Since pigs were first domesticated about 9,000 years ago, pork has shed it's high-fat image to become one of the most widely consumed meats in the world. Pork tenderloin is a versatile meat that's low in sodium, an excellent source of protein and a good source of phosphorus, zinc, selenium, and B vitamins.
Definition
The pork tenderloin is a boneless, cylindrical piece of meat cut from along the spine. This is a tender piece of meat that can be roasted, baked, braised, broiled or grilled.
Basic Nutrition
A 3-oz serving of roasted pork tenderloin has only 122 calories, yet it supplies 22.2 g of high quality protein. Based on a 2000 calorie-a-day diet, 122 calories equals 6 percent of the recommended value (DV), but 22.2 g of protein is a whopping 44 percent of the daily requirement in just one serving.
Fat
Even though it's low in total fat (3 g), pork tenderloin has 1 g of saturated fat (5 percent DV) and 62 mg of cholesterol (21 percent DV). However, it also provides 1.5 g of unsaturated fats and essential fatty acids. It has a small amount of omega-3 fatty acids (0.01 g) and supplies 0.36 g, or 2-3 percent of the recommended intake, of omega-6 fatty acids.
Vitamins
Pork tenderloin contains all the B vitamins, but is a great source of thiamin (0.8 mg, or 54 percent DV). It also provides a good amount of niacin (6.3 mg, or 32 percent DV), vitamin B6 (0.6 mg, or 31 percent DV) and riboflavin (0.3 mg, or 19 percent DV). One serving of pork tenderloin is a good source of choline, which is a nutrient important for heart health. It has 75.6 mg of choline, which is 13 to 17 percent of the recommended intake for adults.
Minerals
While you'll only gain 5.1 mg of calcium (1 percent DV), pork contains all the essential dietary minerals. It's naturally low in salt, with only 48.5 mg of sodium (2 percent DV). It provides 32.5 mg of selenium, or 46 percent DV of this mineral that's needed for development and antioxidant enzymes. Eating one serving of tenderloin also supplies 358 mg of potassium (10 percent DV), 1.0 mg of iron (5 percent DV) and 227 mg of phosphorus (23 percent DV).
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