Know what’s on your plate

Beef tenderloin

Calories & nutrition facts

new zealand, imported, separable lean only, raw

140

calorieskcal per 100 g

Protein21 g

Carbs0 g

Fat6.1 g

Percent calories

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Nutrition facts

Per 100 g% DV

Calories 140 kcal —
Protein 21 g 42%
Carbohydrate 0 g 0%
Fat 6.1 g 8%
Saturated fat 2.4 g 12%
Fibre 0 g 0%
Sugars 0 g —
Sodium 39 mg 2%
Cholesterol 58 mg 19%

Vitamins & minerals

Per 100 g% DV

Vitamins

Vitamin A 9 µg 1%
Vitamin C 0 mg 0%
Vitamin D 0.1 µg 1%
Vitamin E 0.6 mg 4%
Thiamin (B1) 0.05 mg 5%
Riboflavin (B2) 0.12 mg 9%
Niacin (B3) 4.1 mg 25%
Pantothenic acid (B5) 0.58 mg 12%
Vitamin B6 0.27 mg 16%
Vitamin B12 1.8 µg 74%

Minerals

Calcium 4 mg 0%
Iron 2.2 mg 12%
Magnesium 24 mg 6%
Phosphorus 204 mg 16%
Potassium 362 mg 8%
Zinc 2.3 mg 21%
Copper 0.1 mg 12%
Manganese 0.01 mg 1%
Selenium 4.3 µg 8%

Calories by portion

Portion	Weight	Calories	Protein	Fat
100 g	100 g	140	21 g	6.1 g
1 × oz	113 g	158	24 g	6.9 g
2 × oz	226 g	316	48 g	14 g
½ × oz	56.5 g	79	12 g	3.4 g
3 × oz	339 g	475	72 g	21 g
4 × oz	452 g	633	96 g	28 g

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Questions about Beef tenderloin

How do you cook beef tenderloin so it stays tender?

Pat it dry, season it and sear in a very hot pan with a little oil, turning to brown all sides. For a whole piece, roast at 220 °C until the centre reaches your preferred doneness, then rest for 10–15 minutes before slicing across the grain.

What temperature should beef tenderloin reach?

Use a meat thermometer in the thickest part: 52–55 °C for rare, 57–60 °C for medium-rare and 63–68 °C for medium to well done. Rest steaks for about 5 minutes and a roast for 10–15 minutes; the temperature will rise a little as it rests.

How do you choose beef tenderloin at the butcher’s?

Look for a firm, fine-grained piece with an even shape, so it cooks at a similar rate from end to end. A whole tenderloin has a narrow tail; ask for it to be trimmed and tied, or have the tail folded under for roasting.

How long does beef tenderloin keep in the fridge?

Keep raw beef tenderloin covered on the bottom shelf and cook it within 3–5 days of purchase, or by its use-by date if sooner. Freeze it tightly wrapped for best quality, then thaw it in the fridge rather than on the worktop.

What goes well with beef tenderloin?

Its mild flavour suits peppercorn sauce, Béarnaise or red-wine sauce, with roast potatoes, green beans or mushrooms. Thin slices are also good in beef Wellington, where the fillet is wrapped in mushroom duxelles and pastry.

Is beef tenderloin the same as fillet steak?

Beef tenderloin is the long, especially tender muscle along the spine; fillet steak is a steak cut from it. The name “fillet” is also used for the trimmed tenderloin sold whole.

How does beef tenderloin compare with striploin?

Striploin has more fat: 7 g per 100 g, compared with 6.1 g in beef tenderloin. Tenderloin is usually more tender, while striploin has a beefier flavour and a firmer bite.

Can you eat beef tenderloin raw?

Raw beef tenderloin is sometimes served as steak tartare or carpaccio, but raw meat can carry harmful bacteria. Use very fresh meat handled hygienically, keep it cold, and avoid serving it raw to anyone at higher risk from foodborne illness.

Source: USDA FoodData Central 174736 · per 100 g · carbohydrate per EU label, fibre excluded