Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw

Beef tenderloin steak comes from the tenderloin muscle located along the spine of the cattle, specifically from the short loin and sirloin primal cuts. This muscle does very little work in living animals, which is why it is exceptionally tender compared to other cuts of beef. The term "tenderloin" may be used interchangeably with premium names like "filet mignon" when cut into individual portions, though technically filet mignon refers to the small end of the tenderloin. The broader category encompasses the entire internal loin muscle. Historically, beef cuts like tenderloin have been prized since at least the 18th century in European culinary traditions, with French cuisine elevating the filet to a high-status centerpiece at tables of the aristocracy. It entered American steakhouse culture in the early 20th century and remains one of the most expensive cuts due to its tenderness and mild flavor profile. Beef tenderloin is produced worldwide with regional differences in cattle breeds, feed, and processing. For instance, grass-fed beef tenderloin typically has a slightly different fat profile and flavor compared to grain-fed versions, although the lean muscle characteristics remain consistent. In retail and foodservice contexts, raw beef tenderloin steaks are commonly sold boneless and trimmed to varying levels of external fat — in this case, trimmed to 1/8" fat or less. This trimming level reduces excess fat without compromising the natural marbling that contributes to flavor. The USDA categorizes this cut under Beef Products within its FoodData Central database, reflecting a standardized nutrient profile that aids diet planning, food labeling, and culinary uses. Unlike processed or cured beef products, fresh raw tenderloin steak is a single-ingredient whole food, making it suitable for a variety of diets when prepared safely. Culinary varieties include whole tenderloin roasts, chateaubriand (center-cut tenderloin roast often shared by several diners), and medallions or steaks that are cut to standardized thicknesses for grilling or pan-searing. Because this cut is so lean and tender, cooking methods that preserve moisture — such as sous-vide, quick searing, or roasting — are preferred. In summary, beef tenderloin steak represents the pinnacle of lean tenderness in beef cuts. Its history, consistent texture across cultures, and versatility in cooking make it a perennial favorite among chefs and home cooks alike.

The nutritional profile of raw beef tenderloin steak is centered around its high-quality protein and an array of micronutrients essential to human health. A 100 g raw serving delivers 19.61 g of protein, which supplies all nine essential amino acids, making it a complete protein source. These amino acids — including leucine, isoleucine, and valine — are crucial for muscle repair, hormone synthesis, and metabolic processes. Protein from beef is considered high biological value because of its digestibility and amino acid composition. Lean meat like tenderloin also provides 18.16 g of total fat per 100 g raw serving, with 8.41 g of saturated fat. Saturated fat in beef has been the subject of nutritional debate; while early dietary guidelines cautioned against saturated fat due to its potential to raise LDL cholesterol, emerging evidence suggests that the food matrix — the combination of nutrients within the whole food — influences health outcomes beyond single nutrients. Nonetheless, diners mindful of heart health may choose portion sizes carefully or select even leaner cuts. (Mayo Clinic) Micronutrient-wise, this cut delivers 1.42 mg of iron, predominantly in the form of heme iron. Heme iron is significantly more bioavailable than non-heme iron found in plant foods, meaning it is more easily absorbed and used to support red blood cell production and oxygen transport. Iron deficiency anemia is common worldwide, particularly among women of reproductive age, and including bioavailable iron sources like beef can help maintain adequate iron status. The same serving size also provides 1.01 µg of vitamin B12, a nutrient essential for nerve function, DNA synthesis, and red blood cell formation; B12 is found almost exclusively in animal products, making beef a key source, especially for populations without fortified foods. (知乎专栏) Beyond iron and B12, tenderloin supplies other B vitamins such as niacin, riboflavin, and vitamin B6, which play roles in energy metabolism and neurological health. Minerals such as zinc (3.41 mg) are abundant; zinc supports immune function, wound healing, and protein synthesis. Potassium (302 mg per 100 g) helps maintain fluid balance and blood pressure regulation. Phosphorus and selenium are also present, contributing to bone health and antioxidant defense, respectively. (知乎专栏) In terms of carbohydrate content, raw beef tenderloin contains 0 g of total carbohydrates, 0 g of dietary fiber, and 0 g of sugar, which makes it suitable for carbohydrate-restricted diets. The absence of carbohydrates means energy is derived primarily from protein and fat. The nutrient density of this cut is notable: while calorically moderate at 247 kcal per 100 g, it delivers a broad spectrum of nutrients that support metabolic health, muscle maintenance, and micronutrient adequacy. Compared to fattier cuts like ribeye or T‑bone, tenderloin is relatively lean; cuts labeled by the USDA as "lean" must contain less than 10 g of total fat, less than 4.5 g of saturated fat, and no more than 95 mg of cholesterol per 100 g cooked serving. While raw tenderloin trimmed to 1/8" fat may slightly exceed those thresholds in raw form due to cooking concentration effects, it still stands as one of the leanest premium beef cuts. (Mayo Clinic

Beef tenderloin steak provides multiple evidence-based health benefits when consumed in appropriate amounts as part of a balanced diet: 1. Supports Muscle Mass and Repair: The high biological value protein in beef delivers essential amino acids that help build and repair skeletal muscle tissue. Studies show that dietary protein, especially from animal sources like beef, enhances muscle protein synthesis and can support maintenance or increases in lean body mass, particularly when combined with resistance exercise. In older adults, protein-rich diets are associated with preservation of muscle function, which contributes to mobility and reduces the risk of sarcopenia. 2. Prevents Iron-Deficiency Anemia: Beef is rich in heme iron, which is absorbed more efficiently than non-heme iron found in plant foods. Adequate iron intake helps prevent iron-deficiency anemia, a condition marked by fatigue, decreased cognitive function, and impaired immunity. Including beef tenderloin in diets can be beneficial for people at risk of iron deficiency, such as premenopausal women and endurance athletes requiring higher iron turnover. 3. Supports Cognitive and Neurological Health: Vitamin B12 — abundantly found in beef — is essential for neurological function and DNA synthesis. Deficiency in B12 can lead to megaloblastic anemia and neurological symptoms such as numbness and cognitive decline. Regular consumption of B12-rich foods like beef may help maintain optimal nervous system health, particularly in older adults. 4. Strengthens Immune Function: Zinc, another nutrient abundant in beef, plays a vital role in innate and adaptive immunity. Zinc deficiency is linked to impaired immune responses, which can increase susceptibility to infections. A 100 g serving of tenderloin provides a substantial portion of the recommended daily zinc intake, supporting immune cell function and wound healing. 5. Promotes Healthy Metabolic Processes: B vitamins in beef — including niacin, riboflavin, and vitamin B6 — facilitate key metabolic pathways involved in energy production and macronutrient metabolism. Regular intake of these nutrients supports optimal energy use and metabolic health. 6. Aids Satiety and Weight Management: High‑protein meals have a greater satiety effect than high‑carbohydrate foods, helping people feel full longer and potentially aiding weight management by reducing overall calorie intake. Including lean cuts like tenderloin as part of balanced meals can help maintain satiety without excessive caloric intake. While research on whole‑food beef intake and long‑term health outcomes continues to evolve, there is growing evidence that nutrient‑dense, lean red meat can fit into healthful dietary patterns when portion size and preparation methods are considered carefully. Storage signs of spoilage include an off smell, sticky or slimy texture, and pronounced discoloration. If these are present, discard the meat immediately. Avoid leaving raw beef at room temperature for more than 2 hours, as this places it in the bacterial growth danger zone between 40–140°F (4–60°C). For preparation, tenderloin benefits from dry‑heat cooking methods that preserve its tenderness. Pan‑searing followed by oven roasting, grilling over medium‑high heat, or sous‑vide cooking helps maintain juiciness. Rest the steak after cooking to allow juices to redistribute. Avoid charring excessively, as high heat can produce potentially harmful compounds (heterocyclic amines and polycyclic aromatic hydrocarbons), especially when grilling. Pairing with antioxidant‑rich vegetables and whole grains can offset oxidative stress from cooking. To enhance iron absorption from beef, include a source of vitamin C — such as bell peppers or citrus — in the meal. This improves non‑heme iron utilization from plant foods and supports overall iron status. Finally, mindful portion sizes (e.g., 3–4 ounces cooked) help balance nutrient intake with broader dietary goals.

Beef tenderloin’s mild flavor and tender texture make it suitable for a range of culinary applications that preserve nutrients and maximize enjoyment. Grilling and pan‑searing are popular methods that cook the steak quickly, maintaining juiciness while developing a flavorful crust. Sous‑vide cooking — where the steak is sealed in a bag and cooked in a water bath at a controlled temperature — locks in moisture and then finished with a quick sear for texture. Pair tenderloin steak with antioxidant‑rich vegetables like roasted Brussels sprouts or steamed asparagus to balance protein with vitamins and fiber. Whole grains like quinoa or brown rice add complex carbohydrates and further stabilize blood glucose responses. For those focused on heart health, using herbs and spices instead of high‑sodium sauces keeps flavors robust without excess salt. Resting meat after cooking — even for 5–10 minutes — preserves juices and improves the eating experience.

Pairing beef with vitamin C–rich foods enhances iron absorption significantly, as vitamin C converts iron into a more absorbable form in the gut. Conversely, compounds in tea, coffee, and calcium‑rich foods can inhibit iron absorption when consumed concurrently. Balancing meals to optimize nutrient uptake — for example, serving steak with bell peppers instead of high‑calcium sauces — can improve iron status.

Because beef tenderloin contains zero carbohydrates and high protein, it’s compatible with keto, paleo, and Whole30 diets. Diabetic‑friendly meal plans can include lean cuts of steak combined with non‑starchy vegetables to stabilize blood sugar. For vegetarian or vegan diets, substitute with plant proteins like lentils or tofu to meet protein targets.

Source: USDA FoodData Central (FDC ID: 169542)