Tenderloin Steak
How Many Calories in Tenderloin Steak? Nutrition Facts and Benefits
Tenderloin steak is one of the most tender cuts of beef, prized for its buttery texture and mild flavor. Taken from the short loin, it’s typically cooked quickly over high heat—grilled, pan-seared, or roasted. Often served in fine dining as filet mignon, it pairs well with simple seasonings and light sauces to let the meat’s natural flavor shine.
Calories and Nutrition Facts (Average)
| # | Serving Size | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 230 kcal | 0 g | 26 g | 14 g | 0 g | 60 mg |
| 2 | 1 serving (200 g, cooked) | 460 kcal | 0 g | 52 g | 28 g | 0 g | 120 mg |
Health Benefits of Tenderloin Steak
- Excellent source of high-quality, complete protein that supports muscle repair and maintenance.
- Rich in iron, zinc, and vitamin B12, which contribute to energy metabolism and red blood cell formation.
- Provides creatine and carnosine, compounds associated with exercise performance and muscle function.
- When trimmed, tenderloin is one of the leaner beef cuts compared to ribeye or T-bone.
- High satiety value, helping you feel full with balanced portions.
Serving and Cooking Tips
- Season simply with salt and pepper; sear in a hot pan with a small amount of oil or grill over high heat.
- Use a thermometer: target 52–57°C (125–135°F) for medium-rare, 57–63°C (135–145°F) for medium; rest 5–10 minutes before slicing.
- Pair with fiber-rich sides (roasted vegetables, salads, whole grains) to balance the meal.
- Limit added butter, heavy sauces, and excess salt to keep saturated fat and sodium in check.
- Portion guide: 120–180 g cooked per person is usually sufficient for a balanced plate.
- Try light sauces like chimichurri, peppercorn sauce with yogurt, or a squeeze of lemon and fresh herbs.