FoodScore
0/ 100
Decentmeat· 100 g

Pork Tenderloin Cooked

Pork tenderloin scores a decent 58/100, primarily due to its high protein content and minimal processing, though the presence of trans fats incurs a penalty.

  • Pork tenderloin is a minimally processed (NOVA 1) whole food.
  • A 100g serving provides 26.17g of protein, contributing significantly to daily needs.
  • It is low in sodium with only 57mg per 100g.
  • Contains 2.42mg of zinc, meeting 22% of the Daily Value.
  • The presence of 0.03g of trans fat negatively impacts its FoodScore.
  • Scores -2 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
26.17g
52% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
57mg
2% of Daily Value
+
What it brings to the table
Protein (26.2g)+10
Micronutrients (Phosphorus, Zinc, Vitamin B12, Riboflavin)+8
Whole food (NOVA 1)+10
−
What holds it back
Trans fat present-20

Why it scores 58

Pork tenderloin achieves a FoodScore of 58/100, placing it in the 'Decent' category. Its score is significantly boosted by several positive nutritional attributes. As a minimally processed whole food (NOVA 1), it earns a substantial +10 bonus, reflecting its natural state. The most impactful positive factor is its high protein content, with 26.17g per 100g serving, which contributes a strong +10 bonus towards muscle health and satiety. Additionally, it receives an +8 bonus for being a good source of several key micronutrients, including phosphorus, zinc (22% DV), vitamin B12 (24% DV), and riboflavin. However, the score is notably pulled down by a significant penalty: the presence of 0.03g of trans fat, which results in a -20 penalty. While this amount is small, dietary guidelines strongly recommend minimizing trans fat intake due to its negative health implications. To achieve a higher score, the food would need to be entirely free of trans fats.

Health benefits

What the nutrients in pork tenderloin cooked actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Pork tenderloin is an excellent source of high-quality protein, providing 26.17g per 100g serving. Protein is essential for the growth, maintenance, and repair of muscle tissues, making it a crucial nutrient for active individuals and those looking to preserve muscle mass. This amount contributes significantly to the daily protein recommendations, which typically range from 0.8 to 1.2 grams per kilogram of body weight for most adults. Including lean protein sources like pork tenderloin can help meet these needs effectively, especially when combined with a balanced diet and regular physical activity.

Contributes to Red Blood Cell Formation

Pork tenderloin is a good source of vitamin B12, offering 24% of the Daily Value per 100g. Vitamin B12 is vital for the production of red blood cells, which are responsible for carrying oxygen throughout the body. It also plays a critical role in neurological function and DNA synthesis. A deficiency in B12 can lead to anemia and nerve damage. While red meat is a primary source of B12, lean cuts like tenderloin allow for intake without excessive saturated fat. Regular consumption can help prevent deficiencies, particularly for those who may struggle to get enough B12 from other dietary sources.

Boosts Immune Function

With 2.42mg of zinc per 100g serving, pork tenderloin provides 22% of the Daily Value for this essential mineral. Zinc is crucial for immune system function, playing a role in the development and function of immune cells. It also supports wound healing, protein synthesis, and cell division. Adequate zinc intake is important for maintaining a robust immune response and protecting the body against infections. While many foods contain zinc, animal proteins are often among the most bioavailable sources, meaning the body can absorb and utilize it more efficiently.

Supports Energy Metabolism

Pork tenderloin contains important B vitamins, including riboflavin and vitamin B12, which are integral to energy metabolism. These vitamins help convert food into usable energy, supporting overall bodily functions and physical activity. Riboflavin, for instance, is a key component of coenzymes involved in various cellular metabolic pathways. While not a direct energy source, the presence of these micronutrients ensures that the body can efficiently process carbohydrates, fats, and proteins to fuel daily activities. A balanced intake of B vitamins is fundamental for sustained energy levels and preventing fatigue.

How to eat it

Pork tenderloin is a versatile and lean cut of meat, commonly featured as a main course in American diets. Its mild flavor makes it adaptable to various seasonings and cooking methods, often roasted, grilled, or pan-seared. It's typically served as a center-of-plate protein, paired with vegetables and whole grains for a balanced meal. A reasonable serving size is generally around 3-4 ounces (85-113g) to align with dietary guidelines for protein intake.

To ensure tenderness and food safety, cook pork tenderloin to an internal temperature of 145°F (63°C) followed by a three-minute rest.
Marinate pork tenderloin for at least 30 minutes to enhance flavor and moisture, using herbs, spices, and a low-sodium liquid.
Pair with fiber-rich vegetables like roasted broccoli or asparagus and a complex carbohydrate such as quinoa or brown rice for a complete meal.
Slice cooked tenderloin thinly and add to salads or sandwiches for a lean protein boost in packed lunches.
Avoid overcooking, as pork tenderloin is a lean cut and can dry out quickly, impacting both texture and enjoyment.
Things to keep in mind

Pork tenderloin is generally considered safe for consumption by most healthy adults. There are no widely documented common allergies specifically to pork tenderloin beyond general meat allergies, which are rare. Individuals with specific dietary restrictions, such as those following kosher or halal diets, would avoid pork. As with all meats, proper handling and cooking to an internal temperature of 145°F (63°C) are crucial to prevent foodborne illnesses. There are no significant drug interactions or specific concerns for particular populations, such as pregnant individuals or those with kidney disease, at normal serving sizes.

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Reader questions
Is pork tenderloin a healthy choice?
Yes, pork tenderloin is generally considered a healthy choice, scoring a 'Decent' 58/100 on FoodScore. It is a lean protein source, providing 26.17g of protein per 100g, and is rich in essential micronutrients like zinc and vitamin B12. Its classification as a minimally processed (NOVA 1) food further supports its health profile, though the presence of a small amount of trans fat is a minor drawback.
Is pork tenderloin good for weight loss?
Pork tenderloin can be a good option for weight loss due to its high protein content and relatively low calorie count (143 calories per 100g). Protein promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Choosing lean cuts like tenderloin helps you get essential nutrients without excessive fat, supporting a calorie-controlled diet.
Is pork tenderloin considered processed?
No, pork tenderloin is classified as a minimally processed food (NOVA class 1). This means it is essentially the whole, edible part of the animal with minimal alteration, such as trimming or cutting. It does not contain added sugars, unhealthy fats, or artificial ingredients typically found in ultra-processed foods.
How should I cook pork tenderloin to keep it healthy?
To keep pork tenderloin healthy, opt for cooking methods that require minimal added fat, such as grilling, roasting, or pan-searing with a small amount of healthy oil. Season with herbs and spices instead of high-sodium marinades. Always cook to an internal temperature of 145°F (63°C) and allow it to rest for a few minutes to retain moisture.
What are some good alternatives to pork tenderloin?
Good alternatives to pork tenderloin that offer similar lean protein benefits include chicken breast, turkey breast, and fish like cod or tilapia. For plant-based options, consider lentils, beans, or tofu, which also provide significant protein, though their micronutrient profiles will differ.
Does pork tenderloin contain a lot of sodium?
No, pork tenderloin is naturally low in sodium, containing only 57mg per 100g serving. This makes it a suitable choice for individuals monitoring their sodium intake. However, be mindful of added sodium from marinades, brines, or seasoning blends, which can significantly increase the sodium content of the final dish.
What micronutrients are abundant in pork tenderloin?
Pork tenderloin is particularly rich in several key micronutrients. A 100g serving provides 22% of the Daily Value for zinc and 24% for vitamin B12. It also offers 9% of the DV for potassium and 7% for magnesium. These nutrients are crucial for various bodily functions, including immune health, energy metabolism, and nerve function.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 168250)Updated 2026-04-20