Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Whole food · Beef Products
Photo: Wikipedia
This is the pinnacle of beef cuts: a lean, buttery-soft tenderloin steak trimmed to a thin, flavorful fat cap. Its fine-grained texture melts in your mouth with a rich, clean beef flavor. Nutritionally, it's a powerhouse of high-quality protein with virtually no carbohydrates.
Calorie split: 32% protein · 0% carbs · 68% fat
↓ Full nutrition💚 Why it's loved
People adore it for its unmatched tenderness and luxurious, melt-in-the-mouth texture. Its mild, beefy flavor makes it incredibly versatile, serving as a blank canvas for everything from simple seasoning to complex sauces.
⚠️ Watch-outs & how to enjoy it better
Its premium price makes it a special-occasion treat for many. As a red meat, it's high in saturated fat, so those monitoring heart health should practice portion control. To counteract this, pair it with fiber-rich vegetables like roasted asparagus or a leafy salad, and consider sharing a larger steak as a main course.
Key benefits
- Excellent source of complete protein for muscle repair.
- Naturally zero carbohydrates and sugar.
- Rich in B vitamins like B12 and niacin for energy metabolism.
- Contains essential minerals like zinc and iron.
- Trimmed fat cap provides flavor without excessive grease.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tenderloin is the single most tender muscle on the cow because it's a non-weight-bearing muscle located along the spine, so it does very little work.
Full nutrition (USDA data · scales with serving)
| Water | 61.5 g |
| Energy | 247 kcal |
| Energy | 1036 kj |
| Protein | 19.6 g |
| Total lipid (fat) | 18.2 g |
| Ash | 0.92 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 180 mg |
| Potassium, K | 302 mg |
| Sodium, Na | 50.0 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 22.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.10 mg |
| Niacin | 5.8 mg |
| Pantothenic acid | 0.56 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 81.9 mg |
| Betaine | 12.0 mg |
| Vitamin B-12 | 1.0 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) | 0.41 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.66 g |
| SFA 16:0 | 5.1 g |
| SFA 18:0 | 2.6 g |
| Fatty acids, total monounsaturated | 8.9 g |
| MUFA 16:1 | 1.0 g |
| MUFA 18:1 | 7.9 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.79 g |
| PUFA 18:2 | 0.51 g |
| PUFA 18:3 | 0.25 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 85.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.78 g |
| Isoleucine | 0.89 g |
| Leucine | 1.6 g |
| Lysine | 1.7 g |
| Methionine | 0.51 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.77 g |
| Tyrosine | 0.63 g |
| Valine | 0.97 g |
| Arginine | 1.3 g |
| Histidine | 0.63 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 2.9 g |
| Glycine | 1.2 g |
| Proline | 0.94 g |
| Serine | 0.77 g |
| Hydroxyproline | 0.19 g |
FAQ
What's the difference between tenderloin and filet mignon?
Tenderloin is the whole long muscle running along the spine. Filet mignon is the individual steak cut from the tapered end of that tenderloin, typically the most tender portion.
Is it really the leanest steak?
Yes, the trimmed lean meat itself is very low in fat. The 'separable lean and fat' designation includes the thin fat cap, which adds flavor but keeps overall fat content lower than marbled cuts like ribeye.
How should I cook it to avoid drying it out?
Because it's so lean, it cooks quickly. High-heat methods like searing then finishing in the oven (reverse sear is excellent) or grilling to medium-rare are best. Use a meat thermometer to pull it at 130-135°F (54-57°C) for perfect doneness.
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 2.47 kcal/g · 32% 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.