When it comes to indulging in a delicious and tender steak, the beef tenderloin is a go-to. But how does it stack up nutritionally? A 100g serving of lean beef tenderloin, trimmed to 1/2" fat and cooked through roasting, contains approximately 255 calories.

In addition to being a good source of protein, this cut of meat is also packed with nutrients such as iron, zinc, selenium, and B vitamins. However, it's important to note that it's also high in saturated fat and cholesterol, so moderation is key.

In this article, we'll explore the nutritional breakdown of beef tenderloin, its health benefits, tips on how to cook it, and more.

Calories in Beef Tenderloin

As previously mentioned, a 100g serving of beef tenderloin contains around 255 calories. Compared to other cuts of steak, such as ribeye or sirloin, beef tenderloin is relatively low in calories. However, the calorie count can vary depending on how the beef tenderloin is prepared. Cooking it with high-fat ingredients, for example, can quickly add on calories. If you're looking to track your calorie intake, it's important to weigh your portion size and consider how you're cooking it.

Protein in Beef Tenderloin

Beef tenderloin is a great source of protein, with a 100g serving containing approximately 26g. This can help keep you feeling full and satisfied, and may be particularly beneficial for those looking to build or maintain muscle mass. Protein is not only essential for building and repairing tissues, it also plays a role in various bodily functions such as hormone and enzyme production. When combined with vegetables and other nutrient-rich sides, beef tenderloin can make for a balanced and satisfying meal.

Fat in Beef Tenderloin

While beef tenderloin is leaner than some other cuts of steak, it's still relatively high in fat. A 100g serving contains approximately 11g of fat, with 4.3g being saturated fat. While saturated fat has been linked to various health concerns, such as heart disease, research also suggests that moderate amounts may not necessarily be harmful. If you're concerned about your overall fat intake, you may want to pair beef tenderloin with lower-fat sides such as roasted vegetables or a salad.

Carbs in Beef Tenderloin

Beef tenderloin is a low-carb food, with virtually no carbohydrates per serving. This can make it a good choice for those following a low-carb or ketogenic diet. However, it's also important to remember that carbs provide our bodies with energy, and many carb-rich foods are also nutrient-dense. Therefore, it's important to make sure you're getting enough carbs from other sources. If you're looking for a low-carb meal option that's still packed with nutrients, you may want to try pairing beef tenderloin with a variety of colorful vegetables.

Vitamins and Minerals in Beef Tenderloin

Beef tenderloin is a nutrient-dense food, containing a variety of vitamins and minerals such as iron, zinc, selenium, and B vitamins. Iron is important for maintaining healthy blood and energy levels, while zinc and selenium play roles in immune function and protecting against oxidative damage. B vitamins are also essential for overall health and wellbeing, and may play a role in cognitive function and mood regulation.

Cooking Tips for Beef Tenderloin

Beef tenderloin is a lean cut of meat that can be prone to drying out if overcooked. To ensure it stays tender and juicy, there are a few key tips to keep in mind. Firstly, when cooking beef tenderloin, it's best to let it come to room temperature before cooking. This will help it cook more evenly. You can also try searing the beef in a pan before transferring it to the oven to roast. This will help form a nice crust on the outside while keeping the inside tender.

Health Benefits of Beef Tenderloin

In addition to being a delicious source of protein, beef tenderloin also offers a range of health benefits. Iron, for example, is an essential mineral that plays a role in transporting oxygen throughout the body. Beef tenderloin is a particularly good source of heme iron, which is more easily absorbed by the body than non-heme iron found in plant-based foods. Zinc and selenium, meanwhile, have been shown to boost immune function and may help protect against certain types of cancer.

Beef Tenderloin vs Other Cuts of Beef

While beef tenderloin is a delicious and nutritious cut of steak, there are some key differences to keep in mind compared to other cuts. For example, ribeye steak is known for its marbling and rich flavor, but is also higher in calories and saturated fat than beef tenderloin. Sirloin steak, on the other hand, tends to be leaner than beef tenderloin but may be tougher and less flavorful. Ultimately, the best cut of steak for you will depend on your personal preferences and nutritional goals. However, beef tenderloin can be a great choice for those looking for a lean but flavorful steak option.

Serving Suggestions for Beef Tenderloin

Beef tenderloin pairs well with a variety of flavor profiles, making it a versatile choice when it comes to serving options. Some classic pairings include garlic mashed potatoes, roasted vegetables, or a simple side salad. You could also try serving it alongside a flavorful sauce, such as a red wine reduction or a creamy horseradish sauce. For a more unique twist, try pairing beef tenderloin with a fruit-based salsa or chutney, or adding it to a hearty salad with ingredients like quinoa, roasted beets, or goat cheese.

How to Choose and Store Beef Tenderloin

When purchasing beef tenderloin, it's important to choose a high-quality cut that's fresh and free of any discoloration, odor, or slime. Look for beef tenderloin that has a relatively uniform thickness throughout, as this will ensure it cooks evenly. You may also want to consider marbling, which refers to the small amounts of fat throughout the meat that can help keep it tender and flavorful. To store beef tenderloin, keep it wrapped tightly in plastic wrap or butcher paper and store in the refrigerator for up to 3 days. You can also freeze it for up to 6 months.