If you're looking for a delicious and nutritious source of protein, beef tenderloin is one excellent option to consider. 100 grams of lean beef tenderloin trimmed to 1/8" fat and of select grade provides about 148 calories. In this article, we'll explore the many nutritional benefits beef tenderloin has to offer and some tips for preparing and serving it in your meals.
Beef tenderloin is a highly-valued cut of meat due to its juicy, tender texture and flavorful taste. Not only is it protein-dense, but it also contains key minerals and vitamins that are important for optimal health. Specifically, beef tenderloin is an excellent source of iron, zinc, and vitamin B12. Iron is essential for the production of red blood cells and helps to transport oxygen throughout your body, while zinc plays a critical role in immune function and wound healing. Vitamin B12 is important for brain function, red blood cell production, and DNA synthesis.
There are many different cooking methods and recipes that can be used to prepare beef tenderloin, making it a versatile ingredient that can be used in a variety of dishes. Whether you like it grilled, roasted, or pan-seared, there's no shortage of ways to enjoy this tasty cut of meat.
What is Beef Tenderloin?
Beef tenderloin is a lean, boneless cut of meat that comes from the area directly behind the cow's ribcage, also known as the sirloin. This part of the animal doesn't get much exercise, which is what makes it so tender and juicy. Because it's a lean cut of meat, tenderloin is also relatively low in fat compared to other cuts of beef. The tenderloin is cylindrical in shape and tapers slightly towards one end, which is known as the "tail." The thick end of the tenderloin is known as the "chateaubriand," while the thinner end is called the "filet mignon." Both cuts are highly prized for their tenderness and rich flavor.
Calories in Beef Tenderloin
As mentioned earlier, a 100-gram serving of beef tenderloin trimmed to 1/8" fat provides approximately 148 calories. This makes it a relatively low-calorie source of protein that can help to support your weight management goals. Of course, the calorie count will vary depending on the specific cut of beef tenderloin you choose and how it's prepared.
Protein in Beef Tenderloin
One of the primary benefits of beef tenderloin is its high protein content. A 100-gram serving of lean beef tenderloin provides approximately 20 grams of protein, which can help to support muscle growth and repair, as well as satiety and blood sugar regulation.
Fat in Beef Tenderloin
While beef tenderloin is a relatively lean cut of meat, it still contains some fat. A 100-gram serving of lean beef tenderloin trimmed to 1/8" fat provides approximately 6 grams of fat, with about 2.5 grams coming from saturated fat. While it's important to practice moderation when consuming saturated fat, some sources suggest that the fat in beef tenderloin can help to improve flavor and texture.
Carbs in Beef Tenderloin
Beef tenderloin is a carb-free food, which can make it a good option for those following low-carb or ketogenic diets. However, keep in mind that many recipes for beef tenderloin may include carb-containing ingredients like sauces or rubs, so be sure to consider those as well when calculating your total carb intake.
Minerals and Vitamins in Beef Tenderloin
In addition to its protein and fat content, beef tenderloin also contains a variety of key vitamins and minerals that are important for overall health. For example, as mentioned earlier, beef tenderloin is a good source of iron, zinc, and vitamin B12. It also contains other important nutrients like phosphorus, selenium, and niacin.
Health Benefits of Beef Tenderloin
There are many potential health benefits associated with consuming beef tenderloin, particularly when eaten as part of a balanced and varied diet. For example, the protein found in beef tenderloin can help to support muscle growth and repair, while the iron it contains is essential for red blood cell production and oxygen transport. Zinc is important for immune function and wound healing, while vitamin B12 is critical for brain function and DNA synthesis.
Best Ways to Cook Beef Tenderloin
There are many different ways to cook beef tenderloin, depending on your personal preferences and the specific recipe you're using. Some popular cooking methods include grilling, roasting, and pan-searing. Grilling: To grill beef tenderloin, preheat your grill to high heat and brush the meat with a little bit of oil. Season the meat with herbs, spices, or a rub, if desired. Grill the tenderloin for about 5 minutes on each side, or until it reaches your desired level of doneness. Roasting: To roast beef tenderloin, preheat your oven to 425F. Rub the meat with oil and seasonings, then place it on a roasting rack in a roasting pan. Roast for approximately 20 minutes per pound, or until the internal temperature of the meat reaches 135-140F for medium-rare doneness.
Serving Suggestions for Beef Tenderloin
Beef tenderloin is a versatile ingredient that can be used in a wide variety of dishes. Here are some ideas for how to serve and enjoy beef tenderloin: - Serve sliced beef tenderloin with roasted or sauteed vegetables for a healthy and balanced meal.
- Pair beef tenderloin with a flavorful chimichurri or salsa verde sauce for a fresh twist on traditional steak.
- Add sliced beef tenderloin to a stir-fry or noodle bowl for a quick and easy dinner option.
How to Select and Store Beef Tenderloin
When selecting beef tenderloin, look for a cut that is bright red in color and has minimal fat marbling. Choose cuts that are firm to the touch and have a fresh, slightly sweet smell. If possible, buy grass-fed beef tenderloin, which has been shown to have higher levels of heart-healthy omega-3 fatty acids. Store beef tenderloin in the refrigerator. If you won't be using it within a few days, consider freezing it to extend its shelf life. To thaw frozen beef tenderloin, transfer it to the refrigerator and let it thaw slowly for several hours or overnight. Avoid thawing beef tenderloin at room temperature or in the microwave, as this can lead to uneven cooking and potential food safety issues.
Beef tenderloin is a lean, flavorful source of protein that can be easily incorporated into a variety of dishes.
Frequently Asked Questions About 100 G Beef Tenderloin
What is the nutritional value of 100 G beef tenderloin?
100 G beef tenderloin contains approximately 148 calories, making it a great choice for those who are watching their calorie intake. It is also high in protein and low in fat, making it a good option for people who want to build muscle and maintain a healthy lifestyle.
How can I cook 100 G beef tenderloin?
There are many different ways to cook 100 G beef tenderloin, depending on your personal preference. Some popular cooking methods include grilling, broiling, roasting, and pan-searing. It is important to cook the meat to the desired doneness, which can range from rare to well done.
What are the health benefits of eating 100 G beef tenderloin?
100 G beef tenderloin is a great source of protein, which is essential for building and repairing muscle tissue. It is also high in iron, which is important for healthy blood cells, and vitamin B12, which is important for brain and nervous system health. However, it is important to eat beef in moderation as it can be high in saturated fat, which can increase the risk of heart disease.
How should 100 G beef tenderloin be stored?
100 G beef tenderloin should be stored in the refrigerator or freezer in an airtight container or plastic bag. It can be kept in the refrigerator for up to three days, or in the freezer for up to six months. It is important to thaw frozen beef in the refrigerator, not on the counter or in hot water, to prevent the growth of harmful bacteria.
Where can I buy 100 G beef tenderloin?
100 G beef tenderloin can be purchased at most grocery stores, butcher shops, and specialty meat markets. It is important to select a high-quality cut of meat, which will be tender and flavorful. Look for beef that is bright red in color, with minimal marbling and no signs of discoloration or spoilage.