Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
This is the prime cut of beef, prized for its buttery tenderness and mild, rich flavor. When broiled, it develops a savory, slightly charred crust while the lean interior remains juicy and succulent. It's a protein powerhouse with virtually no carbohydrates, making it a staple for high-protein, low-carb diets.
Calorie split: 41% protein · 0% carbs · 59% fat
↓ Full nutrition💚 Why it's loved
People adore beef tenderloin for its unparalleled tenderness and luxurious, melt-in-the-mouth texture that feels like a special occasion. Its mild flavor makes it a versatile canvas for various seasonings, sauces, and cooking techniques.
⚠️ Watch-outs & how to enjoy it better
As a fatty cut, it is calorie-dense, which may concern those managing weight or heart health. The trimming to 1/8" fat still leaves a significant fat content. To counteract this, practice strict portion control (a 3-4 oz serving is standard) and pair it with fiber-rich vegetables like roasted broccoli or a fresh salad to enhance satiety and balance the meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and growth.
- Rich in bioavailable heme iron, which supports oxygen transport in the blood.
- Provides essential B vitamins like B12 and niacin for energy metabolism.
- Contains zinc, which is crucial for immune function and wound healing.
- Naturally free of carbohydrates and sugars, fitting ketogenic and low-carb diets.
🍽️ 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 relatively small—yielding only about 4-5 pounds of meat per animal.
Full nutrition (USDA data · scales with serving)
| Water | 56.0 g |
| Energy | 267 kcal |
| Energy | 1119 kj |
| Protein | 26.5 g |
| Total lipid (fat) | 17.1 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 205 mg |
| Potassium, K | 329 mg |
| Sodium, Na | 54.0 mg |
| Zinc, Zn | 4.8 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 28.6 ug |
| Fluoride, F | 22.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.13 mg |
| Niacin | 7.0 mg |
| Pantothenic acid | 0.52 mg |
| Vitamin B-6 | 0.55 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 101 mg |
| Betaine | 13.2 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 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 |
| Vitamin E (alpha-tocopherol) | 0.47 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 | 11.0 iu |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin D3 (cholecalciferol) | 0.30 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.52 g |
| SFA 16:0 | 4.1 g |
| SFA 18:0 | 2.1 g |
| Fatty acids, total monounsaturated | 7.1 g |
| MUFA 16:1 | 0.65 g |
| MUFA 18:1 | 6.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.65 g |
| PUFA 18:2 | 0.44 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 97.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.2 g |
| Methionine | 0.69 g |
| Cystine | 0.34 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.84 g |
| Valine | 1.3 g |
| Arginine | 1.7 g |
| Histidine | 0.84 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.6 g |
| Proline | 1.3 g |
| Serine | 1.0 g |
| Hydroxyproline | 0.27 g |
FAQ
What's the best way to cook a beef tenderloin steak?
Due to its leanness and high cost, dry-heat methods like broiling, grilling, or pan-searing are ideal to develop a flavorful crust without overcooking. It's best served rare to medium-rare (130-135°F internal temperature) to preserve its tenderness and juiciness.
Is beef tenderloin a healthy red meat choice?
It's a nutritious source of protein, iron, and B vitamins. However, it is higher in saturated fat and calories than leaner cuts like sirloin or eye of round. Enjoying it in moderation as part of a balanced diet with plenty of vegetables is key.
What's the difference between tenderloin, filet mignon, and sirloin?
Tenderloin is the whole long muscle. Filet mignon is the center-cut, most uniform portion of the tenderloin, often considered the premium steak. Sirloin is a completely different, leaner, and more flavorful cut from the rear back of the cow, which is less tender.
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 2.67 kcal/g · 40% 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: 0.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.