Air Fryer Pork Tenderloin
This Air Fryer Pork Tenderloin provides 1g protein and 48 calories per serving — a low-protein, low-calorie option that works as a side component. Cooks 2 servings quickly on the stovetop, making it useful for adding volume to meals without excess calories. Best combined with higher-protein mains to keep your macros on track.
Ingredients
- •Pork Tenderloin, Boneless
The leanest pork cut. Do not confuse with pork loin (wider, fattier).
- •Vinegar, Balsamic(15g)
- •Garlic(10g)
- •Rosemary, Fresh(15g)
- •Mustard, Dijon(5g)
Dijon mustard — Grey Poupon or store brand. Spicier than yellow mustard.
- •Olive oil(5g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •3/4 teaspoon kosher salt
- •1/4 teaspoon ground black pepper
Instructions
- 1With paper towels, pat the pork dry. Cut away the silver skin, the shiny tough membrane you'll see on the side. To cut it away: slip a thin, sharp knife underneath it to cut away one end of it from the meat. Hold this loose end and gently pull it up and off of the meat with one hand while cutting it away with the other. Discard. Transfer the pork to a baking dish.
- 2In a small bowl, stir together the vinegar, garlic, rosemary, Dijon, oil, salt, and pepper.
- 3Brush it all over the sides of the pork. Let marinate at room temperature for at least 15 minutes (or up to 30 minutes), or cover and refrigerate for up to 1 day. When ready to cook, let the pork come to room temperature first.
- 4Preheat your air fryer to 400°F. Add the pork (cut it into half crosswise if it is too large and add it in two pieces; check the cook time 2 minutes early). Air fry for 11 to 14 minutes, until the pork registers 135°F on an instant read thermometer (pork is considered cooked by the FDA at 145°F, but its temperature will continue to rise as it rests; I find if I leave pork in all the way until it hits 145, it tastes dry).
- 5Remove the pork to a plate. Cover and let rest 5 to 10 minutes. Cut into slices and enjoy!
Nutrition — Per Serving
48
calories
1g
protein
3g
fat
- Carbohydrates
- 5g
- Saturated fat
- 0.6g
- Sodium
- 35 mg
- Dietary fiber
- 1.2g
2 servings per batch · ~25g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Air Fryer Pork Tenderloin have per serving?
Each serving delivers only 1g of protein and 48 calories with 3g fat and 5g carbs. This is too low in protein to function as a primary protein source and is better used as a vegetable-style side.
How long does Air Fryer Pork Tenderloin take to prep?
Quick prep time on the stovetop with just 2 servings per batch. This works well as a side component when batching multiple proteins together during meal prep.
Is Air Fryer Pork Tenderloin good for fat loss?
At 48 calories per serving with minimal carbs and fat, this is calorie-efficient for cutting phases. Pair it with higher-protein mains since the 1g protein per serving won't contribute meaningfully to daily totals.
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