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Lean beef tenderloin Calories
High-protein, lean red meat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lean beef tenderloin (150 g) has 209 calories. That works out to 139 calories per 100 g. It contains 0 g of carbs, 33.3 g of protein, 7.5 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean beef tenderloin Nutrition Facts
Selected: 1 piece (medium) · 150 g
209
KCAL / 150G
Carbs
0g
· 0% DV
Protein
33.3g
· 67% DV
Fat
7.5g
· 10% 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 66% · Fat 34%
Lean beef tenderloin nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 2.85 g | 14% |
| Trans fat | 0.18 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.3 g | 67% |
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 Lean beef tenderloin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 209 kcal |
| 100 g | 100 g | 139 kcal |
| 1 piece (small) | 100 g | 139 kcal |
| 4 ounce (medium) | 113 g | 157 kcal |
| 1 serving (small) | 120 g | 167 kcal |
| 1 serving (medium) | 180 g | 250 kcal |
| 1 piece (large) | 200 g | 278 kcal |
| 1 piece (extra large) | 250 g | 348 kcal |
| 1 serving (large) | 250 g | 348 kcal |
Calculated from 139 calories per 100 g.
Frequently Asked Questions About Lean beef tenderloin
What part of the cow is lean beef tenderloin?
Lean beef tenderloin comes from the long muscle along the inside of the cow’s backbone. Because this muscle does relatively little work, the cut is naturally tender; trimming removes much of the surface fat, leaving a leaner piece.
How do you cook lean beef tenderloin?
Sear lean beef tenderloin over high heat, then finish cooking it to your preferred doneness. Its low fat content means it can dry out if left on the heat too long. Rest it briefly before slicing so the juices settle.
Is lean beef tenderloin the same as filet mignon?
Not exactly: filet mignon is a steak cut from the smaller end of the tenderloin, while beef tenderloin refers to the whole long muscle or a roast from it. Both are known for tenderness, but the names describe different portions.
How do you grill lean beef tenderloin without drying it out?
Grill lean beef tenderloin over direct heat just long enough to brown the outside, then move it to gentler heat to finish cooking. Turn it occasionally and use a meat thermometer rather than cutting into it repeatedly; rest it before serving.
Should you trim lean beef tenderloin before cooking it?
Usually, only remove any remaining silverskin, the tough, shiny membrane on the surface. It does not soften during cooking and can make the tenderloin curl. Leave a thin layer of meat intact, and avoid trimming away more than necessary.
How do you roast a lean beef tenderloin?
For an even roast, tie the lean beef tenderloin so its thinner end is tucked under, then brown it before roasting. Cook until the center reaches your desired doneness, checking with a thermometer, and let it rest before carving across the grain.
How long does raw lean beef tenderloin keep in the fridge?
Keep raw lean beef tenderloin sealed on the refrigerator’s lowest shelf to prevent juices from reaching other foods, and cook it soon after purchase. Refrigerate cooked leftovers promptly in a covered container and use them within a few days.
Can you freeze lean beef tenderloin?
Yes, lean beef tenderloin freezes well when wrapped tightly to limit air exposure. Freeze it in meal-sized portions, and thaw it in the refrigerator rather than on the counter. Refreezing after a safe refrigerator thaw is possible, though quality may decline.
How do you know when lean beef tenderloin is done?
Use an instant-read thermometer in the thickest part of lean beef tenderloin; color alone is not a reliable safety check. For whole beef cuts, USDA guidance is to reach 145°F (63°C) and rest for at least 3 minutes before cutting.
Does lean beef tenderloin need to be marinated?
No, lean beef tenderloin does not need marinating to become tender; it is already one of the more tender beef cuts. A short marinade can add flavor, but avoid leaving it too long in a strongly acidic mixture, which can make the surface unpleasantly soft.
Lean beef tenderloin Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
B3
8.7mg · 54% DV
B6
0.68mg · 40% DV
B2
0.27mg · 21% DV
Minerals
Zinc
6.3mg · 57% DV
Selenium
27µg · 49% DV
Phosphorus
315mg · 45% DV
Iron
3.6mg · 20% DV
Potassium ⭐
495mg · 15% DV
Sodium
78mg · 3% DV
Lean beef tenderloin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean beef tenderloin
To burn the 209 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 Lean beef tenderloin?
Lean beef tenderloin is cut from the tenderloin muscle along the inside of the animal’s back. With little visible fat and a naturally tender texture, it is often sold whole or cut into steaks and medallions.
Its mild, beefy flavour suits quick pan-searing or grilling, and it can also be roasted as a larger piece. It is commonly served with potatoes and vegetables, or sliced over a salad; a simple seasoning lets the meat’s flavour come through. Lean beef tenderloin is a protein-rich red meat, providing 22.2 g of protein per 100 g. Because it is lean, take care not to overcook it, and let it rest briefly before serving to help keep it tender.
How Nutritious Is Lean 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 Lean 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 Lean beef tenderloin Contain Allergens?
No known major allergens
Which Diets Is Lean 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
Lean beef tenderloin Fat Profile
SATURATED
2.85g
MONOUNSATURATED
3.15g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.