A 3 oz serving of beef tenderloin, trimmed to 1/8" fat, cooked and roasted contains 275 calories. Beef is a great source of protein and vital nutrients. In this article, we will explore the nutritional value of beef tenderloin and some tips on how to cook and serve it.

Beef is a good source of protein, iron, zinc, and vitamins B12 and B6. A serving of 3 oz beef tenderloin provides about 22 grams of protein, which is about 44% of the recommended daily intake. It also contains 1 gram of carbohydrates and 18 grams of fat. Beef tenderloin is a lean cut of meat, and trimming the fat helps reduce calorie intake.

To enjoy beef tenderloin in a healthy and delicious way, it's best to cook it in a flavorful marinade or rub, which not only imparts flavor but also keeps the meat tender and moist.

Calorie Count per Serving

A 3 oz serving of beef tenderloin, trimmed to 1/8" fat, cooked and roasted contains 275 calories. This makes it a great option for those who are looking for a protein-rich meal that is also low in calories. However, it's important to note that the calorie count may vary depending on how the beef is cooked and seasoned. For example, adding butter or oil to the cooking process will increase calorie intake. Therefore, it's best to choose lean cuts of beef, trim the visible fat, and prepare it in healthy ways to minimize calorie intake while maximizing nutrient intake.

Protein Content

Beef tenderloin is a great source of protein. A 3 oz serving provides about 22 grams of protein, which is about 44% of the recommended daily intake. Protein is important for building and repairing tissues, making enzymes and hormones, and supporting immune function. It's also a key nutrient for maintaining muscle mass and preventing muscle loss as we age. To get the most out of the protein in beef tenderloin, it's best to pair it with other protein-rich foods like beans, lentils, and nuts, as well as plenty of veggies to get all the nutrients your body needs.

Fat Content

Beef tenderloin is a relatively lean cut of meat, but it still contains some fat. A 3 oz serving of trimmed beef tenderloin contains about 18 grams of fat, with 6.5 grams of saturated fat. While it's important to limit saturated and trans fats in the diet to reduce the risk of heart disease, some fats are essential for good health. Beef is also a source of monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease when consumed in moderation. Therefore, it's important to choose lean cuts of beef, trim the visible fat, and avoid cooking methods like frying or roasting in oil to reduce calorie and fat intake.

Carbohydrate Content

Beef tenderloin is a low-carbohydrate food, containing only about 1 gram of carbs per 3 oz serving. This makes it a great option for people following a low-carb or keto diet. However, it's important to note that some marinades or sauces used to flavor the beef may contain added sugars or carbs, so it's best to read labels carefully and choose options that are low in carbs. Overall, beef tenderloin is a nutrient-dense food that can be incorporated into a healthy, balanced diet for optimal health and wellness.

Cholesterol Content

Like all animal products, beef contains cholesterol. A 3 oz serving of beef tenderloin contains about 74 milligrams of cholesterol. While dietary cholesterol was once thought to be a major contributor to high blood cholesterol levels, recent research suggests that saturated and trans fats have a bigger impact on blood cholesterol levels than cholesterol itself. If you have high blood cholesterol levels or other risk factors for heart disease, it's best to limit your intake of high-cholesterol foods like beef and opt for plant-based protein sources instead.

Sodium Content

A 3 oz serving of beef tenderloin contains about 55 milligrams of sodium, which is relatively low compared to other meats and processed foods. However, sodium can add up quickly if you use a lot of salt in your cooking or eat a lot of processed foods. To keep sodium intake in check, it's best to use herbs, spices, and other seasonings to flavor your food instead of salt, and to choose fresh, whole foods over highly processed options. Overall, beef tenderloin is a nutritious and tasty food that can be enjoyed in moderation as part of a healthy, balanced diet.

Vitamin and Mineral Content

Beef tenderloin is a good source of several key vitamins and minerals, including iron, zinc, vitamin B12, and vitamin B6. Iron is essential for making hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Zinc is important for immune function, wound healing, and DNA synthesis. Vitamin B12 is crucial for nerve function and the production of red blood cells, while vitamin B6 is involved in protein metabolism and the production of neurotransmitters. To maximize the nutrient content of beef tenderloin, it's best to pair it with a variety of other nutrient-rich foods like fruits, vegetables, whole grains, and dairy products.

Health Benefits

Beef tenderloin provides a number of health benefits when consumed as part of a healthy, balanced diet. Firstly, it's a great source of high-quality protein, which is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. Secondly, it's a good source of iron and other key vitamins and minerals that promote optimal health and wellness. And thirdly, it can be part of a balanced, low-carb or keto diet that can promote weight loss and improved blood sugar control. However, it's important to choose lean cuts of beef, trim the visible fat, and prepare it in healthy ways to maximize the nutrient content while minimizing calorie and fat intake.

Cooking Tips

Beef tenderloin can be cooked in a variety of ways, including roasting, grilling, and pan-searing. To keep it moist and tender, it's best to marinate the beef for several hours or overnight before cooking. This not only adds flavor but also helps break down the tough fibers in the meat. You can also use a rub or seasoning blend to add flavor and texture to the meat. When cooking beef tenderloin, it's important to use a meat thermometer to ensure that it reaches a safe internal temperature of at least 145°F (63°C) for medium-rare. Let the meat rest for a few minutes before slicing to allow the juices to redistribute and prevent them from spilling out.

Serving Suggestions

Beef tenderloin can be served in a variety of ways, depending on your taste preferences and dietary restrictions. For a low-carb meal, you can pair it with a side of roasted or grilled veggies like asparagus, broccoli, or Brussels sprouts. You can also slice it thinly and use it as a topping for salads, sandwiches, or tacos. For a more indulgent meal, you can pair it with creamy mashed potatoes, roasted root veggies, or a rich red wine sauce.