⏱ 30 min totalGarlic Rosemary Pork Tenderloin
Per 1 serving · 208 g · 6 ingredients
of a 2,000 cal day
- Protein36g31% of calories
- Carbs3.4g3% of calories
- Fat33g66% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Garlic Rosemary Pork Tenderloin (208 g) has 458 calories, with 36 g of protein, 3.4 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (66% of calories). It is high in protein (71% DV), Vitamin E (28% DV) and thiamine (141% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 55%, 29% and 37% of the daily value.
High in
20%+ of the daily value
- Protein71%
- Vitamin E28%
- Thiamine141%
- Riboflavin (B2)45%
- Niacin71%
- Vitamin B6107%
Good source of
10–19% of the daily value
- Vitamin K15%
- Potassium15%
- Magnesium12%
- Manganese12%
Watch
20%+ of the daily value
- Sodium55%
- Saturated fat29%
- Cholesterol37%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Pork tenderloin
2 cloves, minced Garlic
1 tsp Rosemary
2 tbsp Olive oil- 🥄½ tsp Salt
½ tsp Black pepper
Directions
- 1
Pat the pork dry and trim any excess silverskin or fat.
- 2
In a small bowl, mix the minced garlic, rosemary, salt, black pepper, and half of the olive oil to form a paste.
- 3
Rub the paste evenly over the pork to coat all sides.
- 4
Heat a large skillet over medium-high heat. Add the remaining olive oil.
- 5
Sear the pork on all sides until well browned, about 3–4 minutes per side.
- 6
Reduce heat to medium and continue cooking, turning occasionally, until the internal temperature reaches 145° (about 10–15 minutes more).
- 7
Transfer to a cutting board and rest 5 minutes to retain juices.
- 8
Slice into medallions and serve warm.
Vitamins & minerals
Amounts for 1 serving (208 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 2 μg | 0% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 1 μg | 3% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 18 μg | 15% |
| Thiamine | 2 mg | 141% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 11 mg | 71% |
| Vitamin B6 | 1 mg | 107% |
| Folate (B9) | 4 μg | 1% |
| Vitamin B12 | 1 μg | 36% |
| Pantothenic acid | 1 mg | 30% |
| Choline | 137 mg | 25% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 42 mg | 4% |
| Iron | 2 mg | 29% |
| Potassium | 718 mg | 15% |
| Magnesium | 52 mg | 12% |
| Phosphorus | 425 mg | 61% |
| Zinc | 3 mg | 30% |
| Copper | 0.2 mg | 21% |
| Manganese | 0.3 mg | 12% |
| Selenium | 53 μg | 95% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 4 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 22 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 458 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 87minWalking (3.5 mph)
- 55minCycling (moderate)
- 38minRunning (6 mph)
- 65minSwimming laps
Common questions
How many calories are in Garlic Rosemary Pork Tenderloin?
One serving of Garlic Rosemary Pork Tenderloin (1 serving) has 458 calories, which works out to 220 calories per 100 g. That is about 23% of a 2,000-calorie day.
Is Garlic Rosemary Pork Tenderloin high in protein?
Yes. It has 36 g of protein per serving, and 31% of its calories come from protein (7.8 g of protein per 100 calories).
Is Garlic Rosemary Pork Tenderloin keto-friendly?
It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 3% of calories.
How much sodium is in Garlic Rosemary Pork Tenderloin?
1254 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Garlic Rosemary Pork Tenderloin?
0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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