⏱ 30 min total

Cranberry-Orange Glazed Pork Tenderloin

Name: Cranberry-Orange Glazed Pork Tenderloin
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ cup, chopped Cranberries; ⅛ cup Orange juice; ½ tbsp Honey; ¼ tsp Cinnamon; 4 oz Pork tenderloin; ⅛ tsp Salt; ⅛ tsp Black pepper; ½ tbsp Olive oil

Per 1 serving · 191 g · 8 ingredients

Calories

257

13%
of a 2,000 cal day

Protein
24g
37% of calories
Carbs
16g
25% of calories
Fat
11g
38% of calories

Portion

✓ Protein-dense

At a glance

One serving of Cranberry-Orange Glazed Pork Tenderloin (191 g) has 257 calories, with 24 g of protein, 16 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (38% of calories). It is high in protein (48% DV), thiamine (94% DV) and riboflavin (b2) (29% DV). Keep an eye on cholesterol, which provides 25% of the daily value.

Per 100 g

135cal

low energy density

Protein per 100 cal

9.3g

Net carbs

14g

carbs minus fiber

Fiber

1.8g

13 g sugar

High in

20%+ of the daily value

Protein48%
Thiamine94%
Riboflavin (B2)29%
Niacin47%
Vitamin B669%
Vitamin B1225%

Good source of

10–19% of the daily value

Vitamin C15%
Vitamin E11%
Choline17%
Iron17%
Potassium11%
Copper13%

Watch

20%+ of the daily value

Cholesterol25%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Heat the oven to 375°F and position a rack in the center.
2
In a small saucepan over medium heat, combine the chopped cranberries, orange juice, honey, and cinnamon. Bring to a gentle simmer, stirring occasionally.
3
Reduce to low and cook until slightly thickened and jammy, about 5 minutes. Remove from the heat.
4
Pat the pork dry and season all over with the salt and pepper.
5
Heat an oven-safe skillet over medium-high with the olive oil until shimmering. Sear the pork on all sides until well browned, about 2–3 minutes per side.
6
Pour the cranberry-orange glaze over the pork and turn to coat evenly.
7
Transfer the skillet to the oven and roast until the pork reaches 145°F at the center, about 15 minutes.
8
Let rest for 5 minutes. Slice and spoon the pan glaze over the pork to serve.

Vitamins & minerals

Amounts for 1 serving (191 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	4 μg	0%
Vitamin C	13 mg	15%
Vitamin D	0.3 μg	2%
Vitamin E	2 mg	11%
Vitamin K	6 μg	5%
Thiamine	1 mg	94%
Riboflavin (B2)	0.4 mg	29%
Niacin	8 mg	47%
Vitamin B6	1 mg	69%
Folate (B9)	8 μg	2%
Vitamin B12	1 μg	25%
Pantothenic acid	1 mg	22%
Choline	94 mg	17%

Minerals

Nutrient	Amount	% Daily Value
Calcium	21 mg	2%
Iron	1 mg	17%
Potassium	538 mg	11%
Magnesium	36 mg	9%
Phosphorus	286 mg	41%
Zinc	2 mg	20%
Copper	0.1 mg	13%
Manganese	0.3 mg	12%
Selenium	35 μg	63%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	2 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	20 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	11 μg	—
Fructose	5 g	—
Galactose	0.3 g	—
Glucose	5 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.1 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.2 μg	—
Lysine	2 g	—
Maltose	0.2 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	1 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.3 μg	—

Burning 257 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

49min
Walking (3.5 mph)
31min
Cycling (moderate)
21min
Running (6 mph)
36min
Swimming laps

Common questions

How many calories are in Cranberry-Orange Glazed Pork Tenderloin?

One serving of Cranberry-Orange Glazed Pork Tenderloin (1 serving) has 257 calories, which works out to 135 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Cranberry-Orange Glazed Pork Tenderloin high in protein?

Yes. It has 24 g of protein per serving, and 37% of its calories come from protein (9.3 g of protein per 100 calories).

Is Cranberry-Orange Glazed Pork Tenderloin keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Cranberry-Orange Glazed Pork Tenderloin?

352 mg per serving.

How much sugar is in Cranberry-Orange Glazed Pork Tenderloin?

13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (191 g)

Calories257

% Daily Value*

Total fat 11g	14%
Saturated fat 2.3g	11%
Trans fat 0g
Cholesterol 74mg	25%
Sodium 352mg	15%
Total carbohydrate 16g	6%
Dietary fiber 1.8g	6%
Total sugars 13g
Protein 24g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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