Pork tenderloin calories come to 122 for a 3 oz portion (85 g) and 143 per 100 g, roasted with only the lean meat counted. The number to notice is protein: 22.2 g in that 3 oz serving, or 44% of the daily value, while fat stays at just 3 g. Few cuts give you this much protein for so few calories.
122kcal
1 3 oz portion · 85 g, roasted, lean only
77%protein
22 gProtein
0 gCarbs
3 gFat
How to burn off 122 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Roasted, lean only · per 85 g
Calories
122 kcal
Protein
22 g
Carbohydrate
0 g
Fat
3 g
Saturated fat
1 g
Cholesterol
62 mg
Sodium
48 mg
Potassium
358 mg
Iron
1 mg
Source: USDA FoodData Central
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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 →
Pork tenderloin: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
122
22.2 g
0 g
3 g
48 mg
6%
4 oz portion (113 g)
162
29.6 g
0 g
4 g
64 mg
8%
Whole roast (402 g)
575
105.2 g
0 g
14.1 g
229 mg
29%
100 g
143
26.2 g
0 g
3.5 g
57 mg
7%
3 × 3 oz portion (85 g)
365
66.7 g
145 mg
5 × 3 oz portion (85 g)
608
111.2 g
242 mg
A 3 oz portion is a 122-calorie anchor
The standard 3 oz portion (85 g) lands at 122 calories, about 6% of the daily value for energy. That is roughly a slice the size of a deck of cards. Step up to a 4 oz portion (113 g), closer to what many dinner plates hold, and you reach 162 calories with 29.6 g of protein.
Because the meat is so lean, the total climbs slowly as portions grow. Two 3 oz portions come to 243 calories, and three reach 365 calories with 66.7 g of protein. Even five 3 oz portions, 425 g of meat, add up to only 608 calories and 111.2 g of protein, with 242 mg of sodium.
A whole roast weighs about 402 g and carries 575 calories, which is 29% of the daily value, plus 105.2 g of protein. If you cook one for the family, slice it into 3 oz pieces before serving. That makes the count simple and keeps the second helping from going unlogged.
Protein supplies 77% of the calories
Pork tenderloin is close to a pure protein food. Per 100 g it has 26.2 g of protein, 3.5 g of fat and 0 g of carbohydrate, so 77% of its calories come from protein and 23% from fat. There is no sugar, no starch and no fiber to account for.
The fat that remains is modest. Saturated fat is 1.2 g per 100 g, measured against a daily value of 20 g. Compare that with ground pork at 20.8 g of total fat per 100 g and you see why tenderloin is the cut people choose when they want pork without the heavy fat load.
One caution about the data: these are values for roasted, separable lean only, meaning any visible fat and silver skin are trimmed off. Cooking fat, butter basting or a sweet glaze are not in these numbers. If you sear the meat in oil first, log the oil as its own item.
Plain tenderloin is low in sodium, seasoned packs may not be
Unseasoned, the meat carries 57 mg of sodium per 100 g and 48 mg in a 3 oz portion, just 2% of the 2300 mg daily value. Even the whole 402 g roast stays at 229 mg, or 10% of the daily value. If you watch sodium, plain tenderloin gives you plenty of room for your own seasoning.
Pre-marinated packs change the picture. Products such as Hormel Always Tender Extra Lean Pork Tenderloin Teriyaki or Farmland Peppercorn & Garlic Pork Tenderloin come with their own labels, and the bacon-wrapped Meijer version adds a second meat. Plain options like Great Value or Prairie Fresh match this page more closely.
Two other rows are worth a glance. Cholesterol is 73 mg per 100 g against a daily value of 300 mg, a moderate figure for lean meat. Potassium reaches 421 mg per 100 g, measured against a daily value of 4700 mg.
Build the plate around what tenderloin lacks
With 0 g of fiber and 0 g of carbohydrate, tenderloin covers protein and little else. That makes it an easy base to build on. Roasted vegetables, a grain or potatoes, and a bright sauce turn a 122-calorie slice into a balanced plate, and you decide how much each side adds.
The lean profile also means the sides often outweigh the meat in calories. A rich pan sauce or a scoop of buttery mash can easily cost more than the pork itself. If you want the meal to stay light, keep the sauce thin and lean on vegetables for volume.
Leftovers work well too. Cold slices go into salads, wraps or grain bowls, and the 3 oz portion is easy to repeat across the week. BodyPal can log the dish from a photo, which helps when the plate mixes several foods.
How does pork tenderloin compare?
Here is pork tenderloin next to pork chop, pork loin and ground pork, shown per 100 g and per usual serving.
Verdict: For the leanest pork, tenderloin wins at 143 calories per 100 g, against 183 for a pork chop, 209 for pork loin and 297 for ground pork, which runs about 2.1 times higher. If sodium matters, skip the chop at 354 mg per 100 g and stick with tenderloin at 57 mg or loin at 58 mg.
Most popular pork tenderloin brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Hormel Always Tender Extra Lean Pork Tenderloin Teriyaki4 oz · 112 g116 kcal
3Meijer Sweet & Smokey Pork Tenderloin Wrapped in Applewood Bacon4 oz · 112 g196 kcal
4Great Value Pork Tenderloin9 slices · 87 g115 kcal
5La Boucherie Pork Tenderloin4 oz · 113 g177 kcal
6Prairie Fresh Pork Tenderloin4 oz · 112 g107 kcal
These packs are sold raw or marinated and labeled per raw weight, so they read lower than the roasted numbers above. Source: manufacturer labels / USDA FoodData Central.
Pork tenderloin FAQs
How many calories are in pork tenderloin?
A 3 oz roasted portion (85 g) has 122 calories and a 4 oz portion (113 g) has 162. Per 100 g the lean meat is 143 calories.
Is pork tenderloin good for weight loss?
It is one of the leanest pork cuts, with 143 calories, 3.5 g of fat and 0 g of carbs per 100 g roasted. A 3 oz portion is 122 calories and 22.2 g of protein.
Pork tenderloin vs pork chop: which has fewer calories?
Pork tenderloin has 143 calories per 100 g roasted, against 183 for a pork chop, so about 40 calories less per 100 g.
How much protein is in pork tenderloin?
26.2 g per 100 g cooked, which works out to 22.2 g in a 3 oz portion and 29.6 g in a 4 oz portion.
What are the macros for pork tenderloin?
Per 100 g, roasted pork tenderloin has 26.2 g of protein, 3.5 g of fat and 0 g of carbs. That means 77% of its calories come from protein and 23% from fat.
Does pork tenderloin have any carbs?
No. Pork tenderloin has 0 g of carbohydrate, 0 g of sugar and 0 g of fiber per 100 g. Any carbs on your plate come from marinades, glazes or side dishes.
What is the nutrition of grilled pork tenderloin?
This page uses USDA values for roasted, lean-only tenderloin: 143 calories, 26.2 g of protein and 3.5 g of fat per 100 g. Grilled meat cooked without oil or a sugary glaze should land close to these numbers.
How many calories are in a whole pork tenderloin?
A whole roasted tenderloin of about 402 g has 575 calories, 105.2 g of protein and 14.1 g of fat. That is 29% of the daily value for calories, so slice it into portions before logging.
