Baked Pork Tenderloin
This Baked Pork Tenderloin delivers 26g protein and 203 calories per serving — a lean cut option for building protein without excess calories. Quick stovetop prep for 4 servings works for mid-week meal additions. Fits easily into 150g+ daily protein targets when stacked with other sources.
Ingredients
- •Pork Tenderloin, Boneless(454g)
The leanest pork cut. Do not confuse with pork loin (wider, fattier).
- •Paprika, Ground(15g)
- •Brown sugar(15g)
- •1 ½ teaspoons kosher salt
- •Cumin, Ground(5g)
- •Mustard powder(5g)
- •1/2 teaspoon ground black pepper
- •Chili powder(3g)
- •Canola oil(15g)
Instructions
- 1Place a rack in the center of your oven and preheat the oven to 400°F. With a sharp knife, cut away and discard the silver skin (tough membrane) from the pork.
- 2In a small bowl, combine the paprika, brown sugar, salt, cumin, mustard, black pepper, and chipotle powder in a bowl.
- 3Heat a cast-iron pan or similar oven-safe, heavy-bottomed pan over medium-high heat. Once the pan is hot, add the oil and let it warm up for another minute or two.
- 4Coat the pork tenderloin on all sides with the spice rub.
- 5Once the oil is hot, sear the pork on all sides (be careful to lower the pork into the pan away from you in case of oil splatters). You’ll need about 2 to 3 minutes per side—it can get a bit smoky, so turn on your fan (or open the windows if you don't have one). The pork should have a nice crust but not be all the way cooked through.
- 6Transfer the pan to the oven. Bake the pork tenderloin until the internal temperature reaches 135°F on an instant read thermometer, about 8 to 10 minutes. Transfer to a plate, cover, and let rest at least 10 minutes (pork is considered safe to eat at 145°F, but its internal temperature will continue to rise as it rests). Slice the pork into 1-inch medallions. Serve warm, with pan juices spooned over the top.
Nutrition — Per Serving
203
calories
26g
protein
9g
fat
- Carbohydrates
- 7g
- Saturated fat
- 1.5g
- Sodium
- 74 mg
- Dietary fiber
- 2.2g
4 servings per batch · ~128g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Pork Tenderloin have per serving?
Each serving contains 26g of protein and 203 calories, making it a lean protein option that won't spike your daily calorie total. The macro split is 9g fat and 7g carbs, so it pairs well with high-carb sides for balanced meals.
How long does Baked Pork Tenderloin take to prep?
This recipe qualifies as quick prep and yields 4 servings, meaning you can have multiple meals ready in minimal time on a weeknight. It's ideal for batch cooking alongside rice or vegetables.
Is Baked Pork Tenderloin good for fat loss?
At 203 calories and 26g protein per serving, this recipe is excellent for fat loss phases where you need to stay in a deficit while maintaining muscle. The high protein-to-calorie ratio keeps you satiated without excess food volume.
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