⏱ 45 min total

Spiced Pork Tenderloin and Avocado Salsa

Name: Spiced Pork Tenderloin and Avocado Salsa
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 1 serving
Ingredients: ⅛ tbsp Allspice; ⅛ tbsp Cayenne pepper; ¼ tbsp Salt; 4 oz Pork tenderloin; 1 tsp Olive oil; ⅛ cup, chunks Pineapple; ¼ medium whole Tomatoes; ⅛ fruit Avocado; ⅛ small raw Red onion; ½ tbsp Cilantro; ¹⁄₁₆ pepper Jalapeno peppers; ¼ tbsp Lime juice; ¼ tbsp Orange juice

Per 1 serving · 218 g · 13 ingredients

Calories

242

12%
of a 2,000 cal day

Protein
25g
40% of calories
Carbs
8.6g
14% of calories
Fat
12g
46% of calories

Portion

✓ Protein-dense

At a glance

One serving of Spiced Pork Tenderloin and Avocado Salsa (218 g) has 242 calories, with 25 g of protein, 8.6 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (49% DV), Vitamin C (23% DV) and thiamine (98% DV). Keep an eye on sodium and cholesterol, which provide 79% and 25% of the daily value.

Per 100 g

111cal

low energy density

Protein per 100 cal

10g

Net carbs

carbs minus fiber

Fiber

2.9g

3.5 g sugar

High in

20%+ of the daily value

Protein49%
Vitamin C23%
Thiamine98%
Riboflavin (B2)33%
Niacin52%
Vitamin B677%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin E12%
Vitamin K11%
Choline18%
Iron19%
Potassium15%

Watch

20%+ of the daily value

Sodium79%
Cholesterol25%

Ingredients

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

Directions

Prep 15 minCook 30 min

1
Preheat the oven to 400°F.
2
In a small bowl, mix the allspice, half of the cayenne, and three-fourths of the salt to make a dry rub.
3
Pat the pork tenderloins dry. Sprinkle and press the spice rub all over to coat evenly.
4
Heat half of the olive oil in a 12-inch skillet over medium-high until hot. Sear the tenderloins on all sides, about 1 minute per side, then transfer to a large roasting pan with space between pieces.
5
Roast until an instant-read thermometer inserted in the center of each tenderloin reads 155°F, about 20 to 25 minutes.
6
While the pork roasts, make the salsa: dice the pineapple, tomatoes, avocado, and red onion. Chop the cilantro, and mince the jalapeño. Toss with remaining cayenne and salt, lime juice, orange juice, and the remaining olive oil.
7
Let the pork rest for 5 minutes on a cutting board.
8
Slice the tenderloins and serve with generous spoonfuls of avocado-pineapple salsa.

Vitamins & minerals

Amounts for 1 serving (218 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	32 μg	4%
Vitamin C	20 mg	23%
Vitamin D	0.3 μg	2%
Vitamin E	2 mg	12%
Vitamin K	13 μg	11%
Thiamine	1 mg	98%
Riboflavin (B2)	0.4 mg	33%
Niacin	8 mg	52%
Vitamin B6	1 mg	77%
Folate (B9)	31 μg	8%
Vitamin B12	1 μg	24%
Pantothenic acid	1 mg	27%
Choline	98 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	26 mg	3%
Iron	2 mg	19%
Potassium	700 mg	15%
Magnesium	47 mg	11%
Phosphorus	302 mg	43%
Zinc	2 mg	21%
Copper	0.2 mg	22%
Manganese	0.3 mg	15%
Selenium	35 μg	63%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	38 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	330 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 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	791 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 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 242 calories

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

46min
Walking (3.5 mph)
29min
Cycling (moderate)
20min
Running (6 mph)
34min
Swimming laps

Common questions

How many calories are in Spiced Pork Tenderloin and Avocado Salsa?

One serving of Spiced Pork Tenderloin and Avocado Salsa (1 serving) has 242 calories, which works out to 111 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Spiced Pork Tenderloin and Avocado Salsa high in protein?

Yes. It has 25 g of protein per serving, and 40% of its calories come from protein (10 g of protein per 100 calories).

Is Spiced Pork Tenderloin and Avocado Salsa keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spiced Pork Tenderloin and Avocado Salsa?

1808 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spiced Pork Tenderloin and Avocado Salsa?

3.5 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 (218 g)

Calories242

% Daily Value*

Total fat 12g	16%
Saturated fat 2.6g	13%
Trans fat 0g
Cholesterol 74mg	25%
Sodium 1,808mg	79%
Total carbohydrate 8.6g	3%
Dietary fiber 2.9g	10%
Total sugars 3.5g
Protein 25g

* 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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