Published by Saura ·
Pork tenderloin nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 125 kcal and 21 g protein. Reference food and preparation: raw boneless pork tenderloin, 4.5% fat reference. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of pork tenderloin (raw boneless pork tenderloin, 4.5% fat reference) supplies about 188 kcal, 31.5 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Pork tenderloin: nutrition per 100 g and example portion
Reference preparation: raw boneless pork tenderloin, 4.5% fat reference. The exact source name is “Pork fillet, boneless tenderloin, fat 4.5 %” (Fineli food 11513). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 125 kcal | 188 kcal |
| Protein | 21 g | 31.5 g |
| Available carbohydrate (excludes fiber) | 0 g | 0 g |
| Fat | 4.5 g | 6.8 g |
| Saturated fat | 1.6 g | 2.5 g |
| Fiber | 0 g | 0 g |
How to weigh pork tenderloin
Weigh the raw edible tenderloin after trimming anything you will discard. Tenderloin is a specific cut and should not be substituted for a fatty pork chop or shoulder entry. A cooked tenderloin portion needs a cooked reference or a batch-yield calculation.
Calculate your own pork tenderloin portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 125.1 × 1.5 = 187.65 kcal, displayed as approximately 188 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as raw boneless pork tenderloin, 4.5% fat reference; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Cream sauce, bacon wrapping and pan oil change the finished meal. Record them as ingredients rather than assuming a plain lean-cut entry covers them. The source fat percentage represents its sample and may differ from your trimmed cut.
Meal ideas using pork tenderloin
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Pair cooked tenderloin with pearl barley and broccoli.
- Serve tenderloin slices with boiled potatoes and a separately logged sauce.
Compare other meat and poultry
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Pork chops | raw pork chop with a thick fat layer, edible portion | 253 kcal | 18 g | 0 g |
| Beef sirloin | raw beef sirloin | 129 kcal | 22.9 g | 0 g |
| Turkey breast | raw turkey breast | 122 kcal | 25.6 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Pork chops nutrition: calories, protein and portion sizesPork chops (raw, fatty cut): about 253 kcal and 18 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Beef sirloin nutrition: calories, protein and portion sizesBeef sirloin (raw): about 129 kcal and 22.9 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Turkey breast nutrition: calories, protein and portion sizesTurkey breast (raw): about 122 kcal and 25.6 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Raw vs cooked food weight: choose the matching nutrition entryLearn when to weigh rice, pasta, meat and beans raw or cooked, with a worked batch-yield example and tips to avoid counting the same food twice.
- How to track restaurant meals when the recipe is unknownUse published restaurant information, identify portions and hidden additions, and keep uncertainty visible when logging meals you did not cook.
Frequently asked questions
How many calories are in 150 g of pork tenderloin?
This raw boneless pork tenderloin, 4.5% fat reference reference supplies about 188 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of pork tenderloin matter?
Cream sauce, bacon wrapping and pan oil change the finished meal. Record them as ingredients rather than assuming a plain lean-cut entry covers them. The source fat percentage represents its sample and may differ from your trimmed cut.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 11513: Pork fillet, boneless tenderloin, fat 4.5 %
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 703: Pork chop, thick layer of fat
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 722: Beef sirloin
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 11551: Turkey breast
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.