Pork Loin on a Keto Diet: Nutrition, Recipes, and the KetoDiet App

The ketogenic diet, or keto, revolves around consuming low-carb foods. Pork loin, particularly boneless pork loin, can be a great choice for those following a keto diet. This article explores the nutritional information of pork loin, its compatibility with the keto diet, preparation methods, and helpful resources like the KetoDiet app.

Nutritional Information of Pork Loin

Pork loin is a lean cut of meat that provides a good source of protein and fat, essential components of a ketogenic diet.

A 4-ounce (113g) serving of fresh, raw pork tenderloin (loin, separable lean and fat) contains approximately:

• Calories: 136
• Fat: 4g (5% Daily Value)
  • Saturated Fat: 1g (7% DV)
  • Trans Fat: 0g
• Cholesterol: 74mg (25% DV)
• Sodium: 59mg (3% DV)
• Carbohydrates: 0g (0% DV)
  • Net Carbs: 0g
  • Fiber: 0g
  • Sugar: 0g
• Protein: 23g
• Calcium: 7mg (1% DV)
• Iron: 1mg (14% DV)
• Potassium: 446mg (9% DV)
• Vitamin D: 0.3μg (2% DV)

The macronutrient breakdown is approximately 0% carbs, 28% fat, and 72% protein. It has a relatively low calorie density, with 120 Calories per 100g.

Vitamins and Minerals

Pork loin also provides several vitamins and minerals, including:

Read also: Juicy Keto Meatballs

• Choline: 90mg (16% DV)
• Copper: 0.1mg (11% DV)
• Niacin: 7mg (47% DV)
• Pantothenic acid: 1mg (19% DV)
• Phosphorus: 276mg (39% DV)
• Riboflavin (B2): 0.4mg (29% DV)
• Selenium: 34μg (62% DV)
• Thiamine: 1mg (93% DV)
• Vitamin B12: 1μg (25% DV)
• Vitamin B6: 1mg (67% DV)
• Zinc: 2mg (19% DV)

Fats and Amino Acids

Pork loin contains a mix of saturated, monounsaturated, and polyunsaturated fats, as well as essential amino acids.

• Fats:
  • Saturated fats: 1g (7% DV)
  • Monounsaturated fats: 2g
  • Polyunsaturated fats: 1g
  • Trans fats: 0g
• Amino Acids: Alanine, Arginine, Aspartic acid, Cystine, Glutamic acid, Glycine, Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Proline, Serine, Threonine, Tryptophan, Tyrosine, Valine.

Pork Loin and the Keto Diet

Yes, boneless pork loin is keto-friendly. It's a dense source of protein and contains almost zero carbohydrates, making it an ideal choice for a ketogenic diet. A typical 3-ounce serving has about 22 grams of protein and 0 grams of carbs.

Sodium Content

The sodium content of pork loin varies depending on preparation methods. Unsalted pork loin contains roughly 48 milligrams of sodium per 3-ounce serving. Cured or salted pork loin can contain much more. The recommended daily sodium limit is 2,300 milligrams for a healthy adult.

Cholesterol Content

One 3-ounce serving of cooked pork loin contains about 69 milligrams of cholesterol. The recommended daily intake of cholesterol for a healthy adult is less than 300 milligrams, so a portion of pork loin accounts for approximately 23% of the daily value.

Gluten-Free

Pure boneless pork loin is gluten-free. Gluten is a protein found in wheat, barley, and rye, and it is not present in meat itself.

Read also: Keto Pork Chops: Quick & Simple

Keto Pork Loin Recipes

Pork tenderloin is easy to prepare, making it a perfect meal for busy weeknights. Here are a few keto-friendly pork loin recipes:

Juicy Keto Pork Tenderloin with Mushroom Sauce

This juicy pork tenderloin with rich and savory mushroom sauce is keto-friendly, easy enough for midweek, and fancy enough for company.

Ingredients:

• Pork tenderloin
• Olive oil
• Ginger
• Garlic
• Mushrooms
• Sauce (keto-friendly)

Instructions:

1. Cook the pork tenderloin whole to keep it moist. Cut it in half to fit inside your pot if necessary.
2. Oven-baking: Preheat the oven to 400°F (175°C). In a large ovenproof skillet, heat half of the olive oil over medium-high heat. Add the tenderloin and sear until golden brown all over, about 2 minutes per side. Transfer the skillet to the oven and roast until an instant-read thermometer inserted into the thickest part registers 135°F (57°C), 15 to 20 minutes. Transfer tenderloin to a work surface, loosely tent with foil and let rest for 10 minutes.
3. Return the skillet with the remaining olive oil to the stovetop over medium heat. When oil is hot, add the ginger and garlic and cook, stirring, for about 1 minute. Add the mushrooms, stir and cook until mushrooms are tender, 5 to 6 minutes. Add the sauce, bring to a boil and cook, stirring, until the sauce is thick, glossy and fragrant, 3 to 5 minutes.
4. Slice the rested pork, arrange on dinner plates, and top with the mushroom gravy.

Keto Garlic and Herb Pork Tenderloin

This keto garlic and herb pork tenderloin is a quick, healthy, and easy way to make a delicious meal with only one carb per serving in 30 minutes.

Ingredients:

• Pork tenderloin
• Garlic
• Herbs de Provence
• Italian seasoning
• Coarse salt
• Olive oil

Instructions:

1. Preheat oven to 350 F.
2. In a small plate prepare the herb mixture by mixing chopped garlic, Herbs de Provence, Italian seasoning and coarse salt.
3. Place the tenderloin in the oven safe dish, such as cast iron, dutch oven or on a baking sheet.
4. Using a knife, make 5-6 small cuts across the tenderloin.
5. Stuff each cut with Garlic and Herb Mixture. This will ensure that the amazing flavors of garlic and herbs will be spread throughout the tenderloin.
6. Cover the tenderloin with the remaining mixture on top and then gently pour olive oil on top of the tenderloin.
7. Roast at 350 F for approximately 30 minutes, until internal cooking temperature reaches at least 145 F (for pink looking tenderloin) or 160 F (for white looking tenderloin).
8. Remove from oven, slice it and cover with juices from the pan.

Sweet and Spicy Keto Pork Tenderloin

This juicy keto pork tenderloin has a mouthwatering sweet and spicy pan sauce.

Ingredients:

• Pork tenderloin (2 pounds)
• Brown sugar replacement
• Garlic
• Avocado oil
• Dijon mustard
• Apple cider vinegar (or red wine vinegar)
• Paprika
• Chipotle powder
• Salt and pepper

Instructions:

1. Preheat the oven to 425ºF.
2. In a medium bowl, whisk together the brown sugar replacement, garlic, two tablespoons of the oil, the mustard, vinegar, paprika, and chipotle powder until well combined.
3. Heat the remaining 1 tablespoon oil in an ovenproof skillet over medium heat. Pat the tenderloin dry and sprinkle all over with salt and pepper.
4. Brown the tenderloin on all sides, about 4 minutes. Then spread the garlic mixture all over the pieces of tenderloin.
5. Place the whole pan in the oven, uncovered, and cook 18 to 25 minutes or until the internal temperature of the pork reaches 140ºF.
6. Remove from the oven and let rest 5 minutes before slicing.

The KetoDiet App

The KetoDiet app helps you reduce your carb intake by adopting a whole-foods approach to nutrition. It helps you learn how to keep your blood sugar levels stable and manage your appetite while enjoying high-quality food sources.

Read also: Delicious Keto Pork Chops Recipe

Key Features:

• Macro Calculator: Helps you calculate your macros.
• Food Tracker: Tracks net carbs and total carbs.
• Recipe Database: Provides a wide variety of keto recipes.
• Planner/Diary: Works out macros and calories used.
• Blog: Offers relevant information and regular updates.
• Product Scanner: Allows you to scan products.

User Reviews:

The KetoDiet app has received positive reviews from users:

• "Definitely the best Keto App I have used so far."
• "My husband and I love this app! It is easy to use and allows us to track so many things!"
• "So much information and the recipes are amazing."
• "It's the best thing on the market for tracking your macros plus good nutrition information and recipes."
• "This app saved my life and made me successful in my weight loss. I have to date lost 120 lbs and am in the best health of my life."
• "It not only provides me with healthy recipes but also ways to keep my appetite under control."
• "This App contains a wealth of data on Keto. The planner is great and allows you to scan products."
• "This app was terrific when I bought it, and it just keeps getting better! The recipes seem endless, and I can add my own faves. It does everything I need and has helped me to accomplish my health and weight goals."
• "Really great app with tonnes of features, easy to use and link in to recipes of your own plus all those on the blog and in Martina’s books."
• "This app has great recipes and some of the best resources I have found in a diet/nutrition app."
• "This is by far the most user friendly keto tracking app I’ve used in my nearly 5 year keto journey."
• "This is a great app, easy to use, frequently updated and full of wonderful recipes. It has the best variety of keto recipes I have ever seen."

The KetoDiet app is available for both iOS and Android.

Tips for Cooking Pork Loin

• Don't Overcook: Some lean meats are hard to cook well, as they dry out easily and become tough. As long as you don’t overcook it, pork tenderloin can be juicy and full of flavor.
• Use a Thermometer: Using an instant read thermometer helps you identify the perfect temperature. Even better, use a probe that can go into the oven with the meat.
• Let Rest: Let the pork loin rest for 5-10 minutes after cooking to allow the juices to redistribute.
• Browning: Don’t skip the step of browning the tenderloin all over, as it creates a lovely golden-brown exterior.
• High Heat: Pork tenderloin really is easy. I love this two step method of pan-searing and then oven-baking, as it ends up juicy and flavorful.

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