Nutritional Benefits of Pork Tenderloin

When paired with fruits and vegetables, pork provides an excellent source of protein. It also provides many vitamins and minerals, including riboflavin, niacin, selenium and iron.

Whether you're looking for a lean protein source or nutrient-packed foods to fuel your workouts, eat the leanest cuts of pork, like boneless pork sirloin roast and pork tenderloin, as part of a healthy diet.

Lean Protein

Although pork can be high in saturated fat, it's a protein-rich food. High-quality proteins help maintain muscles, support immune function and promote weight management. "As long as you avoid slathering it in sauces loaded with sugar, butter or oil and choose lean cuts like loin or tenderloin, pork is just as healthy as chicken and often healthier," says dietitian Kara Behlke-Ungerman.

Lean pork is an excellent source of protein, thiamin, vitamin B6 and niacin, as well as zinc. In fact, one 3-ounce serving of pork tenderloin provides 23 grams of high-quality protein. It's also lower in calories, saturated fat and cholesterol than skinless chicken breast.

Pork is a smart addition to a health-forward diet, especially when eaten in place of less nutritious foods like refined grains and sugary sodas. Just make sure to cook pork with methods that minimize added fat, such as baking or roasting.

As for whether pork or beef is better for you, studies tend to lump both meats into a single category. Ultimately, personal preferences, dietary restrictions and cultural influences should dictate whether you include red meat in your diet. Choosing lean cuts of either meat and pairing them with plenty of fruits, vegetables and whole grains will provide you with the nutrients you need to thrive.

Heart-Healthy Fats

Unlike processed meats like hot dogs, bacon and sausage that can be high in saturated fat and sodium, pork tenderloin is a healthy choice for those trying to reduce their cholesterol and blood pressure. When eaten in moderation as part of a heart-healthy diet, pork provides protein and key nutrients such as vitamin B6, potassium and riboflavin.

To choose the leanest cuts of pork, look for those labeled as "extra lean." Cuts with less than 5 grams of total fat, 1 gram of saturated fat and 95 milligrams or less of sodium per 100 grams of product and per label serving size are considered extra-lean, according to the U.S. Department of Agriculture. Pork tenderloin and boneless pork sirloin roast fit this category. Also, opt for single-ingredient meats that don't contain added solutions, which can add significant sodium to the final dish.

Regardless of the cut you choose, be sure to trim all visible fat before cooking to avoid adding excess calories and saturated fat to your meal. In addition, try rubbing your pork with herbs and spices or soaking it in low-fat dressings or juices to add flavor without the extra fat. When paired with vegetables and whole grains, pork can be an important part of your heart-healthy diet. A 3-ounce serving of pork tenderloin provides 22 grams of protein and a range of key nutrients including thiamin, riboflavin, potassium and selenium.

B Vitamins

Pork tenderloin is a lean cut that provides a healthy dose of protein and B vitamins. When eaten as part of a healthy diet, it can support muscle health and immune function. This meaty delight is also a good source of potassium and zinc.

According to the U.S. Food and Drug Administration, pork tenderloin is an excellent source of vitamins B6 (pyridoxine) and B12 (cobalamin). These water-soluble nutrients play a critical role in energy metabolism, helping your body metabolize carbohydrates and fats for fuel. In addition, they contribute to brain function and red blood cell formation. (3)

Because pork tenderloin is low in saturated fat and sodium, it can be a welcome addition to a heart-healthy eating plan. In fact, some cuts, such as the pork sirloin roast and the pork loin chop, carry the American Heart Association’s Heart Check mark, indicating they meet the association’s criteria for being low in fat, sodium and saturated fat and high in fiber and protein.

If your dad has kidney disease, however, he may need to limit his protein intake, as too much protein can put strain on damaged kidneys. The best way to determine his dietary needs is to see his doctor. He or she can recommend a diet that's right for him and can help him stay on track with his goals.

Selenium

A 3-ounce serving of pork tenderloin provides 1.4 micrograms of selenium, a mineral that plays a role in antioxidant function and immune system health. Selenium is almost exclusively found in animal-derived foods, with the exception of Brazil nuts and some seafood — making pork an excellent source. The meat is also a great source of vitamin B12, a water-soluble vitamin that works as a cofactor for enzymes involved in energy metabolism, red blood cell production, DNA synthesis and neurotransmitter production. It's especially important for maintaining brain and nervous system health and supporting folate metabolism.

In a recent study, researchers found that different levels of organic selenium (0.15 and 0.45 ppm combined with inorganic selenium) didn't significantly affect pork quality during refrigerated storage. However, the groups fed the organic selenium experienced higher muscle Se content and glutathione peroxidase (GPx) activity than the control group throughout the 14-day storage period.

To enjoy the nutritional benefits of this versatile meat, cook pork tenderloin over medium heat until it's browned and cooked through. Aim for a temperature of 150 to 160 degrees Fahrenheit, which is when the pork will reach its peak tenderness and flavor. Before you eat the pork, check it to make sure that the butcher removed the silver skin, a shimmery greyish band of connective tissue that can be tough and chewy.