Meat
raw tenderloin steak.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
218
PROTEIN
21.8g
CARBS
0g
FAT
14.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories218kcal—
Protein21.8g44%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat14.7g19%
Saturated fat5.8g29%
Trans fat0.80g—
Cholesterol73mg24%
Water62.5g—
MINERALS
Sodium54mg2%
Potassium342mg7%
Calcium12mg1%
Iron2.4mg13%
Magnesium21mg5%
Phosphorus201mg16%
Zinc4.5mg41%
Copper0.08mg9%
Manganese0.01mg0%
Selenium22.1µg40%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.20mg1%
Vitamin K1.2µg1%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.18mg14%
Niacin (B3)5.4mg34%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.50mg29%
Folate (B9)7.0µg2%
Vitamin B122.2µg92%
%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 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece170g
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, DNA synthesis, 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.
- 1For an even cook, allow the steak to sit at room temperature for 30-60 minutes before cooking.
- 2Pat the steak completely dry with paper towels and season generously with salt and pepper right before searing to achieve a perfect crust.
- 3Cook quickly over high heat (grilling, pan-searing) as tenderloin is very lean and can dry out if overcooked. Use a meat thermometer for accuracy.
- 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 raw tenderloin at or below 40°F (4°C) in its original packaging for up to 3-5 days.
- For longer storage, wrap tightly in plastic wrap and foil or a vacuum-sealed bag and freeze at 0°F (-18°C) for up to 6-12 months for best quality.
- Thaw frozen steak safely in the refrigerator over 24 hours; avoid thawing at room temperature to prevent bacterial growth.
FAQ
Frequently asked questions.
Is tenderloin steak healthy?
Yes, tenderloin is one of the leanest cuts of beef, providing high-quality protein, Vitamin B12, and zinc. It is rich in heme iron, which is easily absorbed by the body to support energy levels and blood health.
How much protein is in tenderloin steak?
A 100g serving of raw tenderloin steak contains approximately 21.8g of protein. This makes it an excellent source of complete protein, containing all essential amino acids needed for muscle repair and growth.
Is tenderloin steak good for weight loss?
Tenderloin can be a great addition to a weight loss diet because it is high in protein, which promotes satiety and helps maintain muscle mass. Since it is leaner than many other beef cuts, it provides these benefits with fewer calories from fat.
Is tenderloin steak keto-friendly?
Yes, tenderloin steak is highly keto-friendly as it contains 0g of carbohydrates. With 14.7g of fat and 21.8g of protein per 100g, it fits well within low-carb and ketogenic dietary frameworks.
Is raw tenderloin steak gluten-free?
Raw tenderloin steak is naturally gluten-free. However, be cautious with pre-marinated steaks or spice rubs, as these may contain gluten-containing additives or cross-contaminants.
What is the best way to cook tenderloin steak?
Because it is very lean and tender, it is best cooked quickly using high-heat methods like pan-searing, grilling, or broiling. To maintain its texture, it is often served rare to medium-rare; overcooking can make it dry due to the low fat content.
What does tenderloin steak taste like?
Tenderloin is prized for its extremely tender, buttery texture rather than an intense beefy flavor. It has a mild, delicate taste compared to more marbled cuts like ribeye, which is why it is often paired with sauces or seasoned simply with salt and pepper.
How long can I store raw tenderloin steak in the fridge?
Raw tenderloin steak should be stored in the coldest part of your refrigerator and typically lasts 3 to 5 days. Always keep it in its original packaging or a sealed container to prevent cross-contamination.
Can I freeze raw tenderloin steak?
Yes, you can freeze tenderloin steak for 6 to 12 months for the best quality. For optimal results, wrap it tightly in plastic wrap or vacuum-seal it to prevent freezer burn before placing it in a freezer-safe bag.
How do I know if my tenderloin steak has gone bad?
Signs of spoilage include a sour or ammonia-like smell, a slimy or sticky texture on the surface, and a significant color change to grey or green. If the meat feels tacky or smells 'off,' it should be discarded immediately.
