Pork tenderloincalories and nutrition per 100 g
100 g raw
109kcal
Protein, fat and carbs per 100 g
- Protein
- 21 g
- 81% of energy
- Fat
- 2.2 g
- 19% of energy
- Carbs
- 0 g
- 0% of energy
- Fiber
- 0 g
- Sugar
- 0 g
- Boiled, 100 g
- 145 kcal
- Roasted, 100 g
- 156 kcal
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How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 109 kcal | 21 g | 2.2 g | 0 g |
| Boiled | 75% | 145 kcal | 28 g | 2.9 g | 0 g |
| Steamed | 80% | 136 kcal | 26.3 g | 2.7 g | 0 g |
| Roasted | 70% | 156 kcal | 30 g | 3.1 g | 0 g |
| Fried | 75% | 145 kcal | 28 g | 2.9 g | 0 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0.2 mcg | 1% |
| Vitamin E | 0.22 mg | 1% |
| Vitamin B1 (thiamine) | 1 mg | 91% |
| Vitamin B2 (riboflavin) | 0.34 mg | 31% |
| Vitamin B3 (niacin) | 6.7 mg | 48% |
| Vitamin B6 (pyridoxine) | 0.78 mg | 60% |
| Vitamin B12 (cobalamin) | 0.51 mcg | 21% |
| Choline | 80.8 mg | 19% |
| Calcium | 5 mg | 1% |
| Iron | 0.98 mg | 5% |
| Magnesium | 27 mg | 9% |
| Phosphorus | 247 mg | 35% |
| Potassium | 399 mg | 15% |
| Sodium | 53 mg | 3% |
| Zinc | 1.9 mg | 24% |
| Selenium | 30.8 mcg | 56% |
| Copper | 0.09 mg | 10% |
| Manganese | 0.02 mg | 1% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Pork, fresh, loin, tenderloin, separable lean only, raw”.