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

Beef tenderloin steak comes from the psoas major muscle, located along the spine of cattle. Unlike many other muscle groups in the carcass, the psoas major does very little work during the animal’s life, which results in minimal connective tissue and exceptional tenderness. This muscle yields some of the most prized cuts in the culinary world, including filet mignon, Chateaubriand, and tournedos. The term "tenderloin" itself is derived from "tender", reflecting its name sake characteristic. Historically, beef tenderloin has been associated with fine dining and celebratory meals; chefs and butchers have trained for generations to master its preparation. Tenderloin can appear in various trim levels and grades. USDA Prime, the highest quality grade offered in the United States, denotes abundant marbling within the lean muscle, which enhances flavor and juiciness when cooked. This cut can also be sold under the grades USDA Choice and Select, which denote progressively lower marbling and slightly firmer texture but still maintain the inherent tenderness. While Prime beef tenderloin is often featured in restaurants and gourmet butcher shops, Choice and Select are widely available in grocery stores. Regardless of grade, tenderloin’s lack of extensive connective tissue makes it suitable for quick, high‑heat cooking methods such as broiling, grilling, or pan searing. Different cultures have their own traditional preparations. In French haute cuisine, the center cut of a large tenderloin roast is termed "Chateaubriand" after the 19th‑century writer and gastronome François‑René de Chateaubriand. This dish is typically roasted or broiled and served with rich sauces. In modern barbecue traditions, tenderloin steaks are prized for their tenderness and often seasoned simply with salt and pepper to let the natural flavor stand out. In Japan, the tenderloin (or "filet") is used in dishes such as steak dinner sets and shabu‑shabu due to its delicate texture. Internationally, the names filet mignon (French), solomillo (Spanish), and fillet steak (British) all refer to cuts from the tenderloin. Beef tenderloin is distinguished from other steak cuts by its buttery softness, subtle beef flavor, and low connective tissue content. While cuts like ribeye or strip steak may boast more marbling and robust flavor due to higher intramuscular fat, tenderloin’s appeal lies in its refined texture and clean taste. It pairs exceptionally well with both bold and delicate seasonings. Importantly, the way tenderloin is cooked and rested post‑heat influences its final tenderness and juiciness. A brief rest period allows muscle fibers to reabsorb juices, enhancing flavor and mouthfeel. These attributes make beef tenderloin steak a culinary favorite for special occasions and fine home cooking.

The nutrition profile of broiled, cooked beef tenderloin steak illustrates why this cut is valued not just for taste, but for nutrient density. According to USDA FoodData Central data, a 3‑ounce (85g) cooked serving provides approximately 262 calories, with ~21.5g of complete protein and ~18.9g of total fat, yet 0g of carbohydrates, total sugars, or dietary fiber. This macronutrient distribution makes it suitable for low‑carbohydrate and ketogenic diets, while also providing high‑biological‑value protein essential for muscle building and metabolic health. Protein in beef tenderloin contains all nine essential amino acids, making it a "complete protein"—critical for tissue repair, immune support, and enzyme production. Key amino acids in this cut include leucine, isoleucine, lysine, and valine, which contribute to muscle protein synthesis and metabolic regulation. The fat profile includes saturated, monounsaturated, and polyunsaturated fatty acids. While saturated fat (about 7.5g per serving) has historically been viewed cautiously in cardiovascular health recommendations, moderate consumption within a balanced diet is considered acceptable by many nutrition experts, and the majority of fat in tenderloin is monounsaturated. Beef tenderloin is also micronutrient‑dense. It delivers 2.68 mg iron (≈15% DV), most of which is heme iron, a form more readily absorbed than plant‑derived non‑heme iron. Iron supports oxygen transport and energy production. The steak also provides ~4.15 mg zinc as well as selenium and phosphorus—micronutrients vital for immune function, antioxidant defense, and bone health. B vitamins are prominent, notably vitamin B12 (~2.05 mcg), which is essential for nerve health, DNA synthesis, and red blood cell formation; niacin and riboflavin support metabolic pathways and energy extraction from food. When compared with other protein sources, beef tenderloin offers a relatively balanced nutrient package. Compared to lean poultry, beef tenderloin delivers more iron and B12 per serving, which is particularly beneficial for individuals at risk for deficiency, such as women of reproductive age. However, cuts like sirloin or round steak may provide similar protein with slightly lower total fat, making them preferred choices for those strictly limiting dietary fat. From a micronutrient perspective, beef tenderloin’s iron and zinc content makes it advantageous over many white meats and plant proteins. Despite its higher saturated fat content relative to lean poultry or fish, when consumed in moderation and paired with nutrient‑rich vegetables and whole grains, tenderloin can be part of a balanced dietary pattern. Overall, the nutrition profile reinforces how beef tenderloin steak contributes to key dietary goals: meeting protein needs efficiently, supporting micronutrient sufficiency, and providing metabolic substrates that support daily activity, muscle maintenance, and overall health.

Source: USDA FoodData Central (FDC ID: 169548)