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Pan-seared beef tenderloin Calories
High in protein, low in carbs, rich in iron and vitamin B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-seared beef tenderloin (170 g) has 369 calories. That works out to 217 calories per 100 g. It contains 0 g of carbs, 48.6 g of protein, 19 g of fat and 0 g of fiber. Its 4.1 µg of B12 covers 170% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-seared beef tenderloin Nutrition Facts
Selected: 1 piece (medium) · 170 g
369
KCAL / 170G
Carbs
0g
· 0% DV
Protein
48.6g
· 97% DV
Fat
19g
· 24% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 53% · Fat 47%
Pan-seared beef tenderloin nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 369 kcal | |
| Total fat | 19 g | 24% |
| Saturated fat | 7.14 g | 36% |
| Trans fat | 0.48 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 48.6 g | 97% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Pan-seared beef tenderloin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 369 kcal |
| 1 piece (half) | 85 g | 184 kcal |
| 100 g | 100 g | 217 kcal |
| 1 piece (small) | 120 g | 260 kcal |
| 1 serving (medium) | 150 g | 326 kcal |
| 6 ounce (medium) | 170 g | 369 kcal |
| 8 ounce (large) | 227 g | 493 kcal |
| 1 piece (large) | 230 g | 499 kcal |
| 1 serving (large) | 250 g | 543 kcal |
Calculated from 217 calories per 100 g.
Frequently Asked Questions About Pan-seared beef tenderloin
How do you cook pan-seared beef tenderloin?
Pat pan-seared beef tenderloin dry, season it, and place it in a thoroughly heated skillet with a little oil. Sear until browned, turn it, and finish cooking to your preferred doneness. Rest it briefly before slicing so the juices settle.
How long should you cook pan-seared beef tenderloin?
Cooking time for pan-seared beef tenderloin varies with the steak’s thickness, starting temperature, and desired doneness. Use time as a rough guide rather than a guarantee; an instant-read thermometer gives a more reliable check of the center.
What internal temperature should pan-seared beef tenderloin reach?
For a whole cut of pan-seared beef tenderloin, the USDA recommends a minimum internal temperature of 145°F (63°C), followed by a three-minute rest. Insert the thermometer into the thickest part, away from the pan, for a useful reading.
Should you salt pan-seared beef tenderloin before cooking?
Yes, salt pan-seared beef tenderloin before it goes into the skillet so the seasoning reaches the surface. You can salt it shortly before cooking or well in advance; either way, pat the surface dry before searing to help it brown.
Why is my pan-seared beef tenderloin tough?
Pan-seared beef tenderloin is usually tough because it was cooked too long or sliced with the grain. Avoid overcooking, let it rest after cooking, and cut across the visible muscle fibers. Tenderloin is naturally tender, so it needs little or no tenderizing.
Should you use butter when pan-searing beef tenderloin?
Yes, butter can add flavor to pan-seared beef tenderloin, but add it near the end of cooking. It burns more readily than many cooking oils, so sear the meat in oil first, then spoon foaming butter over it briefly if desired.
What is the difference between pan-seared beef tenderloin and filet mignon?
Filet mignon is a steak cut from the smaller end of the beef tenderloin, while pan-seared beef tenderloin describes a cooking method that can be used for tenderloin steaks more broadly. The terms overlap when the pan-seared steak comes from that end.
Why does pan-seared beef tenderloin stick to the skillet?
Pan-seared beef tenderloin can stick if the skillet is not hot enough, the meat is damp, or you try to turn it before a crust forms. Dry the surface, preheat the pan, and give the steak time to release naturally as it browns.
Does searing pan-seared beef tenderloin seal in the juices?
No, searing pan-seared beef tenderloin does not seal its juices inside. Browning develops flavor and a crust, while avoiding overcooking and resting the steak before slicing do more to help it stay juicy.
What should you serve with pan-seared beef tenderloin?
Serve pan-seared beef tenderloin with roasted potatoes, mashed potatoes, or green vegetables for a familiar steak dinner. For a lighter plate, pair it with a crisp salad; a quick pan sauce can make use of the browned bits left in the skillet.
Pan-seared beef tenderloin Vitamins & Minerals
Vitamins
B12
4.08µg · 170% DV
B3
10.88mg · 68% DV
B6
0.94mg · 55% DV
B2
0.34mg · 26% DV
Minerals
Selenium
41µg · 75% DV
Zinc
7.31mg · 66% DV
Phosphorus
391mg · 56% DV
Iron
4.76mg · 26% DV
Potassium ⭐
612mg · 18% DV
Sodium
99mg · 4% DV
Pan-seared beef tenderloin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-seared beef tenderloin
To burn the 369 calories in 1 piece (medium) (170 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pan-seared beef tenderloin?
Pan-seared beef tenderloin is made from the tender, lean tenderloin cut, cooked in a hot skillet—often cast iron—to brown the outside while keeping the centre tender. It is usually seasoned simply, so the flavour of the beef remains prominent; the cooking time determines how pink or well done it is.
It is served hot as a main course in many places, often with vegetables, potatoes, or a salad. With 28.6 g of protein and no carbohydrates per 100 g, it is a protein-rich choice. Pair it with vegetables and use only a little cooking fat for a lighter plate.
How Nutritious Is Pan-seared beef tenderloin?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pan-seared beef tenderloin Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pan-seared beef tenderloin Contain Allergens?
No known major allergens
Which Diets Is Pan-seared beef tenderloin Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pan-seared beef tenderloin Fat Profile
SATURATED
7.14g
MONOUNSATURATED
8.16g
POLYUNSATURATED
0.68g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.