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Meat & Poultry

Pork Tenderloin

Rich in Thiamin (B1)Rich in SeleniumRich in Niacin (B3)Rich in Vitamin B6

Overview

Why eat pork tenderloin?

Pork tenderloin is one of the leanest cuts of red meat, delivering 22 g of protein in a 3 oz serving for only about 122 calories. It is also unusually rich in B vitamins, especially thiamin, along with selenium, zinc and phosphorus, making it a nutrient-dense choice for everyday meals.

Good to know: Tenderloin is lean enough to dry out quickly, so roast it to just-done and let it rest; also note each 3 oz serving carries 62 mg cholesterol (21% DV).

  1. Lean protein, low calories

    A 3 oz serving supplies 22.24 g of protein (44% DV) with just 2.98 g of fat, supporting muscle repair and helping meals feel satisfying.

  2. Outstanding thiamin source

    Pork is the standout food for thiamin, and 100 g provides 0.95 mg (79% DV), a vitamin your cells need to turn carbohydrates into usable energy.

  3. Selenium and zinc

    With 38.2 µg selenium (69% DV) and 2.42 mg zinc (22% DV) per 100 g, it supports antioxidant defences, thyroid function and normal immune activity.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in pork tenderloin?

Calories

143kcal

Protein

26g

Carbs

0g

Fat

3.5g

Fiber

0g

Sugars

0g

Minerals

  • Calcium6 mg0%
  • Iron1.1 mg6%
  • Magnesium29 mg7%
  • Phosphorus267 mg21%
  • Potassium421 mg9%
  • Sodium57 mg2%
  • Zinc2.4 mg22%
  • Copper0.11 mg12%
  • Selenium38 µg69%

Vitamins

  • Vitamin D0.2 µg1%
  • Vitamin E0.08 mg1%
  • Thiamin (B1)0.95 mg79%
  • Riboflavin (B2)0.39 mg30%
  • Niacin (B3)7.4 mg46%
  • Vitamin B60.74 mg43%
  • Vitamin B120.57 µg24%

Other compounds

  • Omega-3 ALA0.01 g

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Source: USDA FoodData Central, “Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted” (SR Legacy, FDC ID 168250).View the USDA record ↗ (opens in a new tab).