Pork protein scores DIAAS above 100. Any cooking method (Bailey et al., J Nutr 2020). Per 100 g tenderloin: 143 kcal, 26.2 g protein, 3.5 g fat. Tenderloin is the leanest pork cut — comparable to chicken breast in fat.
How should I track Pork, tenderloin, cooked, roasted?
Pork, tenderloin, cooked, roasted is high in protein. The simplest way to track Pork, tenderloin, cooked, roasted accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
