Beef, tenderloin, separable lean and fat, trimmed to 1/8" fat, prime, raw

Beef tenderloin is one of the most prized cuts of beef, renowned worldwide for its exceptional tenderness and mild flavor. Anatomically, the tenderloin is a long, cylindrical muscle that runs along the spine of the cow (Bos taurus), specifically the psoas major, which does very little work during the animal’s life. Because this muscle does minimal work, it contains fine muscle fibers and minimal connective tissue, which contribute to its signature soft texture when prepared correctly. Historically, tenderloin gained prominence in European haute cuisine and became especially popular in the U.S. as filet mignon. The USDA grades beef based on marbling and maturity, with 'Prime' indicating the highest levels of marbling and quality available in the retail market. Prime grade beef tenderloin reflects cattle raised in well‑managed feedlot environments with diets designed for consistent marbling, which enhances flavor and juiciness. Despite being tender and rich, this cut is versatile: it can be prepared as a whole roast or cut into individual steaks such as filet mignon or chateaubriand, and it is served internationally across French, American, and Asian fusion cuisine. Variations in naming and preparation include trimmed versus untrimmed tenderloin, grass‑fed versus grain‑fed, and dry‑aged versus wet‑aged preparations, each offering unique culinary and nutritional profiles. The term "tenderloin" is widely understood among chefs and home cooks, but it may also be labeled as beef fillet or filet mignon at specialty markets or butchers. Understanding these variants helps consumers choose the best option for flavor preferences, nutritional goals, and budget. While prime tenderloin is often more expensive than other cuts due to its tenderness and limited supply, leaner selections like choice or select grades provide similar nutrient benefits with slightly different fat profiles. Overall, beef tenderloin’s unique origin, structure, and global culinary adoption make it a standout choice for both everyday meals and celebratory dishes.

Beef tenderloin’s nutrition profile reflects its status as a high‑quality animal protein. In a 1 oz (28 g) raw serving, this cut delivers 78 kcal, 5.2 g complete protein, and 6.2 g total fat, including 2.5 g saturated fat—with virtually no carbohydrates or fiber. This balance makes it a dense source of certain macronutrients while minimizing sugars and carbs, ideal for low‑carbohydrate diets. Protein in beef tenderloin contains all nine essential amino acids, supporting tissue repair, immune function, and muscle protein synthesis. It also provides micronutrients like iron (0.67 mg), which is critical for oxygen transport and energy production, and vitamin B12 (0.74 µg), required for neurological function and red blood cell formation. Potassium (86.3 mg) and phosphorus (51.4 mg) support electrolyte balance, bone health, and cellular energy transfer, while zinc (0.87 mg) and selenium (4.9 µg) contribute to immune health and antioxidant defense. Compared to other cuts like ribeye or strip steak, tenderloin typically has less total fat but still rich protein and micronutrients, offering a leaner profile for those managing saturated fat intake. For example, while cooked ribeye may deliver higher fat content, tenderloin keeps calories more concentrated in protein per ounce. When scaled up to a typical steak portion (e.g., 6 oz cooked), the tenderloin still provides a robust nutrient package aligned with dietary recommendations for protein and micronutrients. These specific values underscore beef tenderloin’s role as a complete nutrient source in balanced diets, especially when paired with nutrient‑dense vegetables and whole grains.

Scientific evidence underscores several benefits linked to consuming lean beef like tenderloin when incorporated in balanced diets. High‑quality protein supports muscle maintenance and strength, particularly in older adults: randomized studies show that protein intake from lean beef can improve lean body mass and physical function when combined with resistance training in adults aged 50 and older. Protein and essential amino acids in beef are associated with markers of wellbeing such as grip strength and mobility, although research directly on beef tenderloin specifically remains limited. Furthermore, systematic reviews suggest that lean beef consumption does not necessarily elevate cardiovascular disease risk when part of a heart‑healthy dietary pattern with controlled saturated fat. In controlled trials comparing diets with lean beef included to patterns like DASH (Dietary Approaches to Stop Hypertension), lipid profiles improved similarly or comparably, with reductions in LDL cholesterol and total cholesterol observed when saturated fat was reduced overall. Lean beef provides bioavailable iron and vitamin B12—nutrients essential for preventing anemia and supporting neurological function—particularly important for populations at risk of deficiency like women of reproductive age and older adults. Iron from beef (heme iron) is absorbed more efficiently than non‑heme iron from plants, helping mitigate iron deficiency when balanced with other iron sources. Zinc and selenium contribute to immune competence and antioxidant defenses, which are vital across life stages. Research also emphasizes that lean beef can fit into diverse dietary patterns without detrimental effects on cardiometabolic risk factors when consumed in moderation and paired with fruits, vegetables, whole grains, and legumes to promote overall diet quality.

Despite its benefits, beef—particularly red meat—has been linked in observational studies with increased risks for colorectal cancer and cardiometabolic outcomes when consumed in high amounts or processed forms. The IARC classifies unprocessed red meat as "probably carcinogenic" based on epidemiological data showing associations with colorectal cancer at high consumption levels, though lean cuts like tenderloin have not been singled out as uniquely risky. Some meta‑analyses show small increases in LDL cholesterol with higher beef diets compared with low‑beef diets, underscoring the importance of overall dietary patterns. Individuals with elevated LDL cholesterol, heart disease risk, or familial hypercholesterolemia should monitor saturated fat intake, including from beef tenderloin, and consult healthcare professionals. Those with gout may need to limit purine‑rich foods like beef, which can elevate uric acid levels. Individuals with iron overload disorders should be cautious due to beef’s high bioavailable iron. Additionally, people with certain digestive conditions may find high‑protein diets difficult to tolerate, and those with specific allergies to red meat (alpha‑gal syndrome) must avoid beef entirely.

When selecting beef tenderloin at the store, look for a bright cherry‑red color, firm texture, and minimal off‑odors. Marbling—thin white streaks of intramuscular fat—indicates tenderness and flavor. Keep tenderloin cold until cooking to prevent bacterial growth. For storage, raw beef tenderloin can typically be refrigerated at 40°F (4°C) or below for 3–5 days before cooking or freezing; if not used within this timeframe, freeze it at 0°F (-18°C) or below, where it can remain safe for 6–12 months with quality intact. Always wrap tightly to prevent freezer burn. USDA and other food safety authorities recommend handling raw meat carefully to avoid cross‑contamination, using separate cutting boards and sanitizing surfaces. When preparing, remove it from the refrigerator about 30 minutes before cooking to ensure even cooking. Season simply with salt and freshly ground pepper to enhance natural flavors. Cook to a safe internal temperature of 145°F (63°C) with a rest period of at least 3 minutes, using a meat thermometer for accuracy.

Source: USDA FoodData Central (FDC ID: 169547)