Beef, Australian, imported, grass-fed, loin, tenderloin steak/roast, boneless, separable lean only, raw
Whole food · Beef Products
Photo: Wikipedia
This is the lean, central muscle of the beef loin, prized for its buttery tenderness and mild, subtly sweet flavor. When raw, it presents as a deep, ruby-red cut with minimal marbling, promising a melt-in-your-mouth texture when cooked. Nutritionally, it's a powerhouse of high-quality protein with a very low fat and zero carbohydrate profile.
Calorie split: 60% protein · 0% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People adore it for its unparalleled tenderness and clean, beefy flavor that acts as a perfect canvas for sauces or simple seasoning. Its versatility makes it the centerpiece for elegant roasts, classic steak dinners, and quick-cooking stir-fries.
⚠️ Watch-outs & how to enjoy it better
Its extreme leanness means it can become dry and tough if overcooked, demanding careful temperature control. It is also one of the more expensive cuts, and those watching cholesterol or purine intake should consume it in moderation. To counteract dryness, use a meat thermometer, rest the meat thoroughly after cooking, and consider a quick sear followed by a short oven finish.
Key benefits
- Exceptionally high in complete protein for muscle maintenance and growth.
- Very low in fat, particularly saturated fat, compared to other steak cuts.
- Rich in bioavailable heme iron, crucial for oxygen transport in the blood.
- A significant source of zinc, supporting immune function and wound healing.
- Contains B vitamins, especially B12 and niacin, for energy metabolism.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tenderloin is the least-exercised muscle in the cow, running along the spine, which is why it remains so tender but also why it's so small—yielding only about two 8-ounce steaks per animal.
Full nutrition (USDA data · scales with serving)
| Water | 72.4 g |
| Energy | 138 kcal |
| Energy | 579 kj |
| Protein | 20.9 g |
| Total lipid (fat) | 6.1 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 2.3 mg |
| Sodium, Na | 63.0 mg |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Vitamin A, RAE | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.15 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 1.4 g |
| SFA 17:0 | 0.08 g |
| SFA 18:0 | 0.99 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 14:1 | 0.03 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 2.2 g |
| MUFA 18:1 c | 2.0 g |
| MUFA 20:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:2 n-6 c,c | 0.17 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 g |
| PUFA 18:3i | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.04 g |
| Fatty acids, total trans | 0.26 g |
| Fatty acids, total trans-monoenoic | 0.21 g |
| TFA 18:1 t | 0.21 g |
| TFA 18:2 t not further defined | 0.04 g |
| Fatty acids, total trans-polyenoic | 0.05 g |
| Cholesterol | 49.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.94 g |
| Isoleucine | 0.91 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Methionine | 0.61 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.81 g |
| Tyrosine | 0.74 g |
| Valine | 0.96 g |
| Arginine | 1.4 g |
| Histidine | 0.69 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.4 g |
| Glycine | 0.93 g |
| Proline | 0.86 g |
| Serine | 0.82 g |
| Hydroxyproline | 0.10 g |
FAQ
What's the best way to cook beef tenderloin to avoid it being dry?
The key is high heat for a short time. Sear it quickly in a very hot pan on all sides, then finish in a preheated oven (around 400°F/200°C) until it reaches your desired doneness (125°F/52°C for medium-rare). Always let it rest for 10-15 minutes before slicing.
Is grass-fed tenderloin nutritionally different from grain-fed?
Yes, grass-fed beef typically has a slightly more favorable fat profile, including higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA). It may also contain more antioxidants like vitamin E.
What's the difference between tenderloin and other loin cuts like strip steak?
Tenderloin (filet mignon) is from the psoas major muscle and is the most tender but leanest cut. The strip steak (from the longissimus dorsi) has more marbling, a firmer texture, and a more pronounced beefy flavor.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.38 kcal/g · 60% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.