Welcome to our discussion of one of the most popular cuts of beef: tenderloin. A single ounce of premium grade, 1/8-inch trimmed tenderloin contains just 78 calories.

In addition to being relatively low in calories, 1 oz of beef tenderloin provides a good amount of protein, B vitamins, and minerals such as iron, zinc, and phosphorus.

Whether you're a meat lover, nutrition buff, or health-conscious eater, there's something to love about beef tenderloin. Let's dive into the details.

What is Beef Tenderloin?

Beef tenderloin is a long, narrow, and lean cut of beef that comes from the short loin. It's one of the most expensive cuts of beef and is regarded as one of the most tender. Most tenderloins are sold trimmed of fat and connective tissue, which makes them exceptionally lean. As a result, tenderloin is a great choice for those watching their fat intake or following a high-protein, low-carb diet. Beef tenderloin can be cut into steaks and roasted whole, or sliced into medallions for stir-fry dishes or beef stroganoff.

Nutritional Value of Beef Tenderloin

In addition to being a good source of protein, beef tenderloin is a rich source of many essential vitamins and minerals. A 1 oz serving of beef tenderloin provides roughly 6 grams of protein and a good amount of B vitamins. It's also a good source of minerals such as iron, zinc, and phosphorus, all of which play important roles in your body's functioning. Keep in mind that the nutritional content of beef tenderloin may vary depending on the cut, cooking method, and how it's prepared.

Calorie Count of Beef Tenderloin

Beef tenderloin is a relatively low-calorie cut of beef. One ounce of trimmed tenderloin contains just 78 calories, making it a great choice for those watching their calorie intake. When eaten in moderation and in the context of a balanced diet, beef tenderloin can be a healthy addition to your meal plan. Its low-calorie content and rich mineral and vitamin content make it a popular choice among dieters and health-conscious eaters alike. However, it's worth noting that the calorie content of beef tenderloin can vary depending on how it's cooked and prepared. For example, the addition of high-fat sauces, seasonings, or sides can add significant calories to your meal.

Protein Content of Beef Tenderloin

Beef tenderloin is a great source of protein. Consuming protein is essential for building and repairing muscle tissue, maintaining healthy skin and nails, and assisting with proper hormone functioning. One ounce of beef tenderloin contains roughly 6 grams of protein, making it a popular choice among athletes, bodybuilders, and those following low-carb diets. It's also an excellent choice for those who are looking to increase their protein intake without consuming additional calories. When paired with healthy sides, such as roasted vegetables or a side salad, beef tenderloin can make for a nutritious and satisfying meal.

Fat Content of Beef Tenderloin

Beef tenderloin is a relatively lean cut of beef, which makes it a great choice for those following a low-fat diet. One ounce of trimmed tenderloin contains just a little over 2 grams of fat, of which roughly 1 gram is saturated. This is a considerable reduction from some other cuts of beef, which can be much higher in fat content. Always be aware of your portion sizes when eating any food, even those lower in fat. Eating too much can lead to consuming more calories than intended, which could lead to weight gain over time.

Iron Content of Beef Tenderloin

Beef tenderloin is a rich source of iron, which is a vital mineral that plays a key role in blood health. One ounce of beef tenderloin contains roughly 1.5 mg of iron, which is roughly 20% of your daily recommended intake. Iron is essential for the production of hemoglobin, which helps transport oxygen throughout your body. Iron deficiency can lead to anemia, which can cause fatigue, pale skin, and shortness of breath. Consuming iron-rich foods like beef tenderloin can help prevent iron deficiency and promote better blood health.

Ways to Cook Beef Tenderloin

Beef tenderloin can be cooked in a variety of ways, making it a versatile and delicious ingredient for many dishes. Some popular cooking methods for beef tenderloin include grilling, roasting, and pan-searing. When cooking tenderloin, it's best to cook it to an internal temperature of 145°F for safety and tenderness. Whether you're grilling beef tenderloin skewers, slow-roasting a whole tenderloin, or pan-searing medallions for stir-fry, there are many ways to experiment with this delicious and nutritious cut of beef.

Serving Size of Beef Tenderloin

When it comes to beef tenderloin, portion control is key. While it is a nutritious and lean source of protein, it's important to be mindful of your serving size. A 1 oz serving of beef tenderloin is a good starting point, which contains roughly 78 calories and 6 grams of protein. This is roughly the size of a standard matchbox or a bar of soap. If you're cooking beef tenderloin at home, consider using a food scale or portion control containers to help you stay on track with your serving sizes. Pair your beef tenderloin with a variety of vegetables for a well-rounded, nutritious meal.

Health Benefits of Beef Tenderloin

Beef tenderloin is a nutrient-dense food that provides a range of health benefits when consumed as part of a balanced diet. Some of the health benefits of beef tenderloin include its high protein content, which helps build and maintain muscle mass. It's also a great source of B vitamins, which are essential for optimal brain and nervous system function as well as overall energy production. Finally, beef tenderloin is a rich source of iron and zinc, two minerals that play important roles in immune function and overall health. Consuming beef tenderloin alongside other healthy foods such as vegetables and whole grains can help promote better overall health.

Precautions While Consuming Beef Tenderloin

While beef tenderloin is generally considered safe for consumption, there are some precautions to be aware of before consuming it. For those with allergies or sensitivities to beef, it's best to avoid consuming beef tenderloin or any other cuts of beef. Additionally, those following a low-sodium or low-cholesterol diet may want to limit their consumption of beef tenderloin due to its sodium and cholesterol content. Finally, it's important to always properly cook and handle beef tenderloin to ensure that it's safe for consumption. It's best to cook beef tenderloin to an internal temperature of 145°F and to store it in the refrigerator or freezer to prevent foodborne illness.