How Much Sodium is in Pork Tenderloin?

Pork tenderloin is a lean, tender cut of meat that is quite popular because it’s versatile, easy to cook, and relatively affordable. But many health-conscious folks wonder – how much sodium is in pork tenderloin? Is it a high sodium food I need to watch out for?

I did some research on the sodium content of pork tenderloin to find out the answers In this article, I’ll share how much sodium is in a 3 ounce serving of pork tenderloin, how that fits into a healthy diet, and tips for picking and preparing tenderloin to reduce the sodium content

Sodium in 3 Ounces of Pork Tenderloin

According to the United States Department of Agriculture (USDA) FoodData Central database a 3 ounce serving of raw pork tenderloin contains approximately

• 70 milligrams of sodium

That’s not too bad! The recommended daily sodium intake for most adults is less than 2,300 milligrams per day. Some people, like those over 51 years old, people with high blood pressure, diabetes or chronic kidney disease, should limit sodium to 1,500 milligrams per day.

A 3 ounce serving of tenderloin provides just 3% of the 2,300 mg recommendation, or 5% of the 1,500 mg limit.

To put the sodium content into context, here’s how pork tenderloin compares to other common meats

• 70 mg in 3 oz raw pork tenderloin
• 75 mg in 3 oz raw chicken breast
• 45 mg in 3 oz raw flank steak
• 65 mg in 3 oz raw salmon fillet

As you can see, the sodium content of raw pork tenderloin is very similar to other popular types of lean meat. It’s considered a fresh, low sodium meat.

Health Benefits of Pork Tenderloin

Pork tenderloin is nutritious as well as low in sodium. A 3 ounce serving contains:

• 122 calories
• 3 grams of fat
• 22 grams of protein
• No carbs

It’s an excellent source of protein, vitamins B6, B12, thiamin, selenium, zinc, phosphorus and niacin.

The high protein content with minimal fat makes pork tenderloin a great option if you’re looking to preserve or build lean muscle mass. The bounty of B vitamins aid in energy production and brain health. Zinc supports immune function and wound healing.

Pork tenderloin also contains more B vitamins and minerals than many other cuts of pork, while boasting less fat and cholesterol. It offers health perks beyond just being low sodium.

Buying Pork Tenderloin

To get all the benefits of pork tenderloin with minimal sodium, choose fresh over processed. Opt for raw pork tenderloin rather than enhanced or injected tenderloin.

Enhanced or injected pork has been treated with a saline solution to make it moister and more tender. However, this solution can contain 500-800 mg of sodium per serving – significantly increasing the sodium content.

Check the package labeling carefully. If it has been enhanced or injected, the sodium will be listed separately from the natural raw pork values.

When buying fresh, raw tenderloin, look for:

• Light pink color
• Firm, tender feel
• Minimal marbling or fat
• No odd smells
• Clear, glossy packaging

For the best flavor and texture, opt for pork labeled “organic” or “pasture-raised”. The diet and living conditions of the pig affects the quality.

Aim to cook fresh tenderloin within 4-7 days of purchasing for optimal freshness and taste. Otherwise, freeze it for up to 4 months.

Preparing and Cooking Tenderloin

To retain the low sodium status of pork tenderloin, avoid adding a lot of salt, soy sauce or brines when preparing it. Here are some better ways to add tons of flavor:

Marinades

• Lemon juice, garlic, olive oil
• Apple cider vinegar, mustard, thyme
• Chili powder, cumin, oregano

Rubs

• Cracked black pepper, rosemary, sage
• Smoked paprika, garlic powder, cayenne
• Brown sugar, ginger, cinnamon

Pan Sauces

After cooking, make a quick sauce in the pan using:

• Chicken or vegetable broth
• Apple juice or cider
• Wine or balsamic vinegar
• Tomatoes or tomato paste
• Mustard

Herbs, spices, aromatic veggies like shallots or garlic and a touch of butter or cream finish off a tasty, low sodium sauce.

Brining

Although traditional salty brines are out, you can still brine in a sodium-free mixture of:

• Water
• Apple juice or cider
• Citrus juice
• Vinegar
• Herbs

This tenderizes the meat while adding brightness.

Cooking Methods

• Roast in the oven
• Pan fry or sear
• Grill it
• Slice and stir fry

Aim for an internal temperature of at least 145°F. The tenderloin dries out if overcooked.

Let rest for 5-10 minutes before slicing against the grain to retain moisture.

Healthy Low Sodium Meals with Pork Tenderloin

Here are some healthy, low sodium recipe ideas that feature tasty pork tenderloin:

• Pesto stuffed pork tenderloin with roasted veggies
• Pork medallions with cherry sauce and wild rice
• Pork tenderloin with creamy sun-dried tomato sauce over pasta
• Pork tenderloin with peach salsa and quinoa salad
• Thai curry pork and vegetable stir fry over cauliflower rice
• Grilled pork tenderloin tacos with pineapple salsa
• Apple cider glazed pork tenderloin with roasted Brussels sprouts

Is Pork Tenderloin a High Sodium Meat?

So how much sodium is in pork tenderloin? Raw, fresh pork tenderloin contains only 70mg sodium per 3 ounce serving.

This makes pork tenderloin a fresh, low sodium meat when compared to the dietary guidelines and recommendations. It fits well into a healthy, low sodium diet.

Choosing fresh over enhanced or injected tenderloin reduces the sodium content substantially. Preparing through marinades, rubs and pan sauces gives you tons of flavor options without excess salt.

With its stellar nutritional profile and versatile flavor, pork tenderloin can be a nutritious and delicious addition to any low sodium meal plan.