Meat
raw lamb tenderloin.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
136
PROTEIN
23.4g
CARBS
0g
FAT
4.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories136kcal—
Protein23.4g47%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat4.7g6%
Saturated fat1.9g9%
Trans fat0.22g—
Cholesterol76mg25%
Water72.5g—
MINERALS
Sodium73mg3%
Potassium311mg7%
Calcium2.0mg0%
Iron2.3mg13%
Magnesium26mg6%
Phosphorus210mg17%
Zinc2.3mg21%
Copper0.13mg14%
Manganese0.01mg0%
Selenium8.1µg15%
VITAMINS
Vitamin A2.0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.51mg3%
Thiamin (B1)0.15mg13%
Riboflavin (B2)0.38mg29%
Niacin (B3)8.5mg53%
Pantothenic acid (B5)0.88mg18%
Vitamin B60.56mg33%
Vitamin B122.1µg89%
%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 piece160g
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 energy levels.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function, DNA synthesis, and red blood cell formation.
- ✓Good source of zinc, which is vital for a healthy immune system, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Pat the tenderloin dry with paper towels before cooking to achieve a better sear. Season generously with salt, pepper, and herbs like rosemary, thyme, or mint.
- 2Cook quickly using high-heat methods like grilling, pan-searing, or broiling. Aim for a medium-rare doneness (130-135°F / 54-57°C) to ensure it remains tender and juicy.
- 3Avoid overcooking, as the lean nature of tenderloin can cause it to become dry and tough.
- 4Always let the cooked tenderloin rest for 5-10 minutes before slicing against the grain. This allows the juices to redistribute, resulting in a more flavorful and moist meat.
STORAGE
Keep it fresh.
- Refrigerate raw lamb tenderloin immediately at 40°F (4°C) or below in its original packaging or a sealed container. Use within 3 to 5 days.
- For long-term storage, wrap tightly in plastic wrap and heavy-duty foil or place in a freezer bag. Freeze at 0°F (-18°C) for up to 9 months for best quality.
FAQ
Frequently asked questions.
Is lamb tenderloin a healthy meat choice?
Yes, lamb tenderloin is a very lean and nutrient-dense cut of meat. It is an excellent source of high-quality protein, Vitamin B12, and bioavailable heme iron, which supports energy levels and immune health.
How much protein is in 100g of lamb tenderloin?
A 100g serving of raw lamb tenderloin contains approximately 23.42 grams of protein. This makes it a highly efficient source of complete protein for muscle repair and growth.
Is lamb tenderloin good for weight loss?
Yes, it is an excellent choice for weight loss because it is relatively low in calories (136 per 100g) and high in protein. The high protein content helps increase satiety, keeping you full for longer periods while maintaining muscle mass.
Is lamb tenderloin keto-friendly?
Absolutely. With 0g of carbohydrates and a high protein-to-fat ratio, lamb tenderloin fits perfectly into a ketogenic or low-carb diet. It provides essential nutrients like zinc and B12 without any added sugars or starches.
Is raw lamb tenderloin gluten-free?
Yes, raw lamb tenderloin is naturally gluten-free. However, if you are purchasing pre-marinated or seasoned tenderloin, always check the label as some spice blends or marinades may contain gluten-based thickeners or soy sauce.
What is the best way to cook lamb tenderloin?
Because it is a very lean and tender cut, it is best cooked quickly using high-heat methods like pan-searing, grilling, or roasting. To maintain its tenderness, it is recommended to cook it to medium-rare, reaching an internal temperature of 145°F (63°C).
What does lamb tenderloin taste like?
Lamb tenderloin has a mild, delicate flavor compared to other cuts of lamb. It is significantly less 'gamey' than the shoulder or leg and has a buttery, fine-grained texture that is very tender when prepared correctly.
How should I store raw lamb tenderloin?
Store raw lamb tenderloin in the coldest part of your refrigerator at or below 40°F (4°C). It should be used within 3 to 5 days of purchase, or kept in its original vacuum-sealed packaging until the indicated use-by date.
Can I freeze lamb tenderloin?
Yes, you can freeze lamb tenderloin for 6 to 9 months for optimal quality. Wrap it tightly in plastic wrap or vacuum-seal it, then place it in a heavy-duty freezer bag to prevent freezer burn and preserve the texture.
Why is the iron in lamb tenderloin beneficial?
Lamb tenderloin is rich in heme iron, which is the form of iron most easily absorbed by the human body. This helps prevent iron-deficiency anemia, supports healthy red blood cell formation, and maintains consistent energy levels.
