Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
Prime beef tenderloin, broiled to a perfect sear, offers a buttery, melt-in-your-mouth texture with a rich, clean beef flavor. This lean cut is a protein powerhouse, delivering over 25 grams of high-quality protein per 100-gram serving with virtually no carbohydrates. Its low fat content, especially when trimmed, makes it one of the most tender and lean steak options available.
Calorie split: 34% protein · 0% carbs · 66% fat
↓ Full nutrition💚 Why it's loved
People adore it for its unparalleled tenderness and mild, luxurious flavor that serves as a perfect canvas for sauces or simple seasoning. It's the centerpiece of celebratory meals and fine dining, symbolizing indulgence and quality.
⚠️ Watch-outs & how to enjoy it better
Its leanness means it can dry out quickly if overcooked, becoming tough and losing its signature appeal. Those monitoring saturated fat intake should be mindful, as even trimmed prime cuts contain some. Tip: Use a meat thermometer to pull it at 130-135°F (54-57°C) for medium-rare, and let it rest to retain juices.
Key benefits
- Exceptionally high in complete protein for muscle maintenance and satiety.
- Naturally very low in carbohydrates, suitable for low-carb and ketogenic diets.
- Rich in essential nutrients like iron (heme iron), zinc, and B vitamins (especially B12).
- The tenderloin is the most tender cut of beef, ideal for quick, high-heat cooking.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tenderloin is a non-weight-bearing muscle running along the spine, which is why it's so tender—it does very little work during the animal's life.
Full nutrition (USDA data · scales with serving)
| Water | 51.8 g |
| Energy | 308 kcal |
| Energy | 1289 kj |
| Protein | 25.3 g |
| Total lipid (fat) | 22.2 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 3.1 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 210 mg |
| Potassium, K | 368 mg |
| Sodium, Na | 59.0 mg |
| Zinc, Zn | 4.9 mg |
| Copper, Cu | 0.16 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 24.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.26 mg |
| Niacin | 3.5 mg |
| Pantothenic acid | 0.34 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 96.2 mg |
| Betaine | 12.6 mg |
| Vitamin B-12 | 2.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.8 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.05 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.67 g |
| SFA 16:0 | 5.2 g |
| SFA 18:0 | 2.7 g |
| Fatty acids, total monounsaturated | 9.2 g |
| MUFA 16:1 | 0.81 g |
| MUFA 18:1 | 8.2 g |
| MUFA 20:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 0.86 g |
| PUFA 18:2 | 0.59 g |
| PUFA 18:3 | 0.20 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| Cholesterol | 86.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.28 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 2.1 g |
| Methionine | 0.65 g |
| Cystine | 0.28 g |
| Phenylalanine | 0.99 g |
| Tyrosine | 0.85 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 0.86 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.8 g |
| Glycine | 1.4 g |
| Proline | 1.1 g |
| Serine | 0.97 g |
FAQ
What's the best way to cook beef tenderloin to keep it tender?
High-heat methods like broiling, grilling, or pan-searing are ideal. Cook quickly to your desired doneness (medium-rare is recommended) and always let it rest for 5-10 minutes after cooking to allow the juices to redistribute.
How is 'prime' different from 'choice' or 'select' beef?
USDA Prime is the highest grade, awarded to beef with abundant marbling (intramuscular fat), which enhances flavor and juiciness. Choice is high quality with less marbling, and Select is leaner with the least marbling.
Is beef tenderloin a healthy choice?
It's an excellent source of protein, iron, and B12. While it contains some saturated fat, trimming the external fat and practicing portion control makes it a nutritious part of a balanced diet.
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 3.08 kcal/g · 33% 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.