Pork tenderloin loses 20–25% weight when roasted. Less than fattier cuts (Sobral et al., Compr Rev Food Sci Food Saf 2021). Per 100 g: 143 kcal, 26 g protein, 3.5 g fat. Slice after resting — cutting too early loses juice and weight accuracy.
How should I track Pork Tenderloin (raw)?
Pork Tenderloin is high in protein. The simplest way to track Pork Tenderloin 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.
