Beef, tenderloin, steak, separable lean only, trimmed to 1/8" fat, select, raw
Whole food · Beef Products
Photo: Wikipedia
This is the leanest, most prized cut of beef: a long, narrow muscle from the loin, trimmed to a whisper of fat. It boasts an exceptionally tender, buttery texture and a clean, mild beefy flavor that melts in your mouth. Nutritionally, it's a powerhouse of pure protein with minimal fat and zero carbohydrates.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People adore tenderloin for its unmatched tenderness and subtle, elegant flavor that serves as a perfect canvas for sauces or simple seasoning. It's the centerpiece of celebratory meals and fine dining, symbolizing luxury and culinary craftsmanship.
⚠️ Watch-outs & how to enjoy it better
Its premium price and lack of marbling can make it dry and flavorless if overcooked. Those monitoring saturated fat intake should still practice portion control, as it remains an animal protein. To counteract dryness, use a meat thermometer (aim for 130-135°F for medium-rare) and consider a quick sear followed by oven finishing.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Very low in fat, especially saturated fat compared to other beef cuts.
- Rich in essential minerals like zinc and iron (heme iron, highly absorbable).
- Contains B vitamins, particularly B12, crucial for nerve function and energy.
- Naturally carbohydrate-free, fitting low-carb and ketogenic dietary patterns.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tenderloin muscle (psoas major) does very little work in the cow, which is why it's so tender—it's essentially the beef equivalent of a 'resting' muscle.
Full nutrition (USDA data · scales with serving)
| Water | 71.1 g |
| Energy | 148 kcal |
| Energy | 618 kj |
| Protein | 22.1 g |
| Total lipid (fat) | 5.9 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 209 mg |
| Potassium, K | 354 mg |
| Sodium, Na | 55.0 mg |
| Zinc, Zn | 4.0 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 30.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.12 mg |
| Niacin | 6.4 mg |
| Pantothenic acid | 0.65 mg |
| Vitamin B-6 | 0.62 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 92.1 mg |
| Betaine | 13.5 mg |
| Vitamin B-12 | 0.93 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) | 0.31 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) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 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 | 0.15 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.73 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 2.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.26 g |
| PUFA 18:2 | 0.21 g |
| PUFA 18:3 | 0.01 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) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 64.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.14 g |
| Threonine | 0.88 g |
| Isoleucine | 1.0 g |
| Leucine | 1.8 g |
| Lysine | 1.9 g |
| Methionine | 0.57 g |
| Cystine | 0.28 g |
| Phenylalanine | 0.87 g |
| Tyrosine | 0.70 g |
| Valine | 1.1 g |
| Arginine | 1.4 g |
| Histidine | 0.70 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.3 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 0.87 g |
| Hydroxyproline | 0.23 g |
FAQ
What's the difference between tenderloin and filet mignon?
Tenderloin is the whole long muscle. Filet mignon refers to the individual, round steaks cut from the narrower end of the tenderloin.
Why is it so expensive?
It's the smallest major muscle on the cow (yields only about 2-3% of the carcass), and its extreme tenderness and popularity drive high demand.
How should I cook it to avoid it being dry?
Because it's lean, it cooks quickly. High-heat searing then finishing in the oven to a precise medium-rare (130-135°F internal temp) is ideal. Let it rest before cutting.
Is it healthy?
It's an excellent lean protein source, rich in nutrients like iron and B12. Like all red meat, enjoy it as 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 1.48 kcal/g · 60% 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.