Meat and Poultry / Red Meat
Pork tenderloin
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 237kcal / 2530kcal (9%) |
Macronutrients
Protein | 16.7 g/ 71g (23%) | ||||
Total Fat | 18.9 g/ 42g (44%) | ||||
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Total Carbs | 0 g/ 348g (0%) | ||||
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Vitamins
Vit A | 6.75 mcg RAE/ 700mcg RAE (0.96%) |
Vit B1 | 0.69 mg/ 1mg (57%) high |
Vit B2 | 0.29 mg/ 1mg (22%) source |
Vit B3 | 5.3 mg NE/ 16mg NE (33%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 14 mg/ 750mg (1%) |
Phosphorus | 157 mg/ 700mg (22%) source |
Iron | 1.5 mg/ 12mg (12%) |
Sodium | 57 mg/ 1500mg (3%) low |
What is this food?
Pork tenderloin is a leaner cut of pork. It’s a protein-rich food with little to no carbs, so it helps you feel full and supports muscle repair.
Why it matters to health
Per 100g, pork tenderloin has about 237 kcal and 18.9g total fat, including 6.3g saturated fat. It has 0g carbs, 0g fiber, and 0g sugar, so it’s best paired with vegetables and high-fiber sides for better meal balance. It’s also relatively low in sodium at 57mg—but the sodium can rise a lot depending on how it’s cooked (like with salty sauces). Since it’s a protein food, it matters for your daily meals, especially when you’re building balanced plates for your 3 full meals plus 1–2 snacks.
Healthier tips
- Build your plate: 1/4 protein (pork tenderloin), 1/2 non-starchy veggies (e.g., kangkong, pechay, broccoli), and 1/4 rice or other carbs.
- Watch the cooking style: choose grilled, roasted, or lightly sautéed instead of deep-fried. Go easy on salty marinades and sauces.
- Portion guide: aim for about 80–120g cooked per meal, depending on your hunger and activity.
- Add fiber for fullness: include a side of vegetables or a small serving of beans if available.
- If you’re having it as a snack, keep it smaller and pair with veggies or fruit (not just extra rice).
Common Filipino dishes
Pork Sinigang, Pork Adobo, Lechon Kawali, Pork BBQ, Pork Menudo, Ginataang Pork
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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