Know what’s on your plate
Beef tenderloin steak
Calories & nutrition facts
separable lean and fat, trimmed to 1/8" fat, select, raw
Nutrition facts
Per 100 g% DV- Calories 249 kcal —
- Protein 19 g 39%
- Carbohydrate 0 g 0%
- Fat 18 g 24%
- Saturated fat 7.5 g 37%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 50 mg 2%
- Cholesterol 86 mg 29%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin E 0.41 mg 3%
- Vitamin K 1.6 µg 1%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 5.2 mg 32%
- Pantothenic acid (B5) 0.55 mg 11%
- Vitamin B6 0.54 mg 31%
- Folate (B9) 10 µg 3%
- Vitamin B12 0.92 µg 38%
- Choline 80.9 mg 15%
Minerals
- Calcium 22 mg 2%
- Iron 1.4 mg 8%
- Magnesium 20 mg 5%
- Phosphorus 182 mg 15%
- Potassium 300 mg 6%
- Zinc 3.3 mg 30%
- Copper 0.07 mg 8%
- Manganese 0.01 mg 0%
- Selenium 22.6 µg 41%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 249 | 19 g | 0 g | 19 g |
| 1 × oz | 113 g | 281 | 22 g | 0 g | 21 g |
| 1 × steak (yield from 1 raw steak weighing149g) | 149 g | 371 | 29 g | 0 g | 28 g |
| 1 × lb | 453.6 g | 1129 | 88 g | 0 g | 84 g |
| 2 × oz | 226 g | 563 | 44 g | 0 g | 42 g |
| ½ × oz | 56.5 g | 141 | 11 g | 0 g | 10 g |
| 3 × oz | 339 g | 844 | 66 g | 0 g | 63 g |
| 4 × oz | 452 g | 1125 | 88 g | 0 g | 83 g |
Similar foods
- Tenderloin steakloin, boneless, separable lean and fat, trimmed to 0" fat, select, raw142 kcal / 100 g
- Tenderloin roastloin, boneless, separable lean and fat, trimmed to 0" fat, select, raw144 kcal / 100 g
- Beef tenderloinnew zealand, imported, separable lean only, raw140 kcal / 100 g
- Beef tenderloin filletlean only127 kcal / 100 g
- Top loin steakseparable lean only, trimmed to 1/8" fat, select, raw133 kcal / 100 g
- Petite top loin roast or filetboneless, separable lean only, trimmed to 1/8" fat, select, raw135 kcal / 100 g
- Top loinseparable lean and fat, trimmed to 1/8" fat, select, raw224 kcal / 100 g
- Chuck mock tender steakchuck, boneless, separable lean only, trimmed to 0" fat, select, raw117 kcal / 100 g
- Eye of round steakboneless, separable lean only, trimmed to 0" fat, all grades, raw121 kcal / 100 g
- Mock tender steakbeef, chuck, separable lean only, trimmed to 0" fat, select, cooked, broiled157 kcal / 100 g
Questions about Beef tenderloin steak
How do you cook beef tenderloin steak so it stays tender?
Pat it dry, season it, then sear in a very hot pan with a little oil for 2–3 minutes per side, depending on thickness. For a thicker steak, finish in a 200 °C oven; rest it for 5–10 minutes before cutting across the grain.
What temperature should beef tenderloin steak reach?
For a pink centre, take it off the heat at about 55–57 °C; for medium, aim for 60–63 °C. Insert the thermometer into the thickest part and let the steak rest, as its temperature will rise slightly.
How much beef tenderloin steak is a serving?
A typical portion is about 113 g cooked, roughly a palm-sized steak. That portion provides 22 g of protein.
What should you serve with beef tenderloin steak?
It pairs well with peppercorn or red-wine sauce, roast potatoes, and green vegetables such as asparagus or green beans. Sliced thinly, it also works in a steak sandwich with mustard and rocket.
How should you store raw beef tenderloin steak?
Keep it covered on the lowest shelf of the fridge and cook it within 3–5 days of purchase. Freeze it tightly wrapped for up to 6–12 months for best quality, then thaw it in the fridge rather than on the worktop.
How is beef tenderloin steak different from a tenderloin roast?
They come from the same particularly tender muscle, but steak is cut into individual portions while a roast is left as a larger piece. A roast takes longer to cook and is usually sliced after resting; a steak is seared quickly.
Can you cook beef tenderloin steak from frozen?
Yes: sear the frozen steak in a hot pan for about 90 seconds per side, then transfer it to a 180 °C oven until the centre reaches your preferred temperature. It will take longer than a thawed steak, so use a thermometer rather than relying on timing.
Why is beef tenderloin steak so tender?
The tenderloin is a muscle along the spine that does relatively little work, so it develops little connective tissue. Its tenderness is why it is often cut into fillet steaks.
Source: USDA FoodData Central 168724 · per 100 g · carbohydrate per EU label, fibre excluded
