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

Beef tenderloin steak, also known as filet mignon, is cut from the psoas major muscle — a long, narrow muscle running along the spine of cattle. This muscle does very little work during the animal’s life, which translates to meat with extremely fine grain and minimal connective tissue, contributing to its renowned tenderness. Historically, this cut became prized in European cuisines and was adopted into American fine dining by the early 20th century as affluent diners sought more refined dining experiences. Contrary to tougher cuts like chuck or brisket used in traditional stews and barbecues, tenderloin represents the premium segment in beef cuts, both in texture and price. Beef tenderloin steak is generally sourced from young cattle between 18–24 months old. Variations include center‑cut tenderloin medallions, tapered end steaks, and whole tenderloin roasts when prepared for larger gatherings. The cut’s low connective tissue content also makes it versatile in culinary application — from high‑heat searing and grilling to delicate broiling and pan‑roasting. In modern culinary culture, filet mignon is often paired with rich sauces, such as béarnaise or red wine reductions, and accompanied by nutrient‑dense sides like roasted root vegetables or sautéed greens. From a nutritional standpoint, tenderloin is leaner than many other steak cuts like ribeye or T‑bone, which have more intramuscular fat (marbling). While marbling enhances flavor and juiciness, it increases saturated fat and calorie content. Tenderloin strikes a balance: a prized eating experience with higher protein relative to fat — particularly when trimmed to 1/8" fat and cooked using dry‑heat methods like broiling or grilling. This makes it a favorite among chefs and home cooks who prioritize both texture and a nutrient‑dense profile. Cut quality is influenced by USDA grading (Prime > Choice > Select), with Prime having more abundant marbling and generally richer flavor but slightly more total fat. Choice and Select grades offer leaner profiles, which some health‑minded consumers prefer. Regardless of grade, tenderloin should be harvested, aged, and stored following food safety guidelines to prevent spoilage and maximize flavor. Aging — either wet or dry — can enhance tenderness and flavor by allowing natural enzymatic processes to break down muscle fibers. Culinarily, beef tenderloin steak is celebrated for its adaptability and neutral flavor profile, which can be accentuated with herbs like rosemary and thyme or complementary fats like butter or olive oil. Its versatility extends to global cuisines: as steak tartare in French gastronomy, grilled medallions in American steakhouses, or simple pan‑seared preparations in home kitchens. Whether served on special occasions or incorporated into everyday meals, tenderloin continues to be a culinary star with both heritage and contemporary relevance.

Beef tenderloin steak’s nutrition profile is anchored in its high protein and significant micronutrient density — a hallmark of red meat from USDA analyses. A 100g cooked serving of this cut provides roughly 26.5g of protein, making it an excellent source of high‑quality amino acids essential for muscle synthesis, enzymatic function, and immune health. Protein in tenderloin contains all nine essential amino acids, including leucine, isoleucine, and valine, which are critical for muscle protein synthesis and metabolic regulation. Beyond protein, beef tenderloin contributes valuable micronutrients. Iron, present at ~1.69mg per 100g, is predominantly heme iron — a form more readily absorbed by the body than non‑heme iron from plants. This makes tenderloin a potent option for preventing iron deficiency anemia, especially in populations with higher iron needs like women of reproductive age and athletes. Zinc, at ~4.76mg per 100g, supports immune function, wound healing, and DNA synthesis; deficiencies are linked with impaired immune responses and delayed recovery from illness. Vitamin B12 (cobalamin) is another standout nutrient, with ~1.56µg per 100g, fulfilling a meaningful portion of daily requirements. B12 is crucial for neurological function, DNA synthesis, and red blood cell formation. Other B vitamins present — including niacin, riboflavin, and vitamin B6 — play roles in energy metabolism, nervous system health, and the synthesis of neurotransmitters. Phosphorus (~205mg) and selenium (~28.6µg) also contribute to bone health and antioxidant defenses, respectively. The fat content, ~17.12g per 100g, includes saturated fats around 6.7g. While contemporary nutrition science continues to debate optimal saturated fat levels, it remains a source of energy and contributes to palatability. However, excessive saturated fat intake may influence LDL cholesterol levels in some individuals, particularly those with genetic predispositions or existing cardiometabolic disease. Tenderloin’s fat profile also includes monounsaturated fats like oleic acid, which may have neutral or beneficial effects on lipid profiles when replacing refined carbohydrates. Carbohydrates are negligible, and there is no fiber or added sugars, making tenderloin suitable for low‑carb and ketogenic dietary patterns. Its calorie density — ~267 kcal per 100g — is derived from the balance of protein and fat; this makes portion control important for those managing caloric intake. Comparison with other cuts shows tenderloin is leaner than ribeye and T‑bone but less lean than top round or sirloin. From a nutrient density perspective — weighing micronutrients against caloric cost — beef tenderloin stands out for delivering critical vitamins and minerals per calorie. When paired with vitamin C–rich vegetables, the iron absorption from beef can be enhanced, demonstrating how meal composition influences nutrient utilization. In summary, beef tenderloin delivers a compelling combination of high‑quality protein, essential micronutrients, and culinary versatility — underpinning both its nutritional and gastronomic appeal.

Beef tenderloin steak can play a role in a balanced diet when consumed in appropriate portions and prepared with health‑conscious methods. Its high protein content (~26.5g per 100g) supports muscle maintenance and repair, particularly valuable for athletes, older adults, and individuals in recovery phases. Protein stimulates muscle protein synthesis via leucine and other essential amino acids, aiding in lean mass preservation and strength gains when combined with resistance training. Iron from beef tenderloin is highly bioavailable heme iron, which enhances oxygen transport by supporting hemoglobin and myoglobin synthesis — crucial for endurance performance and cognitive function. This is especially relevant for individuals with increased iron needs, such as menstruating women or those with mild iron deficiency. Zinc — present at ~4.76mg per 100g — is essential for immune competence and wound healing. Zinc deficiency is linked with increased infection risk and delayed recovery, so including bioavailable sources like beef can optimize immune responses. Selenium, another mineral found in beef (~28.6µg/100g), acts as a cofactor in antioxidant enzymes like glutathione peroxidase, which helps reduce oxidative stress and supports thyroid function. Vitamin B12 found in tenderloin plays a role in neurological health and red blood cell formation. Inadequate B12 intake can contribute to megaloblastic anemia and neurological changes, particularly among older adults with reduced intrinsic factor production. Including B12‑rich foods like beef tenderloin can help maintain adequate levels. A 2024 systematic review of randomized controlled trials focusing on unprocessed beef intake found no significant effects on most cardiometabolic risk factors, including total cholesterol, HDL‑cholesterol, triglycerides, and blood pressure, although a small increase in LDL‑cholesterol (~2.7 mg/dL) was noted with higher beef intake compared with lower beef diets; this effect diminished when one influential study was excluded from sensitivity analysis. This suggests that, within moderate consumption levels, beef may not adversely influence traditional cardiometabolic markers in adults without preexisting conditions. On the broader epidemiological scale, long‑term observational studies link higher red meat consumption with increased risks of type 2 diabetes and cognitive decline, although these associations are influenced by total intake, lifestyle factors, and whether meat is processed. Harvard researchers reported that frequent consumption of unprocessed red meat was associated with subjective reports of cognitive decline; replacing processed meat servings with nuts or legumes reduced dementia risk. (Harvard Health) Another large prospective study linked higher overall red meat intake with increased risk of type 2 diabetes, suggesting a dose‑response relationship. Harvard researchers found that consuming two servings of red meat weekly was associated with a higher diabetes risk compared to lower intake, and each additional serving further increased risk. (哈佛公共卫生学院) Culinary methods influence health outcomes too. High‑temperature cooking that produces heterocyclic amines (HCAs) has been linked to carcinogenic pathways in animal and human epidemiological studies. HCAs form when meats are cooked to well‑done stages, especially over open flames, and have been associated with increased risks of colorectal and other cancers. Adjusting cooking methods to avoid charring and combining with antioxidant‑rich marinades can reduce HCA formation. (维基百科) In summary, beef tenderloin offers protein and micronutrients supporting muscle, immune, and hematologic health. However, moderation, preparation methods, and overall dietary patterns influence the net health impact. Lean steak can be part of a healthful eating pattern when balanced with plant‑based foods and limited processed meats.

While beef tenderloin provides nutrient benefits, certain risks should be considered, particularly in the context of overall diet patterns and individual health status. Red meat is classified by major health organizations as a source of saturated fat and heme iron — components that, in excess, may contribute to adverse health outcomes in susceptible populations. The International Agency for Research on Cancer (IARC) categorizes unprocessed red meat as probably carcinogenic, particularly in relation to colorectal cancer, based on observational data that show higher cancer risk with greater intake. Processed red meat is classified as carcinogenic, especially for colorectal cancer. High intake of red meat — including lean cuts like tenderloin when consumed frequently — has been linked in epidemiological studies to increased risks of type 2 diabetes, cardiovascular disease, and cognitive decline. Harvard T.H. Chan School research suggests that diets with higher red meat intake are associated with increased type 2 diabetes risk and, observationally, greater subjective cognitive decline compared with lower intake. These associations are more pronounced with processed red meat but do appear with unprocessed red meat at higher consumption levels. (维基百科) For individuals with certain health conditions, the saturated fat content (≈ 6.7g per 100g) can influence LDL cholesterol levels. Individuals with existing hyperlipidemia or atherosclerotic cardiovascular disease should monitor saturated fat intake in consultation with clinicians. Additionally, those with hereditary hemochromatosis — a disorder of iron overload — should limit high‑heme iron foods like red meat to prevent excessive iron accumulation. People with chronic kidney disease may also need to moderate red meat intake due to its protein load and phosphorus content, which can be challenging to manage when kidney function is reduced. Clinicians often tailor protein prescriptions to balance muscle maintenance while preventing accumulation of nitrogenous waste. Pregnant women should avoid undercooked or rare beef tenderloin due to infection risk from pathogens like E. coli and Listeria; meat should be cooked to safe internal temperatures for food safety. Those with compromised immune systems, including older adults and individuals undergoing chemotherapy, should also ensure thorough cooking and safe handling to prevent foodborne illness. In summary, while lean beef tenderloin can contribute important nutrients, moderation and awareness of individual health context — particularly for cancer risk, cardiovascular disease risk, and chronic conditions — are critical. Balancing beef intake with plant‑based foods, fiber‑rich vegetables, and whole grains supports a dietary pattern aligned with many health recommendations.

Selecting high‑quality beef tenderloin begins with appearance and smell. Look for beef with a bright red color; avoid meat that is brownish or has a sour odor. Tenderloin should have minimal connective tissue and be firm to the touch. USDA grading (Prime, Choice, Select) reflects the level of marbling — Prime offers more intramuscular fat and succulence, while Choice and Select are leaner and may be preferred for health‑minded diets. At the butcher or grocery store, choose steaks with even thickness for uniform cooking. Once purchased, safe storage is essential. Raw steaks should be kept at or below 40°F (4°C) in the refrigerator and used within 3–5 days; after cooking, leftovers should be consumed within 3–4 days. Freezing raw tenderloin at 0°F (-18°C) keeps it safe indefinitely for food safety, but for best quality, use within 6–12 months. When freezing, wrap tightly in heavy‑duty foil or freezer bags to prevent freezer burn and maintain texture. Thaw frozen steak in the refrigerator rather than at room temperature to avoid bacterial growth. Preparation methods influence both flavor and nutrient retention. Dry‑heat methods like broiling, grilling, and pan‑searing preserve the steak’s natural tenderness and minimize nutrient loss. Use a meat thermometer to reach safe internal temperatures (e.g., 130–135°F for medium‑rare) without overcooking. Avoid charring, which can produce heterocyclic amines (HCAs) — compounds linked to cancer risk. Marinating the steak in antioxidant‑rich mixtures (olive oil, vinegar, herbs) for 30 minutes before cooking reduces HCA formation. (维基百科) For nutrient retention, avoid excessively high heat that can degrade heat‑sensitive vitamins like B vitamins. Rest cooked meat for 5–10 minutes before slicing to retain juices and minimize nutrient loss. Pairing tenderloin with vitamin C–rich vegetables like bell peppers or broccoli enhances non‑heme iron absorption, although beef’s heme iron is already highly bioavailable. In summary, choosing bright red, firm tenderloin with even thickness, storing it within safe time frames, and using moderate heat cooking methods with protective marinades maximizes both safety and nutrition.

Beef tenderloin steak shines with simple seasoning — coarse salt, cracked black pepper, and fresh herbs like rosemary or thyme allow its natural flavors to stand out. Dry‑heat cooking methods preserve both texture and nutrient content. Pan‑searing tenderloin in a hot skillet with a small amount of oil or clarified butter develops a rich crust while maintaining tender interiors. For a low‑fat twist, broiling on a rack allows excess fat to drip away while preserving juiciness. Pair tenderloin with nutrient‑dense sides such as garlic‑roasted Brussels sprouts, sautéed spinach, or quinoa pilaf to balance the meal with fiber and phytonutrients. Acidic elements like a squeeze of lemon or a balsamic reduction can brighten flavors and support iron absorption. Tenderloin also works well sliced atop salads with mixed greens, roasted beets, and citrus segments — a combination that boosts vitamin C and complements the steak’s richness. For special occasions, beef tenderloin becomes the centerpiece of classic dishes like beef Wellington — the steak encased in pastry with duxelles and pâté — or served with wine‑reduced pan sauces. However, heavy sauces can add saturated fat and calories; lighter herb‑infused broths or chimichurri provide robust flavor with health‑minded profiles. Resting cuts after cooking helps redistribute juices, preserving tenderness and preventing nutrient leaching. Avoid overcooking to well done, which increases heterocyclic amine formation and can toughen protein. Instead, aim for rare to medium‑rare (130–145°F) for optimal texture and lower HCA production. Whether grilled, broiled, pan‑seared, or roasted, beef tenderloin’s subtle flavor and fine texture make it compatible with diverse cuisines — from Mediterranean herb blends to Asian‑inspired ginger‑soy marinades. By focusing on balanced meal planning and nutrient‑rich accompaniments, tenderloin becomes both a culinary delight and a nourishing choice.

Understanding nutrient interactions enhances the value of beef tenderloin in meals. Heme iron from beef is highly bioavailable and less affected by dietary inhibitors like phytates found in whole grains. Pairing tenderloin with vitamin C‑rich foods (e.g., bell peppers, citrus fruits) can further enhance iron absorption, which is particularly beneficial for individuals with marginal iron status. However, calcium‑rich dairy consumed simultaneously may compete with iron for absorption, especially in those with low iron stores. On the other hand, polyphenols in tea and coffee contain compounds that bind iron and can reduce absorption when consumed with red meat. To optimize iron uptake, consume beverages like tea or coffee between meals rather than with steak. Similarly, high‑fiber meals may slow gastric emptying, which can modestly reduce the rate of nutrient absorption, although this effect is less pronounced for heme iron than non‑heme iron. Protein digestion relies on optimal gastric acidity; consuming acidic components like lemon juice or vinegar in dressings can enhance stomach acid activity and peptide breakdown. In contrast, very high‑fat accompaniments may slow digestion and delay amino acid release, but they do not reduce overall protein availability. Phosphorus and zinc from beef are well absorbed in balanced meals, supporting bone health and immune function. However, excessive intake of supplemental zinc can interfere with copper absorption, so balance with varied foods rather than high‑dose supplements. In summary, pairing beef tenderloin with vitamin C‑rich foods enhances iron absorption, while timing of phytate‑ and polyphenol‑rich items can mitigate inhibitory effects. Balanced meal composition optimizes nutrient uptake and supports overall dietary quality.

Beef tenderloin steak aligns with several diet patterns when consumed mindfully. In a keto diet, its high protein and fat profile — with ~26.5g protein and 17.12g fat per 100g — supports ketosis by providing low carbohydrate content. For those on paleo diets, tenderloin fits well as an unprocessed animal‑protein source, particularly when cooked with whole‑food accompaniments like roasted vegetables and roots. In diabetic meal plans, lean tenderloin can be included in moderation due to its negligible carbohydrates and minimal impact on blood glucose; pairing it with high fiber vegetables further stabilizes post‑meal glycemic responses. However, total saturated fat should be considered within cardiometabolic risk contexts. While not compatible with vegan or vegetarian diets due to its animal origin, tenderloin can be part of a Mediterranean diet pattern when combined with plant‑based sides, legumes, and healthy fats like olive oil. Balancing red meat with frequent servings of fish, legumes, and whole grains aligns with evidence suggesting moderation of red meat supports better long‑term health outcomes. Specific diet contexts like Whole30 permit unprocessed tenderloin, provided no added sugars or non‑compliant ingredients are used in preparation. For low‑FODMAP diets, tenderloin itself is compliant, as it contains no fermentable carbohydrates; attention should be placed on low‑FODMAP sides and seasonings. Overall, incorporating tenderloin within dietary patterns requires attention to portion sizes, frequency of consumption, and complementary foods to meet broader nutritional goals.

Source: USDA FoodData Central (FDC ID: 169543)