Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw
Whole food · Beef Products
Photo: Wikipedia
This is the premium, buttery-soft cut from the tenderloin muscle, trimmed of its silverskin and excess fat for a lean, melt-in-your-mouth experience. Its fine-grained texture and mild, beefy flavor make it the quintessential steak for quick, high-heat cooking like searing or grilling. Nutritionally, it's a powerhouse of complete protein with a relatively high fat content for a 'lean' cut, delivering significant calories and energy.
Calorie split: 33% protein · 0% carbs · 67% fat
↓ Full nutrition💚 Why it's loved
People adore its unparalleled tenderness and buttery, mild flavor that acts as a perfect canvas for sauces like béarnaise or peppercorn. It's the star of celebratory meals, from classic French bistro dinners to American steakhouse centerpieces.
⚠️ Watch-outs & how to enjoy it better
Its high fat content, particularly saturated fat, means it's calorie-dense and should be enjoyed in moderation by those managing heart health or calorie intake. To counteract this, practice strict portion control (see below) and pair it with fiber-rich, non-starchy vegetables like asparagus or a large salad to balance the meal and enhance satiety.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance and growth.
- Rich in heme iron, which is highly absorbable and supports oxygen transport in the blood.
- Provides key B vitamins, especially B12, crucial for nerve function and red blood cell formation.
- Contains zinc, essential for immune function and wound healing.
- Offers conjugated linoleic acid (CLA), a type of fatty acid studied for potential metabolic benefits.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tenderloin is the least-worked muscle in the cow, running along the spine, which is why it's so tender but also so small—yielding only about 2-4 filet steaks per animal.
Full nutrition (USDA data · scales with serving)
| Water | 61.7 g |
| Energy | 246 kcal |
| Energy | 1029 kj |
| Protein | 19.8 g |
| Total lipid (fat) | 17.9 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 25.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 177 mg |
| Potassium, K | 303 mg |
| Sodium, Na | 50.0 mg |
| Zinc, Zn | 3.5 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 21.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.08 mg |
| Niacin | 6.4 mg |
| Pantothenic acid | 0.58 mg |
| Vitamin B-6 | 0.53 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 82.8 mg |
| Betaine | 12.2 mg |
| Vitamin B-12 | 1.1 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 | 7.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.06 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.56 g |
| SFA 16:0 | 4.3 g |
| SFA 18:0 | 2.2 g |
| Fatty acids, total monounsaturated | 7.7 g |
| MUFA 16:1 | 0.87 g |
| MUFA 18:1 | 6.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.68 g |
| PUFA 18:2 | 0.44 g |
| PUFA 18:3 | 0.21 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 | 0.79 g |
| Isoleucine | 0.90 g |
| Leucine | 1.6 g |
| Lysine | 1.7 g |
| Methionine | 0.52 g |
| Cystine | 0.26 g |
| Phenylalanine | 0.78 g |
| Tyrosine | 0.63 g |
| Valine | 0.98 g |
| Arginine | 1.3 g |
| Histidine | 0.63 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.0 g |
| Glycine | 1.2 g |
| Proline | 0.94 g |
| Serine | 0.78 g |
| Hydroxyproline | 0.21 g |
FAQ
What's the difference between beef tenderloin and filet mignon?
Beef tenderloin is the whole muscle. Filet mignon is the center-cut, most uniform, and tender portion of that muscle, typically cut into individual steaks.
Why is it so expensive?
The tenderloin is a very small muscle on the cow (less than 1% of total weight), and its exceptional tenderness and high demand drive up the price significantly.
What's the best way to cook it to avoid overcooking?
Because it's lean and tender, high-heat methods like searing in a cast-iron skillet or grilling are ideal. Use a meat thermometer to pull it off the heat at 125-130°F (52-54°C) for medium-rare, as it will continue to cook while resting.
Is it really healthier than other steak cuts?
It's lower in saturated fat than many marbled cuts like ribeye, but it's still a significant source of fat and calories. Its primary health advantage is being a dense source of protein and micronutrients.
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 2.46 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.