Meat, fish, and eggs
Pork tenderloin
Pork tenderloin provides 21 g of protein for 109 kcal per 100 g (3.5 oz), or 19.3 g of protein for every 100 kcal.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Low energy density | +1 |
| A lot of protein per calorie | +2 |
| High water content | +1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 11 primary
- Data
- USDA FDC 168249
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 136 kcal per serving
- 109 kcal per 100 g (3.5 oz)
- Protein
- 26.3 g per serving
- 21 g per 100 g (3.5 oz)
- Carbohydrates
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- of which sugars
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fiber
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fat
- 2.7 g per serving
- 2.2 g per 100 g (3.5 oz)
- of which saturated
- 0.9 g per serving
- 0.7 g per 100 g (3.5 oz)
- Water
- 95 g per serving
- 76 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Pork, fresh, loin, tenderloin, separable lean only, raw (FDC ID 168249), accessed September 23, 2026.
A typical 125 g (4.5 oz) serving provides about 136 kcal, 26.3 g of protein, and 0 g of fiber.
What it is and how to eat it
The Dictionary of the Spanish Language defines solomillo as the part of the meat of a carcass that runs between the ribs and the loin; in English the pork cut is called tenderloin, and USDA files it under the loin. This page uses USDA's pork tenderloin, lean only and raw, with 109 kcal, 21 g of protein and 2.17 g of fat per 100 g. It has less fat than the whole loin, which raw and trimmed of visible fat has 5.66 g per 100 g according to USDA.
A 125 g (4.4 oz) raw serving provides 26.3 g of protein and 136 kcal with only 2.7 g of fat; once roasted it loses water, and USDA gives it 26.2 g of protein and 143 kcal per 100 g. The 2025 nutrition advisory on GLP-1 therapy prioritizes fish, eggs, dairy, legumes and lean poultry, asks people to moderate red and processed meats, and notes that when appetite is low, red meat is often less appealing than a smoothie or soup. If you eat it, thin medallions grilled or baked, without cream sauces, usually sit better, and in the weeks after a dose increase half a serving may be enough. The USDA Food Safety and Inspection Service sets a minimum of 145 °F (62.8 °C) at the center for whole cuts of pork, with a 3-minute rest, so there is no need to cook it until it dries out.
What the evidence says
It meets the US Department of Agriculture's definition of "extra lean" for meat labeling, which requires less than 5 g of fat, less than 2 g of saturated fat and less than 95 mg of cholesterol per 100 g, because it has 2.17 g, 0.7 g and 65 mg. With 0.998 mg of thiamin (vitamin B1) per 100 g it provides 91% of the EU reference value of 1.1 mg, and the EU authorizes saying that thiamin contributes to normal energy-yielding metabolism for foods that are at least a source of it (Regulations (EU) No 1169/2011 and No 432/2012). The International Agency for Research on Cancer (IARC) includes pork in red meat, which it classified in 2015 as "probably carcinogenic to humans" (Group 2A) because of its association with colorectal cancer, and explains that if that association were causal, the risk could rise by 17% for every 100 g portion eaten daily.
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about pork tenderloin
How much protein is in a 125 g (4.5 oz) serving of pork tenderloin?
100 g (3.5 oz) of pork tenderloin has 21 g of protein. A typical 125 g (4.5 oz) serving has about 26.3 g of protein. That is 19.3 g of protein per 100 kcal, which is why it carries our “High in protein” tag.
How many calories does a 125 g (4.5 oz) serving of pork tenderloin have?
100 g (3.5 oz) of pork tenderloin has 109 kcal. A typical 125 g (4.5 oz) serving has about 136 kcal. That is a low energy density.
Is pork tenderloin filling?
Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: low energy density; a lot of protein per calorie; high water content. It is an estimate based on its composition, not a measurement in people.
How does pork tenderloin sit with nausea from a GLP-1 medication?
Based on our tags, this is what matters about pork tenderloin on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. These are general guidelines, not medical advice: everyone tolerates foods differently.
What counts as a normal serving of pork tenderloin?
We use 125 g (4.5 oz) as a typical serving. That amount provides about 136 kcal, 26.3 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Pork, fresh, loin, tenderloin, separable lean only, raw (FDC ID 168249).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "solomillo" (in Spanish).accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Pork, fresh, loin, whole, separable lean only, raw (FDC ID 168230).accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted (FDC ID 168250).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorU.S. Department of Agriculture, Food Safety and Inspection Service (USDA FSIS).Safe Minimum Internal Temperature Chart.accessed .
- RegulatorU.S. Department of Agriculture, Food Safety and Inspection Service (Electronic Code of Federal Regulations).9 CFR 317.362, Nutrient content claims for fat, fatty acids, and cholesterol content (paragraph (e), "lean" and "extra lean" claims).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
- InstitutionThe Lancet Oncology.Bouvard V, Loomis D, Guyton KZ, et al. Carcinogenicity of consumption of red and processed meat. Lancet Oncol. 2015;16(16):1599-1600. doi:10.1016/S1470-2045(15)00444-1.accessed .
- InstitutionInternational Agency for Research on Cancer (IARC/WHO).Q&A on the carcinogenicity of the consumption of red meat and processed meat (IARC Monographs, Volume 114).accessed .