Meat
raw select beef tenderloin roast.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
beef tenderloin roast
SERVING
CALORIES
144
PROTEIN
21.9g
CARBS
0g
FAT
6.2g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories144kcal—
Protein21.9g44%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat6.2g8%
Saturated fat2.2g11%
Trans fat0.31g—
Cholesterol62mg21%
Water72.2g—
MINERALS
Sodium42mg2%
Potassium294mg6%
Calcium14mg1%
Iron2.5mg14%
Magnesium12mg3%
Phosphorus219mg18%
Zinc3.3mg30%
Copper0.07mg8%
Manganese0.01mg0%
Selenium21.2µg39%
VITAMINS
Vitamin A4.0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.18mg1%
Vitamin K1.5µg1%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.33mg25%
Niacin (B3)5.1mg32%
Pantothenic acid (B5)0.38mg8%
Vitamin B60.61mg36%
Folate (B9)4.0µg1%
Vitamin B123.7µg153%
%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 cup150g
1 tablespoon9g
1 teaspoon3g
1 oz28.4g
1 lb453.6g
1 piece120g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality complete protein, essential for muscle building and repair.
- ✓Rich in heme iron, a highly bioavailable form that helps prevent iron-deficiency anemia.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function and the formation of red blood cells.
- ✓Good source of zinc, which supports a healthy immune system, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Allow the roast to sit at room temperature for 30-60 minutes before cooking for more even results.
- 2Pat the surface dry and season generously with salt and pepper, then sear all sides in a hot, oiled pan to develop a flavorful crust before roasting.
- 3Cook to a desired internal temperature using a meat thermometer (e.g., 125°F/52°C for rare, 135°F/57°C for medium-rare).
- 4Let the roast rest for at least 10-15 minutes after cooking before slicing to allow juices to redistribute, ensuring a tender and moist result.
STORAGE
Keep it fresh.
- Refrigerate immediately in its original packaging at or below 40°F (4°C) and use within 3 to 5 days.
- For long-term storage, wrap tightly in plastic wrap and heavy-duty foil or a freezer bag, and freeze at 0°F (-18°C) for up to 12 months.
FAQ
Frequently asked questions.
Is beef tenderloin roast healthy?
Yes, beef tenderloin is one of the leanest cuts of beef, providing high-quality protein with relatively low fat. It is rich in essential nutrients like Vitamin B12, iron, and zinc, which support nerve function and immune health.
How much protein is in beef tenderloin?
A 100g serving of raw select beef tenderloin contains approximately 21.91g of protein. This makes it an excellent source of complete protein, containing all essential amino acids needed for muscle repair and growth.
Is beef tenderloin good for weight loss?
Yes, it is a great option for weight loss because it is high in protein and relatively low in calories, at about 144 calories per 100g. The high protein content promotes satiety, helping you feel full longer while maintaining muscle mass.
Is beef tenderloin keto-friendly?
Absolutely. With 0g of carbohydrates per serving, beef tenderloin is ideal for ketogenic and low-carb diets. It provides the necessary fats and proteins without impacting blood sugar levels.
Is raw beef tenderloin gluten-free?
Yes, raw beef tenderloin is naturally gluten-free. However, always check the labels of any pre-packaged marinades or seasonings you use, as those may contain gluten-based thickeners or additives.
How should I cook a beef tenderloin roast?
The best method is to sear the outside in a hot pan and then finish roasting it in the oven at 425°F (218°C). Because it is a lean cut, it is best served medium-rare (internal temperature of 135°F/57°C) to prevent it from becoming dry.
What does the 'Select' grade mean for this roast?
'Select' is a USDA grade indicating the meat is leaner and has less marbling (intramuscular fat) than 'Choice' or 'Prime' grades. While it is very healthy and low in fat, it may be slightly less juicy, so careful cooking is required to maintain tenderness.
How long can I store raw beef tenderloin in the refrigerator?
Raw beef tenderloin roast should be stored in the coldest part of your refrigerator and typically stays fresh for 3 to 5 days. For the best quality, keep it in its original vacuum-sealed packaging or wrap it tightly in plastic wrap.
Can I freeze beef tenderloin roast?
Yes, you can freeze it for 6 to 12 months for optimal quality. To prevent freezer burn, wrap the roast tightly in plastic wrap and then place it in a heavy-duty freezer bag or vacuum-seal it before freezing.
Do I need to trim the beef tenderloin before cooking?
You should check for the 'silverskin,' a tough, white connective tissue, and trim it off with a sharp knife as it does not break down during cooking. Since this is a 'Select' cut, there is very little external fat to trim, which helps keep the calorie count low.
