Beef, New Zealand, imported, tenderloin, separable lean only, raw
Whole food · Beef Products
Photo: Wikipedia
This is the lean, central muscle from the hindquarter of New Zealand beef, prized for its exceptionally fine grain and buttery tenderness. When raw, it presents a deep, ruby-red color and a clean, subtly sweet aroma, promising a melt-in-your-mouth texture once cooked. Nutritionally, it is a powerhouse of high-quality protein with minimal fat, making it a top choice for lean muscle support.
Calorie split: 61% protein · 0% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People adore beef tenderloin for its unmatched tenderness and mild, beefy flavor that acts as a perfect canvas for sauces and seasonings. Its quick-cooking nature makes it ideal for elegant weeknight dinners or impressive centerpieces like a whole filet mignon.
⚠️ Watch-outs & how to enjoy it better
Its very leanness can lead to dryness if overcooked, a common pitfall for home cooks. Those monitoring iron intake or with specific kidney conditions may need to watch portion sizes due to its high heme iron and protein content. To counteract dryness, use a meat thermometer to pull it at 130-135°F (54-57°C) for medium-rare and always let it rest before slicing.
Key benefits
- Excellent source of complete protein (21g per 100g)
- Very low in fat (6.1g per 100g), especially saturated fat
- Zero carbohydrates, sugars, or fiber
- Rich in bioavailable heme iron and zinc
- Source of B vitamins, particularly B12 and niacin
🍽️ 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's so tender but also why it's one of the smallest and most expensive cuts.
Full nutrition (USDA data · scales with serving)
| Water | 71.8 g |
| Energy | 140 kcal |
| Energy | 584 kj |
| Protein | 21.2 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 | 2.2 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 204 mg |
| Potassium, K | 362 mg |
| Sodium, Na | 39.0 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 4.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.12 mg |
| Niacin | 4.1 mg |
| Pantothenic acid | 0.57 mg |
| Vitamin B-6 | 0.27 mg |
| Vitamin B-12 | 1.8 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 31.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.60 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.09 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.11 g |
| MUFA 16:1 c | 0.08 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 1.6 g |
| MUFA 18:1 c | 1.5 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 | 0.25 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:2 n-6 c,c | 0.08 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 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 | 0.03 g |
| PUFA 20:4 n-6 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.12 g |
| Fatty acids, total trans-monoenoic | 0.12 g |
| TFA 16:1 t | 0.03 g |
| TFA 18:1 t | 0.10 g |
| TFA 18:2 t,t | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 58.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.22 g |
| Threonine | 0.77 g |
| Isoleucine | 0.88 g |
| Leucine | 1.6 g |
| Lysine | 1.7 g |
| Methionine | 0.70 g |
| Phenylalanine | 0.82 g |
| Tyrosine | 0.71 g |
| Valine | 0.94 g |
| Arginine | 1.4 g |
| Histidine | 0.76 g |
| Alanine | 1.1 g |
| Glutamic acid | 3.0 g |
| Glycine | 1.2 g |
| Proline | 0.68 g |
| Serine | 0.74 g |
FAQ
What's the best way to cook beef tenderloin to keep it tender?
High-heat searing followed by a quick finish in the oven (or reverse-searing) is ideal. Use a meat thermometer to avoid overcooking; 130-135°F (54-57°C) is perfect for medium-rare. Always rest the meat for 10 minutes after cooking to allow juices to redistribute.
Is New Zealand beef grass-fed?
The majority of New Zealand beef is pasture-raised and grass-fed year-round, which can contribute to a slightly leaner profile and a distinct, clean flavor compared to grain-finished beef.
How does tenderloin differ from sirloin or ribeye?
Tenderloin is significantly more tender but has less marbling (intramuscular fat) and a milder flavor than cuts like ribeye or sirloin. It's the leanest of the premium steak cuts.
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 1.40 kcal/g · 61% 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.