🥓 protein
Calories in Pork tenderloin
162kcal
Per 4 oz (113g)
Protein
29.4g
Carbs
0g
Fat
4g
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Pork tenderloin — surprisingly lean, sometimes called 'the chicken breast of pork.'
Same macro profile as chicken breast, different flavor. Easily confused with pork loin (fattier).
Best for
- cutting or high-protein days — 26g protein / 100g at 143 kcal
- meals where you want volume of protein without a fat bomb
Watch out
- restaurant versions that are breaded, sauced, or cooked in oil — the log is for the plain item
- weighing cooked vs raw without matching the database state
How to log it
Prefer weighing pork tenderloin after cooking if that is how you eat it, or stick to one convention. 4 oz (~113g) is the practical unit in the app.
Where it fits the day
Fits as the protein anchor. Pair with a carb and produce so the plate is not only lean protein and boredom.
Cooked, grilled, fried & breaded
The page numbers are for plain pork tenderloin. Oil, breading, and restaurant sauces change the estimate — typical kcal per 100g:
| Method | Typical kcal / 100g | Why it moves |
|---|---|---|
| Grilled / baked (plain) | ~143 | Matches the page numbers |
| Pan-cooked with oil | ~160–186 | Cooking fat on a lean cut |
| Breaded & fried | ~215–272 | Breading + frying oil |
| Restaurant sauced | ~179–243 | Butter, cream, glaze, or heavy sauce |
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 4 oz (113g) | 162 | 29.4g | 0g | 4g |
| 6 oz (170g) | 243 | 44.2g | 0g | 6g |
Per 100g: 143 kcal · 26g P · 0g C · 3.5g F