Pork tenderloin is one of the leanest cuts of pork available, according to Family Doctor. Often served with a fruit glaze or sauce, it is usually served as a central entree or as a replacement for a red meat dish. Family Doctor recommends making the lean pork tenderloin cut a substitution for spare ribs or bacon dishes. Understanding the nutritional content of the meat can help you determine if this recommendation or pork in general makes sense for you and your family.
Serving Size
The recommended serving size for pork tenderloin is a portion that is approximately the size of a deck of cards. By weight, this is 3 to 4 oz., or 100 g of meat, according to The Pig Site.
Proteins
According to USDA.gov, a 3-oz. serving of pork tenderloin contains 14.99 g of protein. For other serving sizes, you can approximate 5 g of protein per ounce.
Vitamins
Pork tenderloin is a good source of B vitamins. According to The Pig Site, a serving of pork tenderloin includes thiamin, riboflavin, niacin and vitamin B-6. When it comes to thiamin, pork tenderloin is one of the best natural sources, and the meat contains nearly half of the recommended daily allowance of niacin.
Minerals
According to The Pig Site, pork is rich in four key minerals. Pork tenderloin contains phosphorus, magnesium, iron and zinc. With each serving of pork tenderloin delivering 36 percent of the recommended daily intake of zinc, the meat is considered to be a rich source of this mineral.
Benefits
Pork tenderloin is a very lean meat choice. According to The Other White Meat, USDA studies show that pork is leaner than skinless chicken breast per serving. A 3-oz. serving of pork has 2.98 g of fat, while chicken breast has 3.03 g of fat. This allows pork tenderloin to add variety and nutrition to a diet without adding fat.
Considerations
Family Doctor notes that when you are planning menus, that preparation marinades and sauces can have a big impact on the overall nutritional content of the meal. This is a consideration for pork tenderloin preparation, as the meat is often marinated or served in a rich glaze. Thinking through the total nutritional profile of the recipe along with the pork will help you make the best choices with your pork tenderloin.
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