One good thing to add to your diet is pork tenderloin, which is a lean form of red meat that is high in protein. Heres what you need to know about pork tenderloins calorie and nutrition quotient. Careful though, pork tenderloin is not the same as pork loin.
Pork tenderloin is a lean and tender cut of meat that comes from the loin section near the backbone of the pig. It’s a very versatile ingredient that can be used in all sorts of delicious recipes. But when cooking with pork tenderloin, it’s important to understand proper portion sizes. So how big is 4 ounces of pork tenderloin exactly? Let’s take a closer look.
What Does 4 Ounces of Pork Tenderloin Look Like?
Four ounces of pork tenderloin is about the size of a deck of cards or a bar of soap It’s a relatively small cut of meat Raw, a 4 ounce portion of pork tenderloin weighs approximately 4 ounces or 113 grams.
When the pork tenderloin is done, it will lose some of its water content and weigh a little less. But it will be about the same size and shape as a deck of cards.
To put it another way, a full pork tenderloin weighs about 1 to 2 pounds. Four ounces is about a quarter to a fifth of a whole tenderloin.
When you go to the store to buy pork tenderloin, look for a package that says “pork tenderloin” and has a thin cut of meat inside. Don’t confuse it with the larger and fattier pork loin roast. To give you an idea, a 4-ounce serving of pork loin is about the size of a hockey puck.
Nutrition Facts for 4 Ounces of Pork Tenderloin
A 4 ounce serving of pork tenderloin packs quite a nutritional punch. Here are some of the main nutrients found in 4 ounces of cooked, lean pork tenderloin:
- Calories: 163
- Protein: 26 grams
- Fat: 4 grams
- Iron: 1 mg (6% DV)
- Potassium: 349 mg (8% DV)
- Zinc: 2 mg (13% DV)
- Vitamin B6: 0.4 mg (18% DV)
- Vitamin B12: 0.7 mcg (29% DV)
As you can see, pork tenderloin provides high-quality protein, important vitamins and minerals like iron, zinc and B vitamins, and relatively little fat or calories. It’s a lean cut of meat that fits well into a healthy diet.
The protein in pork tenderloin contains all nine essential amino acids that your body needs to repair and build muscle tissue. And the iron, zinc, potassium and B vitamins help support energy levels, immune function, growth and development.
How to Cook 4 Ounces of Pork Tenderloin
There are endless ways to cook 4 ounces of pork tenderloin. Here are a few of my favorite preparation methods:
Pan Sear
Season the pork all over with salt, pepper and any other spices you enjoy. Heat a skillet over medium-high heat and add just enough oil or butter to coat the bottom. When the oil is hot, add the pork tenderloin and cook for 2-3 minutes per side until browned. Transfer to a plate and let rest for 5 minutes before slicing and serving.
Oven Roast
Coat the pork tenderloin with olive oil or rub on your favorite spice blend. Roast at 400°F for 15-20 minutes until the internal temperature reaches 145°F. Let rest 5 minutes then slice. Serve with your favorite vegetables or potato dish.
Grill
Get nice grill marks on the pork by the grill or grill pan over medium-high heat. Brush with a glaze or marinade during the last 5 minutes of grilling. Grill for 6-8 minutes total, flipping halfway through. Don’t overcook pork or it will be dry.
Stir Fry
Cut the pork into thin slices and stir fry in a hot wok with sliced veggies like bell peppers, onions, broccoli and carrots. Cook for 3-4 minutes just until pork is cooked through. Season with soy sauce, sesame oil and top with scallions.
Kebabs
Cut pork into 1-inch cubes and thread onto skewers with veggies like onions, mushrooms, cherry tomatoes and pineapple chunks. Brush with teriyaki sauce and grill 4-6 minutes until pork is just cooked through.
Tacos
Chop pork into bite-sized pieces and cook in a skillet with taco seasoning. Serve in warm tortillas or taco shells topped with pico de gallo, avocado, lettuce, cheese and any other favorite taco toppings.
Serving Size Guidance
Understanding healthy portion sizes for pork tenderloin is important for maintaining a balanced diet. Here are some general serving size guidelines to follow:
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Women should aim for 3-4 ounces of lean protein like pork tenderloin per meal.
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Men should aim for 4-6 ounces of lean protein per meal.
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One serving of pork or other meat is about the size of a deck of cards or the palm of your hand.
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Limit intake of processed meats like bacon, sausage and deli meats which are higher in sodium and fat.
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Fill half your plate with non-starchy vegetables at each meal.
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Round out meals with healthy carbs like whole grains, beans, lentils or starchy veggies.
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Children ages 4-8 need 2-3 ounces of protein foods per meal while ages 9-13 need 3-5 ounces.
Following these healthy portion guidelines at mealtimes can help ensure you get enough protein while limiting excess calories, fat and sodium.
Shopping and Storing Pork Tenderloin
When buying pork tenderloin at the grocery store, look for cuts that are pinkish-red in color with minimal fat marbling. Avoid packages with discolored meat or an off-putting odor. For safety, be sure to check expiration dates and only purchase pork that has been refrigerated properly.
For storage, keep raw pork tenderloin refrigerated and use within 3-5 days of purchasing. You can also freeze pork tenderloin for longer term storage. Simply wrap tightly in plastic wrap or freezer bags and use within 4-6 months for best quality.
Thaw frozen pork in the refrigerator overnight before cooking. Do not thaw at room temperature or in hot water to prevent bacterial growth.
Always wash hands, utensils and surfaces that have touched raw pork to avoid cross contamination with cooked foods. Cook pork thoroughly to an internal temperature of at least 145°F to kill any harmful bacteria.
Delicious Ways to Use Pork Tenderloin
While 4 ounces makes for a perfect individual portion, pork tenderloin is a very versatile ingredient. You can serve it sliced, diced or chopped in all sorts of delicious recipes. Here are some creative ways to use pork tenderloin beyond the basic pan seared or roasted tenderloin:
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Pork tenderloin lettuce wraps – Sautéed pork with hoisin sauce wrapped in lettuce leaves.
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Pork tenderloin tacos – Dice and sauté with taco seasoning and top with favorite taco toppings.
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Pork tenderloin sandwiches – Sliced, grilled pork on a bun with sautéed peppers and onions.
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Pork tenderloin salad – Chilled, sliced pork served over a fresh green salad.
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Asian pork and vegetable stir fry – Sliced pork stir fried with broccoli, peppers, carrots and soy sauce.
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Pork tenderloin kebabs – Cubed pork skewered and grilled with veggies and pineapple.
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Pork tenderloin scaloppini – Thin cutlets breaded and pan fried topped with lemon butter sauce.
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Pork tenderloin stuffed with spinach and feta – Pound thin, stuff with filling and roll up.
Pork Loin vs. Pork Tenderloin
Pork tenderloin is not to be confused with pork loin. While both cuts are from the loin section that runs along the pigs back, from the shoulder to the top of the legs, the National Pork Board explains that they are different cuts of meat. Pork loin is usually sold as a wide, rectangular slab of meat that can be cut into steaks. It weighs between 2 to 4 pounds and is sold either bone-in or deboned.
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Pork tenderloin on the other hand, is a smaller, longer cut that usually weighs around 1 pound. The University of Tennessee Extension notes that this cut of meat tapers off on one end. The wider end is about 2 inches thick.
When you’re at the grocery store, it’s helpful to know the difference between these two types of meat. The amounts of ingredients, cooking times, and temperatures for these two cuts are very different because they are so different in size. If you buy the wrong one and try to cook it, your meal will probably turn out badly.
Read more: Pork Tenderloin with Sweet Potatoes and Bok Choy
Pork Tenderloin Calories and Nutrition
North Dakota State University says that pork today is much leaner and healthier than it used to be. It has 27% less saturated fat, 16% less total fat, and 0% trans fat. Even better, pork tenderloin is the leanest cut of pork. It has less saturated fat than a chicken breast without the skin.
According to the USDA, a 4-ounce serving of pork tenderloin has 136 calories, 0 grams of carbs, 23.3 grams of protein and 3.99 grams of fat, of which 2.2 grams are monounsaturated and polyunsaturated fats.
Red meat in general is bad for your heart, but pork tenderloin may be one of the few exceptions that is good for you. A small study that came out in August 2015 in the American Journal of Clinical Nutrition found that lean cuts of pork, like pork tenderloin, can also help lower blood pressure, just like chicken and fish.
The people who wrote the study say that pork tenderloin cuts are extra lean because they have less than 5 grams of total fat and less than 2 grams of saturated fat per 100 grams.
The USDA says that pork tenderloin also has a lot of other minerals and vitamins in it, such as iron, calcium, zinc, potassium, phosphorus, magnesium, selenium, iron, calcium, zinc, and vitamins A, B, and D.
When you buy pork tenderloin, opt for plain, natural cuts that have not been processed. A March 2012 study published in the American Journal of Clinical Nutrition found that processed meat was linked to a higher risk of diabetes, whereas unprocessed meat, including unprocessed red meat, was not.
Read more: 5 Health Risks of Eating Too Many Processed Foods
Best Baked Pork Tenderloin
FAQ
What does 3 oz of pork tenderloin look like?
How much is 4 oz pork tenderloin cooked?
How big is 4 oz of meat?
How big is four ounces of pork?
How much does a pork tenderloin weigh?
The average pork tenderloin will weigh around 1 1/2 lbs (24 ounces) each, depending on the size of the animal at the time of slaughter. Sometimes they can be as small as just 1lb, or as large as 2lb if taken from a larger pig bred for bacon.
How much pork tenderloin should I buy?
Plan on purchasing about a half-pound of raw pork tenderloin for every person you plan to serve. If there will be a lot of children at the gathering, you can scale the portions down a bit, but this is a good rule of thumb to follow. You can also plan on offering less pork if you have a lot of other dishes available.
How big is a pig Tenderloin?
Sometimes they can be as small as just 1lb, or as large as 2lb if taken from a larger pig bred for bacon. Unless you are buying fresh from an independent butcher or meat market, you will generally see the tenderloins sold as a pair in a vacuum sealed pouch.
How much meat should be in a tenderloin?
Also bear in mind how much other food is on offer to go alongside the dish. As a rule of thumb, you want to allow about 8oz of meat per adult serving if it is providing a main meal. If the tenderloin is on the smaller side, then it can be easier to say half a tenderloin per portion, and if it is on the larger side, then 3 servings per tenderloin.