Chicken, Turkey & Lean Meats
Protein in Pork Tenderloin: Protein, Calories, and Meal Ideas
Pork tenderloin is one of the leanest pork cuts, with protein density close to poultry and a mild flavor that works well for meal prep.
Protein per serving
40g
150 g cooked pork tenderloin / about 5.3 oz
Calories per serving
215
150 g serving
Protein per 100g
27g
143 calories per 100 g
Protein density
18.9g
protein per 100 calories
Pork Tenderloin Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 150 g cooked pork tenderloin / about 5.3 oz | 40g | 215 |
| Per 100 g | 100 g | 27g | 143 |
| Protein density | 100 calories | 18.9g | 100 |
Representative source entry: Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted. Choose tenderloin rather than fattier pork cuts when matching these values. Marinades and pan oil can change calories quickly.
Good for weight loss? Excellent
Pork tenderloin is a lean cut, so it provides a high protein dose without the calorie load of fattier pork options.
Good for muscle gain? Excellent
Pork tenderloin provides complete protein and pairs easily with rice, potatoes, pasta, or beans for muscle-gain meals.
Meal Ideas with Pork Tenderloin
Pork tenderloin with potatoes and green beans
Pork rice bowl with cabbage slaw
Pork tenderloin tacos with salsa
Meal-prep pork slices with quinoa and vegetables
Tracking Tips
- Trim visible fat before cooking if you want leaner values.
- Track cooked pork by cooked weight.
- Add sauce, glaze, and oil separately.
Compare Similar Protein Foods
Common Questions
How much protein is in pork tenderloin?
Pork Tenderloin has about 27 g of protein per 100 g. A typical 150 g cooked pork tenderloin / about 5.3 oz serving has about 40 g of protein.
Is pork tenderloin good for weight loss?
Pork tenderloin is a lean cut, so it provides a high protein dose without the calorie load of fattier pork options.
Is pork tenderloin good for muscle gain?
Pork tenderloin provides complete protein and pairs easily with rice, potatoes, pasta, or beans for muscle-gain meals.
Sources reviewed
- USDA FoodData Central: Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition