Beef, top loin filet, boneless, separable lean only, trimmed to 1/8" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
This is a lean, boneless cut from the top loin (strip steak), trimmed to a precise 1/8-inch fat cap and grilled to a smoky, caramelized finish. The texture is exceptionally tender and buttery, with a rich, beefy flavor that's amplified by the Maillard reaction from high-heat grilling. Nutritionally, it's a protein powerhouse, delivering nearly 30 grams of protein per 100 grams with minimal fat and virtually zero carbohydrates.
Calorie split: 60% protein · 1% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of tenderness and intense, savory beef flavor that doesn't require heavy sauces. Its versatility makes it a star in everything from simple grilled steaks to elegant stir-fries and salads, and it holds a special place in American steakhouse culture as a premium, reliable cut.
⚠️ Watch-outs & how to enjoy it better
While lean, the cooking method (grilling) can produce heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) if charred excessively, which some health-conscious diners avoid. To counteract this, marinate the meat (especially with acidic or antioxidant-rich ingredients like citrus or herbs) and avoid over-charring; also, balance the meal with fiber-rich vegetables to support digestion.
Key benefits
- Extremely high in complete protein for muscle maintenance and satiety
- Very low in carbohydrates, making it ideal for ketogenic and low-carb diets
- Rich source of bioavailable iron (heme iron) and B vitamins like B12
- Provides essential minerals such as zinc and selenium
- Leaner than many steak cuts while retaining robust flavor
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'top loin' is the same muscle that becomes a New York strip steak, but when cut from the short loin without the bone, it's often called a 'shell steak' or 'boneless strip'—the filet designation here refers to its lean, trimmed preparation.
Full nutrition (USDA data · scales with serving)
| Water | 60.7 g |
| Energy | 195 kcal |
| Energy | 817 kj |
| Protein | 29.3 g |
| Total lipid (fat) | 8.5 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.30 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 235 mg |
| Potassium, K | 377 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 5.7 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 33.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.15 mg |
| Niacin | 8.7 mg |
| Vitamin B-6 | 0.61 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Vitamin B-12 | 3.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 6.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| 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 | 3.0 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 | 0.01 g |
| SFA 14:0 | 0.17 g |
| SFA 16:0 | 1.7 g |
| SFA 17:0 | 0.07 g |
| SFA 18:0 | 1.0 g |
| SFA 20:0 | 0.00 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 14:1 | 0.04 g |
| MUFA 16:1 | 0.26 g |
| MUFA 17:1 | 0.06 g |
| MUFA 18:1 | 3.2 g |
| MUFA 18:1 c | 2.9 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.29 g |
| PUFA 18:2 | 0.23 g |
| PUFA 18:2 n-6 c,c | 0.20 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.34 g |
| Fatty acids, total trans-monoenoic | 0.34 g |
| TFA 18:1 t | 0.34 g |
| Cholesterol | 86.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.5 g |
| Isoleucine | 1.5 g |
| Leucine | 2.8 g |
| Lysine | 3.1 g |
| Methionine | 0.85 g |
| Cystine | 0.32 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.2 g |
| Valine | 1.6 g |
| Arginine | 2.2 g |
| Histidine | 1.2 g |
| Alanine | 1.9 g |
| Aspartic acid | 3.1 g |
| Glutamic acid | 5.2 g |
| Glycine | 1.4 g |
| Proline | 1.3 g |
| Serine | 1.3 g |
| Hydroxyproline | 0.15 g |
FAQ
Is this the same as a filet mignon?
No. This is from the top loin (strip steak area), while filet mignon comes from the tenderloin. Both are lean and tender, but the top loin has more marbling and a beefier flavor.
How do I cook it to keep it tender?
Grill or pan-sear over high heat for a quick sear, then finish to your desired doneness (medium-rare is ideal for tenderness). Avoid overcooking, as it can dry out the lean meat.
Can I eat this if I'm on a low-fat diet?
Yes, it's one of the leaner steak options, especially with the 1/8-inch fat trim. It provides high protein with moderate fat, fitting well into a balanced, low-fat 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 1.95 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: 0.17 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.