Meat
raw choice tenderloin steak.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
150
PROTEIN
21.6g
CARBS
0g
FAT
7.1g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories150kcal—
Protein21.6g43%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat7.1g9%
Saturated fat2.5g13%
Trans fat0.36g—
Cholesterol60mg20%
Water71.3g—
MINERALS
Sodium44mg2%
Potassium280mg6%
Calcium14mg1%
Iron2.5mg14%
Magnesium12mg3%
Phosphorus209mg17%
Zinc3.2mg29%
Copper0.06mg7%
Manganese0.01mg0%
Selenium19.3µg35%
VITAMINS
Vitamin A3.0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.18mg1%
Vitamin K1.5µg1%
Thiamin (B1)0.05mg4%
Riboflavin (B2)0.30mg23%
Niacin (B3)4.5mg28%
Pantothenic acid (B5)0.36mg7%
Vitamin B60.60mg35%
Folate (B9)3.0µg1%
Vitamin B123.4µg140%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece170.1g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building, repair, and overall body function.
- ✓Rich in heme iron, a highly bioavailable form that helps prevent iron-deficiency anemia and supports oxygen transport in the blood.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function, red blood cell formation, and DNA synthesis.
- ✓Good source of zinc, which is vital for immune system function, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1For a perfect sear, pat the steak completely dry with paper towels and season generously with salt and pepper just before cooking.
- 2Cook quickly over high heat (grilling, pan-searing, broiling) to your desired doneness. Use a meat thermometer for accuracy (130-135°F or 54-57°C for medium-rare).
- 3Tenderloin is very lean, so be careful not to overcook it as it can become dry. A quick sear on all sides is often sufficient.
- 4Always let the steak rest for 5-10 minutes after cooking before slicing. This allows the juices to redistribute, ensuring a more tender and flavorful result.
STORAGE
Keep it fresh.
- Refrigerate immediately at 40°F (4°C) or below in its original packaging or a sealed container. Use within 3 to 5 days.
- For longer storage, wrap tightly in plastic wrap and heavy-duty foil or a vacuum-sealed bag and freeze at 0°F (-18°C). It can be stored for 6 to 12 months.
FAQ
Frequently asked questions.
Is tenderloin steak healthy?
Yes, tenderloin steak is a highly nutritious choice. It's an excellent source of high-quality complete protein, essential for muscle health, and rich in vital micronutrients like heme iron, Vitamin B12, and zinc. These nutrients support energy production, immune function, and overall well-being.
How much protein and calories are in tenderloin steak?
A 100g serving of raw choice tenderloin steak contains approximately 150 calories and 21.57g of protein. It also has 7.1g of fat and 0g of carbohydrates, making it a nutrient-dense option.
Is tenderloin steak good for weight loss?
Yes, tenderloin steak can be beneficial for weight loss due to its high protein content and low carbohydrate count. Protein promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Its lean nature also contributes fewer calories from fat compared to fattier cuts.
Is tenderloin steak gluten-free?
Yes, raw tenderloin steak is naturally gluten-free. As an unprocessed cut of meat, it does not contain any gluten-containing grains. However, always check marinades or seasonings if purchasing pre-marinated products.
Is tenderloin steak keto-friendly?
Absolutely, tenderloin steak is an excellent choice for a ketogenic diet. It contains 0g of carbohydrates per 100g, is rich in protein, and provides healthy fats, aligning perfectly with the macronutrient requirements of a keto lifestyle.
What's the best way to cook tenderloin steak?
Tenderloin is best cooked quickly over high heat to a medium-rare or medium doneness to preserve its tenderness. Pan-searing, grilling, or broiling are popular methods. Rest the steak for 5-10 minutes after cooking to allow juices to redistribute, ensuring maximum flavor and tenderness.
What does tenderloin steak taste like and what makes it 'tender'?
Tenderloin steak has a mild, buttery flavor and an exceptionally tender, melt-in-your-mouth texture. Its tenderness comes from being a muscle that does very little work, located along the animal's spine, resulting in fewer connective tissues compared to other cuts.
How do I store raw tenderloin steak and how long does it last?
Store raw tenderloin steak in its original packaging or a sealed container in the coldest part of your refrigerator. It typically lasts 3-5 days when properly refrigerated. For longer storage, it can be frozen.
Is tenderloin steak considered a lean cut of meat?
Yes, tenderloin steak is considered one of the leanest cuts of beef. With only 7.1g of fat per 100g, it's a great option for those looking to limit fat intake while still enjoying red meat.
Can tenderloin steak be frozen?
Yes, tenderloin steak freezes very well. For best quality, wrap it tightly in plastic wrap, then in aluminum foil or place it in a freezer-safe bag, removing as much air as possible. It can be stored in the freezer for 6-12 months.
