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Pork tenderloin

Sus scrofa domesticus

Also known as Pork fillet, Pork loin fillet, Lomo

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A small muscle running along the inside of the spine that does almost no work, making it the leanest and most tender cut on the pig. It is comparable in fat content to skinless chicken breast.

Muscle & Physical PerformanceEnergy & Metabolism

Potential health benefits

Best supported: Moderate

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Muscle protein synthesis

Muscle & Physical Performance
Moderate evidence

May support muscle protein synthesis. Lean pork provides a complete amino acid profile, and feeding trials report post-meal muscle protein synthesis rates similar to those from other high-quality animal proteins.

Moderate evidence. Several human studies point the same way, with real caveats.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Energy metabolism

Energy & Metabolism
Limited evidence

Contains compounds associated with energy metabolism, principally thiamin, which is required by the enzymes that release energy from carbohydrate. A noticeable effect would only be expected in someone whose thiamin intake was low.

Limited evidence. Early human work, or mostly lab and animal research.

3 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

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Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories109 kcal5%
Protein20.9 g42%
Total fat2.17 g3%
Carbohydrate0 g0%
Fibre0 g0%
Total sugars0 g—
Water76 g—
Fats
Saturated fat0.698 g3%
Monounsaturated fat0.792 g—
Polyunsaturated fat0.367 g—
Cholesterol65 mg22%
ALA (omega-3)0.0080 g—
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.3 g—
Vitamins
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin D0.2 µg1%
Vitamin E0.22 mg1%
Vitamin K0 µg0%
Thiamin (B1)0.998 mg83%
Riboflavin (B2)0.342 mg26%
Niacin (B3)6.68 mg42%
Pantothenic acid (B5)0.846 mg17%
Vitamin B60.777 mg46%
Folate0 µg0%
Vitamin B120.51 µg21%
Choline80.8 mg15%
Minerals
Calcium5 mg0%
Iron0.98 mg5%
Magnesium27 mg6%
Phosphorus247 mg20%
Potassium399 mg8%
Sodium53 mg2%
Zinc1.89 mg17%
Copper0.09 mg10%
Manganese0.015 mg1%
Selenium30.8 µg56%
Other measured compounds
Beta-carotene0 µg—
Alpha-carotene0 µg—
Lycopene0 µg—
Lutein + zeaxanthin0 µg—
Caffeine0 mg—
Ash1.03 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Pork, fresh, loin, tenderloin, separable lean only, raw (USDA FoodData Central, FDC ID 168249).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • roastedPreserves thiamin

    Pork is among the densest food sources of thiamin. Dry-heat methods retain more of it than boiling, where the water-soluble vitamin leaches into the cooking liquid.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Too much

    Cured pork is a processed meat

    Bacon, ham and salami are nitrite-preserved processed meats with a distinct and more consistent risk signal in observational data than fresh pork cuts, along with far more sodium.

  • Worth knowing

    Undercooked pork and parasites

    Trichinella is now rare in commercial pork in most regulated markets but persists in wild boar and some backyard-raised pigs, and hepatitis E has been detected in pig liver products. Cooking through remains the control.

  • Allergy

    Alpha-gal syndrome

    People sensitised to galactose-alpha-1,3-galactose after certain tick bites can react to pork and other mammalian meat, often with a delayed reaction several hours after eating.