Beef, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried
Whole food · Beef Products
Photo: Wikipedia
This is a lean, premium cut of New Zealand beef tenderloin, cooked quickly over high heat to a perfect medium-rare. The texture is exceptionally tender and buttery with a clean, beefy flavor that's not gamey. Nutritionally, it's a powerhouse of high-quality protein with minimal fat and virtually no carbohydrates.
Calorie split: 59% protein · 1% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love it for its unmatched tenderness and melt-in-your-mouth texture, which makes it a luxurious centerpiece for special meals. Its mild, clean flavor also makes it incredibly versatile, pairing beautifully with everything from bold red wine reductions to simple herb butters.
⚠️ Watch-outs & how to enjoy it better
As a lean cut, it can become tough and dry if overcooked, which is a common pitfall for home cooks. It is also a premium, expensive cut, making it less suitable for everyday cooking. To counteract dryness, use a meat thermometer and let it rest after cooking; to manage cost, consider using it in smaller portions or for special occasions.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Very low in carbohydrates, suitable for ketogenic diets.
- Provides essential nutrients like iron, zinc, and B12.
- Leaner than many other beef cuts, with less saturated fat per serving.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tenderloin is the most tender muscle in the cow's body because it does very little work, which is why it's prized but also why it has a milder flavor than more exercised cuts like the ribeye.
Full nutrition (USDA data · scales with serving)
| Water | 59.7 g |
| Energy | 200 kcal |
| Energy | 835 kj |
| Protein | 29.4 g |
| Total lipid (fat) | 9.0 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 0.27 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 31.0 mg |
| Phosphorus, P | 259 mg |
| Potassium, K | 427 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 0.18 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 5.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.21 mg |
| Niacin | 5.0 mg |
| Pantothenic acid | 0.82 mg |
| Vitamin B-6 | 0.23 mg |
| Vitamin B-12 | 2.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 13.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 42.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.81 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 8.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.6 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 | 0.00 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 1.7 g |
| SFA 17:0 | 0.13 g |
| SFA 18:0 | 1.6 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.17 g |
| MUFA 16:1 c | 0.13 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 2.5 g |
| MUFA 18:1 c | 2.3 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:2 n-6 c,c | 0.12 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.09 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:4 n-6 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.17 g |
| Fatty acids, total trans-monoenoic | 0.17 g |
| TFA 16:1 t | 0.04 g |
| TFA 18:1 t | 0.14 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 81.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.31 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.3 g |
| Methionine | 0.97 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.99 g |
| Valine | 1.3 g |
| Arginine | 1.9 g |
| Histidine | 1.1 g |
| Alanine | 1.5 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.6 g |
| Proline | 0.94 g |
| Serine | 1.0 g |
FAQ
What's the best way to cook it?
For the best results, quickly sear it in a very hot pan or on a grill to form a crust, then finish it in the oven until it reaches your desired doneness (130°F/54°C for medium-rare). Always let it rest for 5-10 minutes before slicing.
Is it healthy?
Yes, it's an excellent source of protein and essential minerals like iron and zinc. It's very low in carbs and sugar, making it a nutritious choice within a balanced diet.
How is it different from sirloin or ribeye?
The tenderloin (filet mignon) is significantly more tender but leaner and milder in flavor than the more marbled and robustly flavored sirloin or ribeye.
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 2.00 kcal/g · 59% 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: 0.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.