Beef, loin, tenderloin steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the most tender part of the beef loin, cooked on a grill to a smoky, juicy finish. Its texture is exceptionally soft and buttery, with a clean, rich beef flavor that isn't masked by fat. Nutritionally, it's a powerhouse, delivering over 30 grams of high-quality protein per 100 grams with minimal fat and zero carbohydrates.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People adore the tenderloin steak for its melt-in-your-mouth tenderness and mild, elegant flavor that pairs beautifully with simple seasonings. It's a celebratory cut, often featured in fine dining and home grilling for its reliability and impressive presentation.
⚠️ Watch-outs & how to enjoy it better
Because it's so lean, it can easily become dry and tough if overcooked, which is a common pitfall for home cooks. To counteract this, use a meat thermometer to pull it off the grill at 130-135°F (54-57°C) for medium-rare, and let it rest for 5-10 minutes before slicing to retain juices. Pairing it with a small amount of healthy fat, like a pat of herb butter or a drizzle of olive oil, can enhance moisture and flavor without significantly increasing calories.
Key benefits
- Extremely high in complete protein for muscle maintenance and satiety.
- Very low in fat and calories for a red meat option.
- Excellent source of heme iron, which is easily absorbed by the body.
- Rich in B vitamins, particularly B12 and B6, for energy metabolism.
- Naturally zero-carbohydrate, making it suitable for ketogenic diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tenderloin is the least-worked muscle in the cow, which is why it's the most tender cut, but it's also one of the smallest, accounting for less than 1% of the animal's total weight.
Full nutrition (USDA data · scales with serving)
| Water | 60.8 g |
| Energy | 198 kcal |
| Energy | 827 kj |
| Protein | 30.7 g |
| Total lipid (fat) | 8.3 g |
| Ash | 1.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 285 mg |
| Potassium, K | 390 mg |
| Sodium, Na | 59.0 mg |
| Zinc, Zn | 4.7 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 28.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.44 mg |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.47 mg |
| Vitamin B-6 | 0.77 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 73.8 mg |
| Betaine | 12.6 mg |
| Vitamin B-12 | 4.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 3.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Vitamin K (Dihydrophylloquinone) | 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 | 3.3 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 | 0.22 g |
| SFA 15:0 | 0.04 g |
| SFA 16:0 | 1.9 g |
| SFA 17:0 | 0.09 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.7 g |
| MUFA 14:1 | 0.09 g |
| MUFA 16:1 | 0.29 g |
| MUFA 16:1 c | 0.26 g |
| MUFA 17:1 | 0.07 g |
| MUFA 18:1 | 3.3 g |
| MUFA 18:1 c | 2.9 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.59 g |
| PUFA 18:2 | 0.46 g |
| PUFA 18:2 n-6 c,c | 0.38 g |
| PUFA 18:2 CLAs | 0.04 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.44 g |
| Fatty acids, total trans-monoenoic | 0.39 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.36 g |
| TFA 18:2 t not further defined | 0.05 g |
| Fatty acids, total trans-polyenoic | 0.05 g |
| Cholesterol | 93.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.35 g |
| Threonine | 1.5 g |
| Isoleucine | 1.5 g |
| Leucine | 2.7 g |
| Lysine | 3.0 g |
| Methionine | 0.83 g |
| Cystine | 0.31 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.2 g |
| Valine | 1.5 g |
| Arginine | 2.1 g |
| Histidine | 1.2 g |
| Alanine | 1.9 g |
| Aspartic acid | 3.0 g |
| Glutamic acid | 5.1 g |
| Glycine | 1.3 g |
| Proline | 1.3 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.14 g |
FAQ
What is the difference between beef tenderloin and filet mignon?
Beef tenderloin is the entire long, narrow muscle. Filet mignon is a specific steak cut from the thicker, rounded end of the tenderloin, often considered the most premium portion.
How do I prevent a tenderloin steak from drying out on the grill?
The key is to not overcook it. Use a meat thermometer, aim for medium-rare (130-135°F), and always let the steak rest after grilling to allow the juices to redistribute.
Is this cut of beef suitable for a low-fat diet?
Yes, when trimmed of all visible fat (as specified), it is one of the leanest red meat options available, with only about 8 grams of fat per 100 grams.
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 1.98 kcal/g · 62% 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.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.