How many calories are in a pork tenderloin sandwich?
One assembled pork tenderloin sandwich weighs about 115 g and carries 260 calories. Per 100 g the whole sandwich runs 226 calories, because the bun and the trimmings dilute a very lean cut: the roasted tenderloin filling on its own is only 134 calories per 100 g. Protein lands at 20.4 g.
You'd need to walk about 52 minutes to burn the 260 calories in one sandwich (115 g).
How long does it take to burn off 260 kcal of pork tenderloin sandwich?
One sandwich (115 g) is 260 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 260 kcal |
|---|---|
| Walking, brisk | 52 min |
| Cycling, moderate | 32 min |
| Swimming, moderate | 37 min |
| Jogging | 31 min |
| Weight training, moderate | 58 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (115 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Pork tenderloin sandwich quick facts
- US servings, from one ounce to a large deli sandwich
- Cheese, barbecue sauce and the filling on its own
- Sodium climbs faster than the calories
- How does a pork tenderloin sandwich compare?
- Most popular pork tenderloin sandwich brands
- FAQ
Pork tenderloin sandwich quick facts
The number most people want is for the thing on the plate: sliced roasted pork in a bun, no breading, no sauce poured over it. That is USDA's FNDDS record 2706977, "Pork sandwich", from the 2021-2023 survey release, and it ships with a household measure of one sandwich at 115 g. There is a separate record for the meat by itself (2705877, cooked pork tenderloin at 134 calories per 100 g), but that is the filling, not the meal.
Use the meat row when you weigh slices onto a scale, and the sandwich row when you buy one built. The difference is not the source; it is what got counted — bun, lettuce, tomato and a smear of dressing all ride along in the 226.
| Nutrient | Per 100 g | Per one sandwich (115 g) | % Daily Value |
|---|---|---|---|
| Calories | 226 | 260 | — |
| Total fat | 5.47 g | 6.3 g | 8% |
| Saturated fat | 1.57 g | 1.8 g | 9% |
| Carbohydrate | 25.45 g | 29.3 g | 11% |
| Dietary fiber | 1.2 g | 1.4 g | 5% |
| Total sugars | 2.76 g | 3.2 g | — |
| Protein | 17.73 g | 20.4 g | 41% |
| Sodium | 403 mg | 463 mg | 20% |
| Cholesterol | 38 mg | 44 mg | 15% |
| Potassium | 230 mg | 265 mg | 6% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two label lines are missing on purpose. FNDDS does not publish added sugars or trans fat for mixed dishes like this one, so those rows would be guesses and we left them out. Everything else above is straight from the record, with the serving column scaled to 115 g.
That protein row is the headline. At 41% of the Daily Value in a 260-calorie sandwich, it is one of the better protein-per-calorie lunches you can build out of deli meat, and it fits the lean-protein pattern described on MyPlate.
US servings, from one ounce to a large deli sandwich
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 63 kcal |
| Half sandwich | 58 g | 131 kcal |
| One slider or miniature sandwich | 90 g | 203 kcal |
| One sandwich, USDA measure | 115 g | 260 kcal |
| One large deli sandwich | 180 g | 407 kcal |
| Per 100 g | 100 g | 226 kcal |
Only the 115 g line is a USDA household measure. The half, the slider, the 180 g deli build and the ounce are our own arithmetic from the USDA 100 g figure, not USDA servings — a sandwich is whatever the counter hands you, and 115 g is on the small side of what a deli calls a sandwich.
Weigh yours once and you will never guess again. A bun alone is usually 45 to 70 g of the total, so a fat sandwich is rarely fat because of the pork. Between the 90 g slider and the 180 g deli version there is a 204-calorie spread, and the meat barely moved.
Cheese, barbecue sauce and the filling on its own
| Version | Per 100 g | Typical portion | Calories |
|---|---|---|---|
| Plain pork sandwich | 226 kcal | one sandwich, 115 g | 260 kcal |
| Pork sandwich with cheese | 246 kcal | one sandwich, 135 g | 332 kcal |
| Barbecue pork, wheat bun | 238 kcal | one regular sandwich, 180 g | 428 kcal |
| Barbecue pork, white bun | 243 kcal | one regular sandwich, 180 g | 437 kcal |
| Barbecue pork slider | 243 kcal | one slider, 90 g | 219 kcal |
| Barbecue pork submarine | 238 kcal | one submarine, 270 g | 643 kcal |
| Cooked tenderloin filling only | 134 kcal | 3 oz, 85 g | 114 kcal |
Cheese costs less in calories than it does in saturated fat. Per 100 g the cheese version is 246 against 226, a modest 20 calories. Saturated fat, though, goes from 1.57 g to 3.83 g per 100 g — more than double — and sodium from 403 mg to 496 mg. A 135 g cheese sandwich lands at 332 calories, 5.2 g saturated fat (26% of the Daily Value) and 670 mg sodium.
Barbecue sauce shows up as sugar, not as a huge calorie hit. The white-bun barbecue pork sandwich carries 9.07 g of total sugars per 100 g against 2.76 g in the plain one, more than three times as much, while calories move only from 226 to 243. Choose the wheat bun and you get 2 g of fiber per 100 g instead of 0.8 g, which is the one row where the bread genuinely earns its place.
The meat is not the problem. Cooked pork tenderloin is 134 calories and 3.38 g of fat per 100 g, with 24.65 g of protein. A 3 oz cooked portion is 114 calories. Remember the shrink: about 4 oz of raw tenderloin cooks down to roughly 3 oz, so a raw package weight always overstates what ends up between the bread.
Store-bought tenderloins tell the same story from the raw side. A Hormel Always Tender teriyaki tenderloin is 116 calories per 100 g, a Farmland peppercorn-and-garlic one 98, and a Meijer sweet-and-smokey applewood-bacon version 196 — all raw cuts sold to be roasted, not finished sandwiches, so they are the filling line in your log, never the whole entry.
Sodium climbs faster than the calories
A plain pork tenderloin sandwich uses 13% of a 2,000-calorie day and 20% of the sodium allowance in the same bite: 463 mg against the 2,300 mg Daily Value published by the FDA. That is about a fifth of a teaspoon of table salt, from cured meat, bread and dressing combined.
Scale it up and the gap widens. A 180 g barbecue pork sandwich on a white bun is 437 calories but 1,021 mg of sodium, 44% of the day. A 270 g barbecue pork submarine on a wheat bun is 643 calories and 1,482 mg of sodium — 64% of the Daily Value from one sandwich, before anything else on the tray. The Dietary Guidelines for Americans put most adults well above the sodium target already, so if that is your watch item, the plain 115 g build is the version to order.
Calories are the easier row to fix. Order the plain sandwich, skip the cheese, and you keep the 20.4 g of protein while dropping 72 calories against the cheese version and 177 against the barbecue sandwich on a white bun.
How does a pork tenderloin sandwich compare?
| Sandwich | Per 100 g | US serving | Calories |
|---|---|---|---|
| Pork tenderloin sandwich | 226 kcal | one sandwich, 115 g | 260 kcal |
| Cuban sandwich | 228 kcal | one sandwich, 115 g | 262 kcal |
| Barbecue rib sandwich | 223 kcal | one sandwich, 115 g | 256 kcal |
| Meatloaf sandwich | 217 kcal | one sandwich, 115 g | 250 kcal |
The three neighbors are scaled to the same 115 g so the bread is not doing the arguing; those serving numbers are our own arithmetic from each USDA 100 g figure.
Our take: on calories these four are effectively the same sandwich — 12 calories separate the lightest from the heaviest. Protein is where they split. The pork sandwich carries 17.73 g per 100 g against 15.86 g for the Cuban, 13.66 g for the rib sandwich and 11.75 g for meatloaf, so at 115 g it delivers 20.4 g of protein against 13.5 g for the meatloaf version. If you are picking a deli lunch for fullness per calorie, the pork tenderloin sandwich wins the group outright; if you are picking for the lowest fat, it wins again at 5.47 g per 100 g against 10.69 g for the Cuban.
Most popular pork tenderloin sandwich brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Hormel Always Tender Pork Tenderloin Teriyaki (raw) | 116 cal |
| Farmland Peppercorn & Garlic Pork Tenderloin (raw) | 98 cal |
| Meijer Sweet & Smokey Pork Tenderloin (raw) | 196 cal |
| Great Value Pork Tenderloin (raw) | 115 cal |
| Prairie Fresh Pork Tenderloin (raw) | 107 cal |
| Hatfield Peppercorn Pork Tenderloin (raw) | 98 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Pork tenderloin sandwich FAQs
How many calories are in a pork tenderloin sandwich?
260 calories for one assembled sandwich of 115 g, which is 226 calories per 100 g in USDA's FNDDS record. A half sandwich is 131 and a large 180 g deli version 407. The filling itself is light; most of the swing comes from bun size and sauce.
How much protein is in a pork tenderloin sandwich?
20.4 g of protein in a 115 g sandwich, or 41% of the Daily Value, from 17.73 g per 100 g. That beats a Cuban, a barbecue rib or a meatloaf sandwich of the same weight. Add cheese and the 135 g version reaches 24.5 g of protein.
Is a pork tenderloin sandwich healthy?
It compares well on paper: 260 calories, 20.4 g of protein and 6.3 g of fat, of which only 1.8 g is saturated, 9% of the Daily Value. Sodium is the weak row at 463 mg, 20% of the day. Barbecue versions push total sugars to 15.1 g per 180 g sandwich.
How many calories in a breaded pork tenderloin sandwich?
The 226 calories per 100 g baseline covers the plain roasted sandwich only; USDA publishes no record for the breaded, pan-fried Midwest version, so we will not put a number on that one here. The direction is certain: breading and frying oil push calories and fat above that baseline. Weigh yours instead.
How many calories in 4 oz of pork tenderloin?
About 151 calories in 4 oz (113 g) of cooked pork tenderloin, our own arithmetic from the USDA figure of 134 calories per 100 g. Raw is a different number: 4 oz raw shrinks to roughly 3 oz cooked, and a raw Hormel teriyaki tenderloin label shows 130 calories per 4 oz.
Does adding cheese change the calories in a pork sandwich?
Yes: 332 calories for a 135 g pork sandwich with cheese against 260 for the 115 g plain one. Per 100 g it is 246 against 226. The bigger jump is saturated fat, 3.83 g against 1.57 g per 100 g, and sodium, 496 mg against 403 mg per 100 g.
How much sodium is in a BBQ pork sandwich?
1,021 mg in a 180 g barbecue pork sandwich on a white bun, 44% of the Daily Value, our arithmetic from 567 mg per 100 g. A 270 g barbecue pork submarine on a wheat bun reaches 1,482 mg, 64% of the day, before a side or a pickle.
Pork tenderloin sandwich vs pulled pork sandwich calories?
The barbecue pork sandwich, USDA's closest record to pulled pork, is 243 calories per 100 g on a white bun against 226 for the plain roasted pork sandwich. Size decides the total: 437 calories for a 180 g barbecue sandwich, 260 for a 115 g plain one, 643 for a submarine.
Similar foods
- Chuck Steak — 360 cal per steak
- Chile relleno — 326 cal per chile relleno
- Beef brisket — 208 cal per thick slice
- Skirt Steak — 187 cal for 3 oz cooked
- Hash Brown — 119 cal per patty
- Chicken — 203 cal for 3 oz roasted
Count it without the math
Point the camera at the plate and BodyPal counts the sandwich for you, bun and all.
