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Lean Pork Tenderloin
Meats
Nutri-ScoreA

Lean Pork Tenderloin

Sus scrofa domesticus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Lean Pork Tenderloin provides 143 kcal, 26g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Lean pork tenderloin is a tender cut of meat that is low in fat and high in protein, making it a healthy choice for various diets. It is versatile in cooking and provides essential nutrients.

Also known as:
Pork LoinPork Tenderloin
Scientific NameSus scrofa domesticus
Region of OriginChina
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories143 kcal
Water
72%
Fiber0g
Total29.5g
Protein
26g(88%)
Fats
3.5g(12%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.6 mg (35%)
Vitamin B120.7 µg (29%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium33 µg (60%)
Phosphorus210 mg (30%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in high-quality protein, which is essential for muscle repair and growth.
✓Contains important B vitamins, particularly B6 and B12, which support energy metabolism and neurological function.
✓Low in fat compared to other cuts of pork, making it a heart-healthy option.
✓Provides selenium, an antioxidant that helps protect cells from damage and supports immune function.

Possible Risks & Side Effects

!Excessive consumption of red meat, including pork, may be associated with certain health risks, including heart disease.
!Improper cooking can lead to foodborne illnesses; ensure pork is cooked to an internal temperature of at least 145°F (63°C).

How to Prepare & Consume

Best cooked by grilling, roasting, or sautéing. Marinating can enhance flavor and tenderness. Avoid overcooking to maintain juiciness.

Smart Selection & Storage

How to Select

Choose pork tenderloin that is pinkish-red in color with minimal marbling. Avoid any cuts that appear dull or have excessive liquid in the packaging.

How to Store

Store pork tenderloin in the refrigerator at 32°F to 40°F (0°C to 4°C) and use within 3-5 days. For longer storage, freeze it at 0°F (-18°C) or lower.

Myths vs Realities

MythPork is unhealthy and should be avoided.
RealityLean cuts of pork, like tenderloin, can be part of a healthy diet when consumed in moderation.
MythAll pork must be cooked well done.
RealityPork tenderloin can be safely cooked to 145°F (63°C) and still be juicy and tender.
MythPork is high in cholesterol and should be avoided by those with high cholesterol.
RealityWhile pork does contain cholesterol, lean cuts like tenderloin can be included in a heart-healthy diet.

Healthy Recipes

Herb-Crusted Lean Pork Tenderloin

This herb-crusted pork tenderloin is marinated with a blend of fresh herbs and spices, then roasted to perfection for a juicy and flavorful dish.

Ingredients
  • 1 lb lean pork tenderloin
  • 2 tbsp olive oil
  • 1 tbsp fresh rosemary, chopped
  • 1 tbsp fresh thyme, chopped
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a bowl, mix olive oil, rosemary, thyme, garlic, salt, and pepper.
  3. 3. Rub the herb mixture all over the pork tenderloin and place it in a baking dish.
  4. 4. Roast for 25-30 minutes or until the internal temperature reaches 145°F (63°C).
  5. 5. Let it rest for 5 minutes before slicing and serving.

Spicy Asian Glazed Pork Tenderloin

This dish features a sweet and spicy glaze made from soy sauce, honey, and Sriracha, giving the tenderloin a delicious kick.

Ingredients
  • 1 lb lean pork tenderloin
  • 1/4 cup soy sauce
  • 2 tbsp honey
  • 1 tbsp Sriracha
  • 1 tbsp rice vinegar
  • 2 green onions, chopped
Instructions
  1. 1. In a bowl, whisk together soy sauce, honey, Sriracha, and rice vinegar.
  2. 2. Marinate the pork tenderloin in the mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the pork for about 20 minutes, turning occasionally.
  4. 4. Brush with remaining glaze during the last 5 minutes of cooking.
  5. 5. Let it rest for 5 minutes, slice, and garnish with chopped green onions.

Mediterranean Stuffed Pork Tenderloin

This stuffed pork tenderloin is filled with a mixture of spinach, feta cheese, and sun-dried tomatoes for a burst of Mediterranean flavors.

Ingredients
  • 1 lb lean pork tenderloin
  • 1 cup fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup sun-dried tomatoes, chopped
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Slice the pork tenderloin lengthwise to create a pocket.
  3. 3. In a bowl, mix spinach, feta, sun-dried tomatoes, garlic, salt, and pepper.
  4. 4. Stuff the mixture into the pork tenderloin and secure with toothpicks.
  5. 5. Bake for 30-35 minutes until cooked through, then slice and serve.

Citrus Marinated Pork Tenderloin

This refreshing citrus-marinated pork tenderloin is infused with orange and lime juice, making it a light and zesty dish.

Ingredients
  • 1 lb lean pork tenderloin
  • 1/4 cup orange juice
  • 1/4 cup lime juice
  • 2 tbsp olive oil
  • 1 tsp cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together orange juice, lime juice, olive oil, cumin, salt, and pepper.
  2. 2. Marinate the pork tenderloin in the mixture for at least 1 hour.
  3. 3. Preheat the grill to medium heat and grill the pork for about 20 minutes, turning occasionally.
  4. 4. Let it rest for 5 minutes before slicing and serving with extra citrus wedges.

Pork Tenderloin with Apple and Sage

This dish combines lean pork tenderloin with sweet apples and aromatic sage for a comforting and healthy meal.

Ingredients
  • 1 lb lean pork tenderloin
  • 2 apples, sliced
  • 1 onion, sliced
  • 2 tbsp fresh sage, chopped
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a skillet, heat olive oil and sauté onions until translucent.
  3. 3. Add apples and sage, cooking until apples are slightly softened.
  4. 4. Season the pork tenderloin with salt and pepper, then place it in a baking dish with the apple mixture.
  5. 5. Roast for 25-30 minutes until the pork is cooked through, then slice and serve.

Pork Tenderloin Tacos with Avocado Salsa

These delicious tacos feature grilled pork tenderloin topped with a fresh avocado salsa, perfect for a healthy weeknight dinner.

Ingredients
  • 1 lb lean pork tenderloin
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 8 small corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
Instructions
  1. 1. Season the pork tenderloin with chili powder, cumin, salt, and pepper.
  2. 2. Grill the pork over medium-high heat for about 20 minutes, turning occasionally.
  3. 3. In a bowl, combine avocado, tomato, cilantro, lime juice, and salt to make the salsa.
  4. 4. Slice the grilled pork and serve in corn tortillas topped with avocado salsa.

Pork Tenderloin with Balsamic Reduction

This elegant dish features a balsamic reduction that enhances the flavor of the tender pork, making it a perfect option for special occasions.

Ingredients
  • 1 lb lean pork tenderloin
  • 1/2 cup balsamic vinegar
  • 2 tbsp honey
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a saucepan, combine balsamic vinegar and honey, simmering until reduced by half.
  3. 3. Season the pork with salt and pepper, sear in olive oil until browned, then transfer to the oven.
  4. 4. Roast for 25-30 minutes until cooked through, then drizzle with balsamic reduction before serving.

Pork Tenderloin Stir-Fry with Vegetables

This quick and healthy stir-fry features lean pork tenderloin and colorful vegetables, making it a nutritious meal option.

Ingredients
  • 1 lb lean pork tenderloin, sliced thin
  • 2 cups mixed bell peppers, sliced
  • 1 cup broccoli florets
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 2 cloves garlic, minced
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat.
  2. 2. Add garlic and sliced pork, cooking until browned.
  3. 3. Add bell peppers and broccoli, stir-frying for about 5-7 minutes.
  4. 4. Pour in soy sauce and cook for an additional 2 minutes before serving.

Pork Tenderloin with Quinoa and Spinach

This nutritious dish pairs lean pork tenderloin with protein-packed quinoa and fresh spinach for a wholesome meal.

Ingredients
  • 1 lb lean pork tenderloin
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Cook quinoa in vegetable broth according to package instructions.
  2. 2. Season the pork tenderloin with salt and pepper, then grill or pan-sear until cooked through.
  3. 3. In a skillet, heat olive oil and sauté spinach until wilted.
  4. 4. Serve sliced pork over quinoa and spinach for a complete meal.

Frequently Asked Questions (FAQ)

What is the best way to cook pork tenderloin?

Pork tenderloin is best cooked at high temperatures to retain moisture. Roasting or grilling at 400°F (204°C) for about 20-25 minutes is recommended.

How can I tell if pork tenderloin is cooked?

Use a meat thermometer to check the internal temperature; it should reach 145°F (63°C) followed by a 3-minute rest.

Is pork tenderloin healthy?

Yes, pork tenderloin is a lean cut of meat that is low in fat and high in protein, making it a healthy choice when consumed in moderation.

Can I marinate pork tenderloin?

Absolutely! Marinating pork tenderloin can enhance its flavor and tenderness. Use acidic ingredients like vinegar or citrus juice for best results.

What are some good side dishes for pork tenderloin?

Good side dishes include roasted vegetables, mashed potatoes, or a fresh salad, which complement the flavors of the pork.

How should I store leftover pork tenderloin?

Store leftover pork tenderloin in an airtight container in the refrigerator for up to 3-4 days or freeze for longer storage.

Can I eat pork tenderloin on a low-carb diet?

Yes, pork tenderloin is a great option for low-carb diets as it contains no carbohydrates and is high in protein.

What is the difference between pork tenderloin and pork loin?

Pork tenderloin is a smaller, more tender cut from the muscle along the spine, while pork loin is larger and can be tougher, often used for roasts.

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Comparisons
Lean Pork Tenderloin vs Abalone Lean Pork Tenderloin vs Alligator Tail Lean Pork Tenderloin vs Alligator Tail Meat
Nutrients
Protein in Lean Pork Tenderloin Calories in Lean Pork Tenderloin Vitamin-c in Lean Pork Tenderloin Magnesium in Lean Pork Tenderloin
Featured Guides
Health Benefits of Lean Pork Tenderloin Healthy Recipes with Lean Pork Tenderloin
Rankings
Meats high in selenium Meats high in protein Meats low in carbohidratos Meats low in índice glucémico