How Big Is 4 Ounces of Pork Tenderloin? A Complete Guide

Pork tenderloin is a lean and tender cut of meat that comes from the loin section near the backbone of the pig. It’s a very versatile ingredient that can be used in all sorts of delicious recipes. But when cooking with pork tenderloin, it’s important to understand proper portion sizes. So how big is 4 ounces of pork tenderloin exactly? Let’s take a closer look.

What Does 4 Ounces of Pork Tenderloin Look Like?

Four ounces of pork tenderloin is about the size of a deck of cards or a bar of soap It’s a relatively small cut of meat Raw, a 4 ounce portion of pork tenderloin weighs approximately 4 ounces or 113 grams.

When the pork tenderloin is done, it will lose some of its water content and weigh a little less. But it will be about the same size and shape as a deck of cards.

To put it another way, a full pork tenderloin weighs about 1 to 2 pounds. Four ounces is about a quarter to a fifth of a whole tenderloin.

When you go to the store to buy pork tenderloin, look for a package that says “pork tenderloin” and has a thin cut of meat inside. Don’t confuse it with the larger and fattier pork loin roast. To give you an idea, a 4-ounce serving of pork loin is about the size of a hockey puck.

Nutrition Facts for 4 Ounces of Pork Tenderloin

A 4 ounce serving of pork tenderloin packs quite a nutritional punch. Here are some of the main nutrients found in 4 ounces of cooked, lean pork tenderloin:

• Calories: 163
• Protein: 26 grams
• Fat: 4 grams
• Iron: 1 mg (6% DV)
• Potassium: 349 mg (8% DV)
• Zinc: 2 mg (13% DV)
• Vitamin B6: 0.4 mg (18% DV)
• Vitamin B12: 0.7 mcg (29% DV)

As you can see, pork tenderloin provides high-quality protein, important vitamins and minerals like iron, zinc and B vitamins, and relatively little fat or calories. It’s a lean cut of meat that fits well into a healthy diet.

The protein in pork tenderloin contains all nine essential amino acids that your body needs to repair and build muscle tissue. And the iron, zinc, potassium and B vitamins help support energy levels, immune function, growth and development.

How to Cook 4 Ounces of Pork Tenderloin

There are endless ways to cook 4 ounces of pork tenderloin. Here are a few of my favorite preparation methods:

Pan Sear

Season the pork all over with salt, pepper and any other spices you enjoy. Heat a skillet over medium-high heat and add just enough oil or butter to coat the bottom. When the oil is hot, add the pork tenderloin and cook for 2-3 minutes per side until browned. Transfer to a plate and let rest for 5 minutes before slicing and serving.

Oven Roast

Coat the pork tenderloin with olive oil or rub on your favorite spice blend. Roast at 400°F for 15-20 minutes until the internal temperature reaches 145°F. Let rest 5 minutes then slice. Serve with your favorite vegetables or potato dish.

Grill

Get nice grill marks on the pork by the grill or grill pan over medium-high heat. Brush with a glaze or marinade during the last 5 minutes of grilling. Grill for 6-8 minutes total, flipping halfway through. Don’t overcook pork or it will be dry.

Stir Fry

Cut the pork into thin slices and stir fry in a hot wok with sliced veggies like bell peppers, onions, broccoli and carrots. Cook for 3-4 minutes just until pork is cooked through. Season with soy sauce, sesame oil and top with scallions.

Kebabs

Cut pork into 1-inch cubes and thread onto skewers with veggies like onions, mushrooms, cherry tomatoes and pineapple chunks. Brush with teriyaki sauce and grill 4-6 minutes until pork is just cooked through.

Tacos

Chop pork into bite-sized pieces and cook in a skillet with taco seasoning. Serve in warm tortillas or taco shells topped with pico de gallo, avocado, lettuce, cheese and any other favorite taco toppings.

Serving Size Guidance

Understanding healthy portion sizes for pork tenderloin is important for maintaining a balanced diet. Here are some general serving size guidelines to follow:

• Women should aim for 3-4 ounces of lean protein like pork tenderloin per meal.

• Men should aim for 4-6 ounces of lean protein per meal.

• One serving of pork or other meat is about the size of a deck of cards or the palm of your hand.

• Limit intake of processed meats like bacon, sausage and deli meats which are higher in sodium and fat.

• Fill half your plate with non-starchy vegetables at each meal.

• Round out meals with healthy carbs like whole grains, beans, lentils or starchy veggies.

• Children ages 4-8 need 2-3 ounces of protein foods per meal while ages 9-13 need 3-5 ounces.

Following these healthy portion guidelines at mealtimes can help ensure you get enough protein while limiting excess calories, fat and sodium.

Shopping and Storing Pork Tenderloin

When buying pork tenderloin at the grocery store, look for cuts that are pinkish-red in color with minimal fat marbling. Avoid packages with discolored meat or an off-putting odor. For safety, be sure to check expiration dates and only purchase pork that has been refrigerated properly.

For storage, keep raw pork tenderloin refrigerated and use within 3-5 days of purchasing. You can also freeze pork tenderloin for longer term storage. Simply wrap tightly in plastic wrap or freezer bags and use within 4-6 months for best quality.

Thaw frozen pork in the refrigerator overnight before cooking. Do not thaw at room temperature or in hot water to prevent bacterial growth.

Always wash hands, utensils and surfaces that have touched raw pork to avoid cross contamination with cooked foods. Cook pork thoroughly to an internal temperature of at least 145°F to kill any harmful bacteria.

Delicious Ways to Use Pork Tenderloin

While 4 ounces makes for a perfect individual portion, pork tenderloin is a very versatile ingredient. You can serve it sliced, diced or chopped in all sorts of delicious recipes. Here are some creative ways to use pork tenderloin beyond the basic pan seared or roasted tenderloin:

• Pork tenderloin lettuce wraps – Sautéed pork with hoisin sauce wrapped in lettuce leaves.

• Pork tenderloin tacos – Dice and sauté with taco seasoning and top with favorite taco toppings.

• Pork tenderloin sandwiches – Sliced, grilled pork on a bun with sautéed peppers and onions.

• Pork tenderloin salad – Chilled, sliced pork served over a fresh green salad.

• Asian pork and vegetable stir fry – Sliced pork stir fried with broccoli, peppers, carrots and soy sauce.

• Pork tenderloin kebabs – Cubed pork skewered and grilled with veggies and pineapple.

• Pork tenderloin scaloppini – Thin cutlets breaded and pan fried topped with lemon butter sauce.

• Pork tenderloin stuffed with spinach and feta – Pound thin, stuff with filling and roll up.