Pork Tenderloin
Serving size: 4 oz (113g)
Why Eat Pork Tenderloin?
Pork tenderloin is one of the leanest cuts of meat available—comparable to skinless chicken breast in fat content. It's an excellent source of thiamine (vitamin B1), selenium, and complete protein, with a versatile mild flavor that works with countless cuisines.
Pork Tenderloin contains 3x more lysine per serving than Eggs.
At a Glance
Nutrient Fingerprint
Pork Tenderloin's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Lysine (% DV) vs similar Proteins
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Pork Tenderloin per serving (4 oz (113g)), grouped by category.
0.64 mcg per serving
0.23 mcg per serving
0.1 mg per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Pork Tenderloin
Storage & Selection Tips
How to Select
Look for pinkish-red color with minimal external fat. Avoid gray or slimy meat. Some tenderloins come pre-marinated—check for added sodium.
How to Store
Store in the coldest part of the refrigerator in original packaging. If not cooking within 2 days, freeze immediately.
Shelf Life
Raw pork tenderloin lasts 2-3 days refrigerated. Cooked tenderloin keeps 3-4 days. Frozen raw tenderloin lasts 4-6 months.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Pork Tenderloin Appears in These Nutrient Guides
Magnesium
8% DV per serving
Iron
7% DV per serving
Omega-3
1% DV per serving
Calcium
1% DV per serving
Zinc
25% DV per serving
Vitamin B12
27% DV per serving
Vitamin D
1% DV per serving
Choline
18% DV per serving
Potassium
10% DV per serving
Selenium
78% DV per serving
Vitamin E
1% DV per serving
Phosphorus
24% DV per serving
Copper
11% DV per serving
Thiamin (Vitamin B1)
92% DV per serving
Riboflavin (Vitamin B2)
31% DV per serving
Niacin (Vitamin B3)
53% DV per serving
Pantothenic Acid (Vitamin B5)
22% DV per serving
Vitamin B6
47% DV per serving
Protein
59% DV per serving
Sodium
3% DV per serving
Leucine
92% DV per serving
Isoleucine
107% DV per serving
Valine
82% DV per serving
Tryptophan
111% DV per serving
Lysine
129% DV per serving
Similar Foods (Proteins)
Compare Pork Tenderloin
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Pork Tenderloin Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.