⏱ 25 min total

Pan-Seared Pork Tenderloin

Name: Pan-Seared Pork Tenderloin
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: 4 oz Pork tenderloin; ½ tsp Salt; ¼ tsp Black pepper; 1 tbsp Olive oil; ½ tbsp Butter

Per 1 serving · 138 g · 5 ingredients

Calories

308

15%
of a 2,000 cal day

Protein
24g
31% of calories
Carbs
0.3g
0% of calories
Fat
23g
69% of calories

Portion

✓ Protein-dense
✓ Keto-friendly
✓ Sugar free

At a glance

One serving of Pan-Seared Pork Tenderloin (138 g) has 308 calories, with 24 g of protein, 0.3 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (69% of calories). It is high in protein (47% DV), thiamine (93% DV) and riboflavin (b2) (30% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 53%, 34% and 30% of the daily value.

Per 100 g

224cal

medium energy density

Protein per 100 cal

7.6g

Net carbs

0.2g

carbs minus fiber

Fiber

0.1g

0 g sugar

High in

20%+ of the daily value

Protein47%
Thiamine93%
Riboflavin (B2)30%
Niacin47%
Vitamin B667%
Vitamin B1225%

Good source of

10–19% of the daily value

Vitamin E16%
Choline17%
Iron15%
Potassium10%
Zinc19%
Copper12%

Watch

20%+ of the daily value

Sodium53%
Saturated fat34%
Cholesterol30%

Ingredients

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

Directions

Prep 5 minCook 20 min

1
Trim any silverskin and excess fat from the tenderloin, then pat it thoroughly dry with paper towels.
2
Season all sides evenly with the salt and black pepper.
3
Heat the olive oil in a large skillet over medium-high until shimmering. Add the butter and let it melt and foam.
4
Lay the pork in the pan and sear, turning to brown all sides, until deeply golden, about 3–4 minutes per side.
5
Reduce heat to medium and continue cooking, turning occasionally, until an instant-read thermometer in the center reads 145° F, about 10–12 minutes.
6
Transfer the pork to a plate and rest for 5 minutes to retain juices.
7
Slice into medallions and serve warm, spooning any pan juices over the top.

Vitamins & minerals

Amounts for 1 serving (138 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	49 μg	5%
Vitamin C	0 mg	0%
Vitamin D	0.5 μg	3%
Vitamin E	2 mg	16%
Vitamin K	9 μg	8%
Thiamine	1 mg	93%
Riboflavin (B2)	0.4 mg	30%
Niacin	7 mg	47%
Vitamin B6	1 mg	67%
Folate (B9)	0.3 μg	0%
Vitamin B12	1 μg	25%
Pantothenic acid	1 mg	20%
Choline	92 mg	17%

Minerals

Nutrient	Amount	% Daily Value
Calcium	12 mg	1%
Iron	1 mg	15%
Potassium	455 mg	10%
Magnesium	32 mg	8%
Phosphorus	278 mg	40%
Zinc	2 mg	19%
Copper	0.1 mg	12%
Manganese	0.1 mg	4%
Selenium	34 μg	63%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.1 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	13 μg	—
Caffeine	0 mg	—
Cystine	0.3 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	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.1 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.1 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	13 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	48 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 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	0.5 μg	—

Burning 308 calories

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

58min
Walking (3.5 mph)
37min
Cycling (moderate)
26min
Running (6 mph)
43min
Swimming laps

Common questions

How many calories are in Pan-Seared Pork Tenderloin?

One serving of Pan-Seared Pork Tenderloin (1 serving) has 308 calories, which works out to 224 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Pan-Seared Pork Tenderloin high in protein?

Yes. It has 24 g of protein per serving, and 31% of its calories come from protein (7.6 g of protein per 100 calories).

Is Pan-Seared Pork Tenderloin keto-friendly?

It can fit a ketogenic diet: 0.2 g of net carbs per serving, with carbs making up 0% of calories.

How much sodium is in Pan-Seared Pork Tenderloin?

1223 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Pan-Seared Pork Tenderloin?

0 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 (138 g)

Calories308

% Daily Value*

Total fat 23g	30%
Saturated fat 6.9g	34%
Trans fat 0.3g
Cholesterol 89mg	30%
Sodium 1,223mg	53%
Total carbohydrate 0.3g	0%
Dietary fiber 0.1g	1%
Total sugars 0g
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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