Looking for a high protein, low fat option to add to your meals? Look no further than 1 lb beef tenderloin, which comes lean and trimmed to 1/8" fat, with a choice grade to ensure quality. At 717 calories per serving, it's a great option for those looking to get in their daily dose of protein.
In addition to its protein content, beef tenderloin is also packed with nutrients. It's a great source of iron, zinc, and vitamins B6 and B12. However, as with any food, moderation is key due to its sodium and saturated fat content.
In this article, we'll explore the nutritional benefits of beef tenderloin, how to cook it to perfection, and tips for choosing and storing it safely.
Calories in beef tenderloin
As mentioned earlier, 1 lb of beef tenderloin contains 717 calories. While this may seem high to some, keep in mind that it's a great source of protein and those calories can easily be burned off with exercise. For those looking to lower their calorie intake, consider pairing beef tenderloin with low calorie sides like roasted vegetables or a side salad.
Protein content in beef tenderloin
Beef tenderloin is an excellent source of protein, with a 1 lb serving containing approximately 84 grams of protein. Protein is essential for building and repairing tissues in our body, making it an important part of any diet. For those looking to add even more protein to their meal, consider pairing beef tenderloin with a protein-rich side like quinoa or lentils.
Fat content in beef tenderloin
1 lb of beef tenderloin comes trimmed to 1/8" fat, making it a leaner option compared to other cuts of beef. However, it's still important to keep in mind that it does contain some saturated fat, so it's best to consume in moderation. For those looking to lower their saturated fat intake, consider pairing beef tenderloin with lower fat sides like roasted sweet potatoes or steamed broccoli.
Sodium content in beef tenderloin
1 lb of beef tenderloin contains approximately 200mg of sodium. While this may not seem like a lot, it's important to keep in mind that the recommended daily intake of sodium is 2,300mg. For those looking to lower their sodium intake, consider seasoning your beef tenderloin with herbs and spices instead of salt, and pairing it with low sodium sides like roasted asparagus or a cucumber salad.
Vitamins and minerals in beef tenderloin
Beef tenderloin is packed with essential vitamins and minerals, including iron, zinc, and vitamins B6 and B12. These nutrients are important for maintaining healthy blood, building strong bones and muscles, and keeping our immune systems functioning properly. For those looking to add even more nutrients to their meal, consider pairing beef tenderloin with a side of leafy greens like spinach or kale.
Health benefits of beef tenderloin
In addition to its high protein and nutrient content, beef tenderloin has been linked to several health benefits. Studies have shown that consuming lean beef can help lower cholesterol levels, reduce inflammation, and improve muscle mass and strength. As with any food, moderation is still key in reaping these benefits.
Best ways to cook beef tenderloin
Beef tenderloin can be cooked a variety of ways, including grilling, roasting, and pan searing. To ensure a perfectly cooked tenderloin, it's important to let it come to room temperature before cooking, and use a meat thermometer to ensure it's cooked to your desired level of doneness. Consider seasoning your beef tenderloin with herbs and spices, or marinading it in your favorite sauce for added flavor.
Serving suggestions for beef tenderloin
Beef tenderloin pairs well with a variety of sides, from classic mashed potatoes to more adventurous options like grilled asparagus or roasted root vegetables. Consider serving it alongside a fresh salad or vegetable medley for a well-rounded and balanced meal. And of course, don't forget the wine! A bold red like Cabernet Sauvignon or Malbec pairs perfectly with beef tenderloin.
How to choose the right beef tenderloin
When choosing a beef tenderloin, look for a choice or prime grade, which indicates higher quality with more marbling. You'll also want to ensure that it's been trimmed to 1/8" fat, or ask your butcher to do so for you. If possible, try to purchase grass-fed beef tenderloin, which contains higher levels of beneficial nutrients like omega-3 fatty acids.
Storage and safety of beef tenderloin
To ensure the safety and freshness of your beef tenderloin, store it in the refrigerator at 40°F or below. If you won't be cooking it within a few days of purchase, consider freezing it for longer storage. When cooking, be sure to follow safe handling practices to avoid any risk of foodborne illness.
Frequently Asked Questions About Beef Tenderloin
1. How many servings is 1 lb of beef tenderloin?
One pound of beef tenderloin typically serves 2-3 people, depending on how it is prepared and the desired portion size.
2. How should I cook beef tenderloin?
Beef tenderloin can be cooked in many ways, but popular methods include grilling, roasting, or pan-searing. It is important to cook it to the desired temperature for best results.
3. What temperature should beef tenderloin be cooked to?
The USDA recommends cooking beef tenderloin to an internal temperature of 145°F (63°C) for medium-rare doneness. However, some people may prefer it cooked to a higher or lower temperature based on their personal preference.
4. How should I season beef tenderloin?
Beef tenderloin can be seasoned with a variety of herbs and spices, such as rosemary, thyme, garlic, and black pepper. Salt should be added just before cooking to prevent it from drawing out too much moisture.
5. Is beef tenderloin a healthy choice?
Beef tenderloin is a good source of protein and essential nutrients like iron and vitamin B12. However, it is also high in calories and saturated fat, so it should be consumed in moderation as part of a balanced diet.