1 Piece (excluding Refuse) (yield From 1 Lb Raw Meat With Refuse) Beef Tenderloin (Trimmed to 1/4" Fat, Choice Grade, Cooked, Roasted) contains 1115 calories, making it a high-calorie food item. However, it is also a good source of numerous nutrients, which we will explore in this article.

In terms of nutritional content, this cooked and roasted beef tenderloin is an excellent source of protein, providing around 77 grams per serving. It also contains significant amounts of vitamins and minerals, including iron and zinc.

In this article, we'll take a closer look at this cut of beef, including its health benefits, storage and shelf life, recipe ideas and more.

Calories and Nutritional Content

As mentioned, a single serving of beef tenderloin contains 1115 calories. While this may seem high, it is important to consider the other nutrients this cut provides. In addition to protein, it is also a good source of vitamin B12, niacin, and selenium. Because it is a lean cut of meat, it is relatively low in fat compared to other beef cuts. A 4 oz serving of beef tenderloin provides around 30 grams of fat, with only 10 grams being saturated fat. Overall, if consumed in moderation and alongside a balanced diet, beef tenderloin can be a nutritionally valuable protein source.

Fat Content

While beef tenderloin is relatively low in fat overall, it is important to note that 10 grams of the 30 grams of fat in a 4 oz serving are saturated. Saturated fat consumption should be limited as it has been linked to an increased risk of heart disease. When consuming beef tenderloin, it's important to keep portion sizes in mind and also consider cooking methods. Grilling or roasting are healthier options as opposed to deep-frying which can add additional calories and unhealthy fats.

Protein Content

Beef tenderloin is an excellent source of protein, providing 77 grams in a single serving. Protein is essential for numerous bodily functions, including building and repairing tissue, producing enzymes, and creating hormones. The high protein content in beef tenderloin makes it an ideal food for athletes and fitness enthusiasts looking to build and maintain muscle mass. However, it is still important to consume it in moderation to avoid consuming too many additional calories.

Vitamin and Mineral Content

Beef tenderloin is a good source of several vitamins and minerals, including vitamin B12, niacin, and zinc. Vitamin B12 is essential for the health of the nervous system and plays a vital role in the production of red blood cells. Niacin, on the other hand, is important for energy production and helps regulate cholesterol levels. Finally, zinc is necessary for immune function and wound healing. Consuming beef tenderloin can be an excellent way to ensure adequate intake of these vital nutrients.

Serving Size

A typical serving size of beef tenderloin is around 4 oz or 113 grams. This provides around 29 grams of protein and 1115 calories.

Preparation and Cooking Methods

Grilling or roasting are healthy cooking methods for beef tenderloin. These methods can enhance their natural flavor while maintaining their nutritional value. It's important to avoid overcooking the meat as this can reduce its nutritional value and texture. Instead, aim for medium-rare or medium cooking temperatures to help retain valuable nutrients in the meat.

Health Benefits

Consuming beef tenderloin can provide numerous health benefits. As a lean source of protein, it can help support muscle growth and maintenance while also promoting healthy bone density. Additionally, the iron and zinc in beef tenderloin can be beneficial for the immune system and wound healing, respectively. Finally, it's high B vitamin content can assist in maintaining nervous system health.

Storage and Shelf Life

Raw beef tenderloin can be stored in the fridge for up to 5 days before cooking. Cooked beef tenderloin can be refrigerated for 2-3 days before consuming. To extend the shelf life of raw beef tenderloin, it can be frozen for up to 6 months. However, it's important to ensure that it's stored in an airtight container to avoid freezer burn and contamination from other foods.

Recipe Ideas

Beef tenderloin can be used in a variety of recipes, from simple grilled steaks to more complex dishes such as beef Wellington. One simple recipe is pan-seared beef tenderloin with a red wine reduction. To make this dish, season the beef with salt and pepper before searing in a hot pan with a little oil. Remove the beef from the pan and let it rest while you make the sauce by deglazing the pan with red wine and adding some beef stock. Cook the sauce down until it thickens before serving with the beef.

Alternative Cuts of Beef

While beef tenderloin is a delicious and nutritious cut of beef, it may not be suitable for everyone's tastes or diets. Other lean cuts of beef include sirloin, flank steak, and eye round. Each of these cuts offers its own unique flavor and nutritional benefits and can be used interchangeably in many recipes.