Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled

Beef tenderloin steak is a premium cut sourced from the psoas major muscle located along the inner spine of cattle. This muscle does very little work during the animal's life, resulting in exceptionally tender meat with minimal connective tissue and fine marbling, even compared to other steak cuts. Historically, tenderloin and its derivative cuts such as filet mignon have been prized by chefs from French haute cuisine to modern steakhouses for their melt‑in‑the‑mouth texture. Beef itself has been part of human diets for millennia, with archaeological evidence suggesting cattle domestication and beef consumption dating back over 8,000 years. Over time, butchers developed detailed knowledge of bovine anatomy, creating recognized cuts that balance flavour, texture, and cooking suitability. The term "tenderloin" refers specifically to the long, cylindrical muscle located beneath the backbone and above the flank; when sliced into thick steaks, this becomes tenderloin steak or filet mignon. Unlike tougher cuts such as chuck or round, tenderloin has little collagen, which means less connective tissue to break down during cooking and an inherently tender texture even when cooked to medium‑rare. Variations in naming arise regionally and across culinary cultures: in the United States and Canada, this cut is often labeled as "beef tenderloin steak" or "filet mignon" when portioned, whereas in Europe it may appear as "filet de boeuf" on menus. The USDA classifies beef cuts by grade (e.g., Prime, Choice, Select), which reflect the degree of marbling; while prime cuts offer richer taste due to higher intramuscular fat, Choice tenderloin still delivers excellent texture and nutrition. Beef tenderloin steaks can be prepared in numerous ways: broiling, grilling, pan‑searing, and roasting are common methods that highlight their natural flavour. Their delicate texture and subtle beefiness make them suitable for elegant dishes like Beef Wellington, which wraps tenderloin in pastry with pâté and mushrooms. In contrast, simpler preparations—such as a quick sear with kosher salt and cracked pepper—allow the pure quality of the meat to shine. Because this cut is lean and relatively neutral in flavour compared to fattier steaks like ribeye, it readily absorbs marinades and seasoning profiles, from classic herbed butter to bold international spice rubs. From a culinary standpoint, understanding the tenderloin's position on the animal and how it compares to other cuts helps home cooks and chefs choose the right cooking method to maximize both palatability and nutrient retention. When sourced from responsible suppliers—whether grain‑finished, grass‑fed, or organic producers—beef tenderloin can combine gastronomic sophistication with nutrient density, adding not just exceptional taste but also substantial amounts of protein and micronutrients to meals.

Beef tenderloin steak offers a nutrient profile that is both rich in high‑quality protein and dense in essential micronutrients, making it valuable within many dietary patterns. In a 100g cooked, broiled portion, this steak provides approximately 273 kilocalories, 26.43g of protein, and 17.78g of total fat, with zero carbohydrates or sugars—a profile that underscores its macronutrient density and suitability for low‑carbohydrate eating plans. The protein content supplies all nine essential amino acids required for muscle growth, repair, and immune function. Protein contributes significantly to satiety, reducing hunger between meals, and supports lean body mass especially in active individuals. The fat component of tenderloin includes both saturated and unsaturated fats. Of the 17.78g total fat, around 7.00g is saturated—important for flavour and texture but something to moderate for heart health goals when consumed frequently. The remaining fats include monounsaturated fatty acids (MUFA) such as oleic acid that are associated with favorable lipid profiles when included as part of a balanced diet. The absence of carbohydrates makes this steak particularly useful in ketogenic or low‑carb regimens while providing the energy needed for sustained metabolic function. Beef tenderloin also excels in bioavailable micronutrients. It contains about 1.76mg of iron, which is primarily heme iron—a form that is absorbed more readily in the intestine compared to plant‑based iron. This is especially beneficial for populations at risk of iron deficiency, such as menstruating women or endurance athletes. Additionally, with roughly 318mg of potassium, beef tenderloin contributes to electrolyte balance and supports cardiovascular and neuromuscular function. Other notable mineral contributions include 4.67mg of zinc, which plays a central role in immune function and wound healing, and 28.2µg of selenium, an antioxidant cofactor important in thyroid hormone metabolism. The steak is also a rich source of the Vitamin B complex: vitamin B12 (1.74µg), critical for DNA synthesis and neurological health; niacin (7.169mg), which aids in energy metabolism and skin health; and vitamin B6 (0.527mg), which participates in amino acid metabolism and immune regulation. These B vitamins are often limited in vegetarian diets, reinforcing the unique role that beef tenderloin can play in ensuring adequate intake. In contrast, this cut is not a source of vitamin C or vitamin D, nutrients that must be obtained from other dietary sources or sun exposure. When placed in context with other common protein sources, beef tenderloin offers specific value. Compared to chicken breast per 100g, which typically has lower fat but similar protein, tenderloin delivers more iron and zinc—nutrients often d as challenging to obtain at high bioavailability from non‑animal sources. Conversely, compared to fattier cuts such as ribeye, tenderloin contains less total fat and saturated fat, aligning more closely with lean eating goals while maintaining tenderness. Understanding these nuanced comparisons enables individuals and dietitians to tailor meal plans based on targeted nutrient needs and overall dietary patterns.

Source: USDA FoodData Central (FDC ID: 168722)