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Pork tenderloin with vegetables
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Pork tenderloin with vegetables

David Janitzek
David Janitzek
Żywność i napoje na bazie roślin Żywność na bazie roślin Tłuszcze Tłuszcze roślinne Produkty drzewa oliwnego Oleje roślinne Oliwa z oliwek Przyprawy Przyprawy z niezielonych części roślin Pieprz Czarny pieprz Pork Loin Pork Tenderloin Vegetables
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
30 min
Number of portions
2
Cena (Walmart)
$3.37
Cost of one portion
$1.69
Number of ingredients needed for preparation
10
Total calories
1468
Calories per 1 portion
734 kcal
Amount of protein per portion
49g
Amount of fat per portion
31g
Amount of carbohydrates per portion
64g
Amount of fiber per portion
11g
Glycemic Index (GI)
IG 45
Glycemic Load (GL)
GL 23.9
Prices calculated for Walmart
$1.69 / serving
$3.37 (Number of portions: 2)
Pork tenderloin with vegetables
Specialist Verified
Kcal
734 kcal
Protein 34%
48.7 g
Fat 22%
31.4 g
Carbohydrates 44%
64.1 g
fiber: 11.1 g IG: 45

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Ingredients

Ingredients

Calculate for portions:
Pork Tenderloin, Raw

Pork Tenderloin, Raw

#Pork Loin #Pork Tenderloin #Raw
2 Portion (2 Portion (200 g)) • 355 kcal • $0.50
Pork Meat
B: 39g
T: 20g
W: 4.8g
355 kcal
Basmati Long Grain White Rice

Basmati Long Grain White Rice

#Rice #Vegan #Vegetarian #Gluten-free #Lactose-Free
50 Gram (50 Gram) • 174 kcal • $0.10
Rice
B: 3.4g
T: 0.4g
W: 39.5g
174 kcal
Zucchini

Zucchini

#Zucchini #Vegan #Vegetarian #Gluten-free #Lactose-Free
0.5 Small piece (0.5 Small piece (225 g)) • 42 kcal • $0.39
Zucchini
B: 2.7g
T: 0.3g
W: 7.2g
42 kcal
Red Bell Pepper

Red Bell Pepper

#Red Bell Pepper
0.5 Piece (0.5 Piece (100 g)) • 31 kcal • $0.26
Paprika Vitamin C (Ascorbic acid)
B: 1g
T: 0.3g
W: 6g
31 kcal
Green Pepper

Green Pepper

#Green Bell Pepper #Paprika
0.5 Piece (0.5 Piece (100 g)) • 26 kcal • $0.26
Paprika Latex-Fruit Syndrome Salicylates
B: 1.1g
T: 0.3g
W: 4.6g
26 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1 Tablespoon (1 Tablespoon (10 g)) • 90 kcal • $0.12
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal
Fresh Mushrooms

Fresh Mushrooms

#Mushrooms #Fresh #Vegan #Vegetarian #Gluten-free
2.5 Piece (2.5 Piece (50 g)) • 12 kcal • $0.08
Mushroom
B: 1.4g
T: 0.2g
W: 1.3g
12 kcal
Provencal Herbs

Provencal Herbs

#DASH Diet #Heart Health #Herbs #Vegan #Vegetarian
0.5 Teaspoon (0.5 Teaspoon (1 g)) • 4 kcal • $0.01
Celery Mustard Mugwort-Celery-Spice Syndrome
B: 0.1g
T: 0.1g
W: 0.7g
4 kcal
White Salt

White Salt

#White Salt
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Black Pepper

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Black Pepper
B: 0g
T: 0g
W: 0.1g
0 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Pork tenderloin with vegetables

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,54 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,54 €
100 kcal 0,21 €
20 g protein 0,63 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,54 € 1,54 € 3,08 € 6,16 €
Lidl +1%
1,55 € 1,55 € 3,10 € 6,20 €
Tesco +10%
1,69 € 1,69 € 3,38 € 6,76 €
Carrefour +13%
1,74 € 1,74 € 3,48 € 6,96 €
SPAR +16%
1,79 € 1,79 € 3,58 € 7,16 €

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Wash the meat under cold running water.

Cut into 3 cm thick slices.


Season the meat with herbs and pepper.

Wash the vegetables.


Cut the mushrooms into slices.

Dice the zucchini and peppers.

Recipe preparation steps

1
Rinse the pork tenderloin under cold running water, pat dry, and cut into slices about 3 cm thick, then season with Provençal herbs, salt, and black pepper.
2
Wash the vegetables and mushrooms. Slice the mushrooms, and dice the zucchini along with the red and green bell peppers into even cubes.
3
In a heated pan with olive oil, sear the pork medallions for about 2 minutes on each side, then transfer the meat to a plate.
4
Add the sliced mushrooms, zucchini, and bell peppers to the same pan and sauté until slightly softened, then return the meat to the pan, pour in about 100 ml of water, and simmer covered over low heat for 15 minutes until tender.
5
Meanwhile, cook the basmati rice according to the package instructions, drain, and serve on plates topped with the braised pork tenderloin and vegetables.

In the meantime, while the vegetables and meat are crumbling, prepare the rice and cook according to the instructions on the package.

Contains allergens 15
Pork Meat Rice Zucchini Paprika Vitamin C (Ascorbic acid) Latex-Fruit Syndrome Salicylates Olive Mushroom Celery Mustard Mugwort-Celery-Spice Syndrome Iodine Black Pepper

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
734 kcal
Protein 48.7g (27% kcal)
Fat 31.4g (39% kcal)
Carbs 64.1g (34% kcal)
Protein
48.7g
Fat
31.4g
Carbs
64.1g
Fiber
11.1g
Pork tenderloin with vegetables
Bio-Analysis Recipe

Pork tenderloin with vegetables

734 kcal B: 48.7g T: 31.4g W: 64.1g 11.1g fib.
Glycemic Load
IG 45 ŁG 24
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 68 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): High (23.9)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 21 µU/mL 35 µU/mL 38 µU/mL 31 µU/mL 21 µU/mL 13 µU/mL 9 µU/mL 6 µU/mL 86 mg/dL 102 mg/dL 112 mg/dL 116 mg/dL 111 mg/dL 102 mg/dL 94 mg/dL 88 mg/dL 86 mg/dL 116 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 23.9) may trigger a pronounced glucose peak (~116 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
23.9 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
45
Glucose peak
116
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (48.7 g), fat (31.4 g), and dietary fiber (11.1 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 53 g
Simple sugars: 11.2 g Slowing fiber: 11.1 g
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Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
Weight Loss / Fat Burn
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
19.99 zł / day · meal ~ 5.00 zł · Walmart 1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
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Quick Meals (307) Insulin Resistance (148) High-Protein & Macro Diets (142) Vegan & Plant-Based (112) Mediterranean Diet (106) DASH Diet (106) Hypertension (106) Cholesterol Control (106) Weight Loss (102) Gluten-Free (99) Anti-Inflammatory Diet (74) Senior Heart & Blood Pressure (65) Low-Carb & Slow-Carb (54) Muscle Gain (34) Healthy Swaps (33) Meal Prep (32) Energy & Stamina (31) Ketogenic Diet (22) Sugar Detox & Craving Control (5) Low FODMAP (1) IBS & SIBO (1) Allergies & Intolerances (1)

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DASH Diet (106) Heart Health (106) Hypertension (106) Salad (89) Chicken (75) Oatmeal (57) Gluten-free (53) Low-carb (48) Tomato (46) Spinach (45) Banana (43) Vegetarian (43) Lighter Version (41) Cocktail (38) Lactose-Free (38) Pasta (38) Rice (38) Vegetables (38) Soup (37) Vegetable (37) Avocado (36) Buckwheat (35) Heart-healthy Diet (34) Lunch (34) Yogurt (34) Apple (32) Dinner (32) Cholesterol Management (31) High-protein (30) Sandwiches (30)

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