Pork tenderloin is a popular cut of meat known for its tenderness and rich flavor. It is also a relatively lean cut, making it a popular choice for health-conscious consumers. The amount of fat in pork tenderloin can vary depending on the specific cut and cooking method, but on average, a 3-ounce serving of cooked pork tenderloin contains about 4 grams of fat.
Nutritional Profile of Pork Tenderloin
A 3-ounce serving of cooked pork tenderloin is not only low in fat, but it is also an excellent source of protein, vitamins, and minerals. According to the United States Department of Agriculture (USDA), a 3-ounce serving of cooked pork tenderloin contains approximately 23 grams of protein, 0 grams of carbohydrates, and 4 grams of fat. It is also a rich source of vitamins B12 and B6, as well as minerals like selenium, zinc, and phosphorus.
Breakdown of Fat Content in Pork Tenderloin
The fat content in pork tenderloin is primarily composed of monounsaturated and polyunsaturated fats, which are considered healthier than saturated fats. A 3-ounce serving of cooked pork tenderloin contains approximately 1.5 grams of saturated fat, 1.5 grams of monounsaturated fat, and 0.5 grams of polyunsaturated fat. The remaining fat content is made up of other types of fatty acids, including omega-3 and omega-6 fatty acids.
| Nutrient | Amount (per 3-ounce serving) |
|---|---|
| Protein | 23 grams |
| Carbohydrates | 0 grams |
| Fat | 4 grams |
| Saturated Fat | 1.5 grams |
| Monounsaturated Fat | 1.5 grams |
| Polyunsaturated Fat | 0.5 grams |
| Omega-3 Fatty Acids | 0.2 grams |
| Omega-6 Fatty Acids | 0.3 grams |
Health Benefits of Pork Tenderloin
Pork tenderloin is not only a tasty and versatile cut of meat, but it also offers several health benefits. The high protein content in pork tenderloin can help to support muscle growth and maintenance, while the vitamins and minerals present can help to support immune function and overall health. Additionally, the antioxidant properties of pork tenderloin may help to reduce inflammation and protect against chronic diseases like heart disease and cancer.
Comparing Pork Tenderloin to Other Cuts of Meat
When compared to other cuts of meat, pork tenderloin is generally lower in fat and higher in protein. For example, a 3-ounce serving of cooked chicken breast contains about 3 grams of fat and 26 grams of protein, while a 3-ounce serving of cooked beef tenderloin contains about 6 grams of fat and 22 grams of protein. Pork tenderloin is also a more affordable option than many other lean cuts of meat, making it a popular choice for health-conscious consumers on a budget.
- Pork tenderloin: 4 grams of fat, 23 grams of protein
- Chicken breast: 3 grams of fat, 26 grams of protein
- Beef tenderloin: 6 grams of fat, 22 grams of protein
- Turkey breast: 3 grams of fat, 24 grams of protein
Is pork tenderloin a good source of omega-3 fatty acids?
+Pork tenderloin is a relatively good source of omega-3 fatty acids, containing about 0.2 grams per 3-ounce serving. However, it is not as rich in omega-3s as fatty fish like salmon or sardines.
Can I reduce the fat content in pork tenderloin by trimming the fat?
+Yes, trimming the visible fat from pork tenderloin can help to reduce the overall fat content. However, it’s worth noting that much of the fat in pork tenderloin is marbled throughout the meat, making it difficult to completely eliminate.
