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Cornmeal-coated fried beef tenderloin Calories
High in protein and iron
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Cornmeal-coated fried beef tenderloin (150 g) has 414 calories. That works out to 276 calories per 100 g. It contains 15.6 g of carbs, 40.7 g of protein, 20.1 g of fat and 1.2 g of fiber. Its 3.1 µg of B12 covers 128% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Cornmeal-coated fried beef tenderloin Nutrition Facts
Selected: 1 piece (medium) · 150 g
414
KCAL / 150G
Carbs
15.6g
· 6% DV
Protein
40.7g
· 81% DV
Fat
20.1g
· 26% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 40% · Fat 45%
Cornmeal-coated fried beef tenderloin nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 414 kcal | |
| Total fat | 20.1 g | 26% |
| Saturated fat | 6.23 g | 31% |
| Trans fat | 0.52 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 1.2 g | 4% |
| Protein | 40.7 g | 81% |
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 Cornmeal-coated fried beef tenderloin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 414 kcal |
| 1 piece (small) | 75 g | 207 kcal |
| 100 g | 100 g | 276 kcal |
| 1 piece (thin) | 120 g | 331 kcal |
| 1 serving (medium) | 180 g | 497 kcal |
| 1 piece (large) | 200 g | 552 kcal |
| 1 piece (extra large) | 250 g | 690 kcal |
| 1 serving (double) | 300 g | 828 kcal |
Calculated from 276 calories per 100 g.
Frequently Asked Questions About Cornmeal-coated fried beef tenderloin
What is cornmeal-coated fried beef tenderloin?
Cornmeal-coated fried beef tenderloin is tenderloin pieces covered in a seasoned cornmeal coating and fried until crisp outside. The mild beef and slightly coarse crust make it different from a flour-breaded cutlet; it is usually served hot as a main dish.
How do you make cornmeal-coated fried beef tenderloin?
To make cornmeal-coated fried beef tenderloin, pat evenly sliced beef dry, season it, dip it in beaten egg, then coat it in cornmeal. Fry the pieces in hot oil without crowding the pan, turning once the crust has set and browned.
Why does the cornmeal coating fall off fried beef tenderloin?
The cornmeal coating usually falls off fried beef tenderloin when the meat is damp, the egg layer is too thin, or the pieces are moved too soon. Pat the beef dry, press the coating on firmly, and let the crust set before turning.
Can you make cornmeal-coated fried beef tenderloin in an air fryer?
Yes, you can make cornmeal-coated fried beef tenderloin in an air fryer. Arrange the coated pieces in a single layer, lightly oil the coating, and cook until browned and the beef is done; the crust may be less even than deep-fried.
Should you marinate beef tenderloin before making cornmeal-coated fried beef tenderloin?
No, a long marinade is not necessary for cornmeal-coated fried beef tenderloin because tenderloin is already a tender cut. Season it shortly before coating, and remove excess liquid so the cornmeal sticks instead of turning pasty.
Can you use corn flour instead of cornmeal for fried beef tenderloin?
Yes, but the coating on fried beef tenderloin will change. Coarse cornmeal gives a more textured, crisp crust, while finely ground corn flour makes a smoother, denser coating; neither should be confused with cornstarch.
How do you keep cornmeal-coated fried beef tenderloin tender?
Keep cornmeal-coated fried beef tenderloin tender by slicing it evenly and frying it briefly over high heat. Avoid overcrowding the pan, which lowers the oil temperature, and take the pieces off the heat as soon as they are cooked through.
What should you serve with cornmeal-coated fried beef tenderloin?
Serve cornmeal-coated fried beef tenderloin with a crisp salad, roasted vegetables, or potatoes. A tangy dipping sauce or a squeeze of lemon cuts through the fried crust, while a simple green vegetable keeps the plate from feeling too heavy.
Can cornmeal-coated fried beef tenderloin be prepared ahead of time?
You can slice and season the beef ahead, but fry cornmeal-coated fried beef tenderloin close to serving time. If the coated pieces sit for too long, moisture from the meat softens the cornmeal and the finished crust will be less crisp.
How do you store and reheat leftover cornmeal-coated fried beef tenderloin?
Refrigerate leftover cornmeal-coated fried beef tenderloin in a covered container once it has cooled, and eat it within a few days. Reheat it in an oven or air fryer to revive the crust; a microwave warms it but leaves the coating soft.
Cornmeal-coated fried beef tenderloin Vitamins & Minerals
Vitamins
B12
3.08µg · 128% DV
B3
11.4mg · 71% DV
B6
0.74mg · 44% DV
B2
0.33mg · 25% DV
Minerals
Selenium
46µg · 84% DV
Zinc
6.75mg · 61% DV
Phosphorus
353mg · 50% DV
Iron
4.57mg · 25% DV
Sodium
420mg · 18% DV
Potassium ⭐
533mg · 16% DV
Cornmeal-coated fried beef tenderloin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cornmeal-coated fried beef tenderloin
To burn the 414 calories in 1 piece (medium) (150 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 Cornmeal-coated fried beef tenderloin?
Cornmeal-coated fried beef tenderloin is made by coating tender pieces of beef with cornmeal and frying them. It is best understood as a simple preparation rather than a dish tied to one specific regional tradition; the coating gives the outside a light crust while the tenderloin stays relatively soft inside.
Serve it hot with a crisp salad, cooked vegetables or a dipping sauce. It is a protein- and iron-rich choice, while the cornmeal coating contributes carbohydrates and frying adds richness. For a lighter plate, use less oil or bake the coated beef, and balance it with plenty of vegetables.
How Nutritious Is Cornmeal-coated fried 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 Cornmeal-coated fried beef tenderloin Processed?
NOVA 3
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 Cornmeal-coated fried beef tenderloin Contain Allergens?
No known major allergens
Which Diets Is Cornmeal-coated fried 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
Cornmeal-coated fried beef tenderloin Fat Profile
SATURATED
6.23g
MONOUNSATURATED
8.63g
POLYUNSATURATED
2.33g
Omega 6:3 ratio 16.9:1
Above the ideal 4:1 (16.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.