based on whether the tenderloin is trimmed of external fat or left with some separable lean and fat, as is the case with USDA FoodData Central’s classification for the cut in this profile. When selecting pork tenderloin at a market, the lean meat should be pale pink with a slight marbling of fat, which contributes to juiciness after cooking. Unlike fattier cuts that require slow cooking or braising, tenderloin is best suited for quick, high‑heat methods like grilling, roasting, or broiling, which preserve its moisture and tenderness. Despite being a red meat, pork tenderloin’s low fat content and high protein profile position it as a lean meat alternative more similar to skinless poultry in nutritional considerations. Its versatility and relatively neutral flavor make it compatible with a wide range of herbs, spices, and global culinary traditions, from Asian‑inspired marinades to Mediterranean roasting approaches.

The nutrition profile of broiled pork tenderloin reflects its status as a lean, nutrient‑dense source of high‑quality animal protein. Per 100g cooked, this cut provides ~201 calories, nearly 30g protein, and just over 8g of total fat, making it a protein‑forward food that supports muscle maintenance and overall energy metabolism. The predominance of protein in this cut means it delivers approximately 15–20% of daily protein needs in a single modest portion, depending on age, sex, and activity level. Detailed macro breakdown reveals that pork tenderloin contains 0g carbohydrates and 0g fiber, which aligns with the nutritional profile of most unprocessed meats. The total fat content of 8.11g includes about 2.93g of saturated fat, while the remainder consists of monounsaturated and polyunsaturated fats. Compared with fattier pork cuts like loin chops or shoulder, tenderloin’s lower saturated fat content contributes to its appeal for those managing blood lipids, though overall dietary context remains critical. Micronutrients are another strength of pork tenderloin. It is particularly rich in selenium (47.7 µg), a trace mineral with antioxidant roles in the body that supports thyroid function and immune defense. B‑vitamins such as thiamin (0.968 mg), riboflavin (0.378 mg), and vitamin B‑6 (0.515 mg) are present in substantial amounts, contributing to energy metabolism and neurological health. The cut also provides vitamin B‑12 (0.98 µg), essential for red blood cell production and nervous system function. Minerals such as potassium (444 mg) and phosphorus (290 mg) support electrolyte balance and bone health, while zinc (2.89 mg) plays roles in immune competence. Compared to other animal proteins, pork tenderloin stacks up favorably in its protein‑to‑fat ratio. For example, chicken breast typically provides a similar protein content with slightly lower total fat, whereas fattier red meats like beef sirloin have higher saturated fat. This lean profile makes pork tenderloin a flexible protein source in diets aimed at weight management, muscle building, or balanced macronutrient distribution. The absence of carbohydrates makes it compatible with low‑carbohydrate and ketogenic dietary approaches, while micronutrient richness supports general nutritional adequacy in omnivorous diets.

Source: USDA FoodData Central (FDC ID: 167904)