Meat and poultry
How much protein is in pork tenderloin?
Three ounces of roasted pork tenderloin has about 22 g of protein.
That's 26 g of protein per 100 g, or 18 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 3 oz | 85 g | 22 g | 122 |
| 100 g | 100 g | 26 g | 143 |
How pork tenderloin compares
Other meat and poultry, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Turkey breastmeat only, roasted | 30 g | 21 g |
| Rotisserie chickenbreast meat | 28 g | 20 g |
| Deli turkeysliced turkey breast, low salt | 22 g | 20 g |
| Chicken breastskinless, roasted | 31 g | 19 g |
| Sirloin steaktop sirloin, lean, broiled | 30 g | 16 g |
| Pork chopcenter loin, lean, broiled | 27 g | 15 g |
| Chicken thighskinless, roasted | 25 g | 14 g |
| Ground turkey93% lean, cooked | 27 g | 13 g |
| Ground beef90% lean, cooked patty | 25 g | 12 g |
| Ground chickencooked crumbles | 23 g | 12 g |
| Hamsliced deli ham | 17 g | 10 g |
| Ground beef (80/20)80% lean, cooked patty | 24 g | 9.8 g |
| Chicken wingsroasted, with skin | 24 g | 9.4 g |
| Ground lambbroiled | 25 g | 8.8 g |
| Beef jerkychopped and formed | 33 g | 8.1 g |
| Baconbaked | 36 g | 6.5 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. Three ounces of roasted pork tenderloin covers about 72% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted", FDC ID 168250). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.