Filet mignon is a tender cut of beef that comes from the tenderloin, which is located along the spine of the cow. It is known for its buttery texture and rich flavor. A 4 oz (113 gram) serving of filet mignon is a popular restaurant portion size. Many people wonder how many calories are in this cut of steak. Knowing the calorie count can help with meal planning and meeting daily calorie goals.
Calories in 4 Ounces of Filet Mignon
A 4 oz (113 gram) serving of filet mignon contains approximately:
- Calories: 242
- Total fat: 12 g
- Saturated fat: 4 g
- Protein: 26 g
The exact calorie count can vary slightly depending on factors like the fat marbling of the particular cut of meat. However, most 4 oz servings of filet mignon contain around 240-250 calories.
Filet Mignon Nutrition Facts
Here is the full nutrition breakdown for a 4 oz serving of broiled filet mignon according to the USDA:
| Nutrient | Amount |
|---|---|
| Calories | 242 |
| Fat | 12 g |
| Saturated fat | 4 g |
| Protein | 26 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Iron | 2 mg |
| Sodium | 65 mg |
| Potassium | 350 mg |
| Cholesterol | 89 mg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 2.1 mcg |
As you can see, a 4 oz filet mignon provides over 25 grams of protein with minimal carbohydrates and zero sugar. The fat content is moderate at 12 grams, which is considered the healthy range for meats.
Comparing Filet Mignon to Other Cuts of Beef
How does filet mignon compare calorie-wise to other popular cuts of beef? Here is a calorie comparison of 4 oz servings of different types of steak (broiled):
| Cut of Steak | Calories |
|---|---|
| Filet mignon | 242 |
| Ribeye | 283 |
| New York strip | 271 |
| Sirloin | 262 |
| Flank steak | 231 |
Filet mignon is on the lower end of the calorie range compared to fattier cuts like ribeye. Still, the calorie difference between most steak cuts is not huge in a standard 4 oz portion. Filet mignon just edges out as the winner for the leanest cut.
Marbling and Cooking Method Impact Calories
With all cuts of steak, the precise calorie count comes down to marbling and cooking method.
Marbling
Marbling refers to the white specks of fat interspersed between the meat fibers. The more marbled a steak is, the higher the fat content and calories will be. A heavily marbled piece of filet mignon may contain a bit more fat and calories than a very lean piece.
Cooking Method
How you cook your steak also changes the calorie content:
- Broiling: Broiling steak without any added oils or butter results in the lowest calorie count. Broiled filet mignon has around 242 calories in 4 oz.
- Pan frying: Cooking steak in oil adds about 50 extra calories. Pan-fried filet mignon has approximately 290 calories.
- Grilling: Goes somewhere in the middle with around 270 calories since some fat can drip down into the grill.
Choosing leaner cuts of steak and using healthier cooking methods like broiling or grilling helps keep the calories down.
Comparing to Other High Protein Foods
At around 240 calories and over 25 grams of protein in 4 oz, filet mignon stacks up well against other high protein foods:
| Food | Calories | Protein (grams) |
|---|---|---|
| 4 oz filet mignon | 242 | 26 |
| 4 oz chicken breast | 120 | 24 |
| 4 oz salmon | 180 | 22 |
| 1 cup Greek yogurt | 135 | 18 |
| 1 cup black beans | 227 | 15 |
| 3 eggs | 234 | 18 |
| 1 cup edamame | 188 | 17 |
Filet mignon provides a hefty serving of protein for the calorie count. It has about the same amount of protein as chicken breast in a 4 oz portion.
The advantage of filet mignon is you get more protein density per bite compared to foods like beans or yogurt that have more volume. This makes it a smart choice for low carb, high protein diets.
Low Calorie Serving Tips
Here are some tips to keep your filet mignon calories in check:
- Stick to 4-6 oz portions. Larger 8-12 oz servings pack double the calories.
- Trim off any excess outer fat before cooking. The fat cap can add 50-100 extra calories.
- Broil, grill, or pan fry without oil instead of braising in butter or sauce.
- Avoid pairing with high calorie sides like creamed spinach (400 calories per cup) or mac and cheese (500 calories per cup). Go for roasted vegetables or a green salad instead.
- Use mustard instead of creamy sauces for dipping to save calories.
Health Impact of Filet Mignon
Benefits
Filet mignon provides some excellent nutrition:
- High quality protein: The protein in steak supports muscle growth and maintenance. It contains all essential amino acids.
- Iron: Steak contains heme iron, which is easily absorbed by the body. This is especially important for certain groups like teenage girls and pregnant women.
- Zinc: Supports immune function and wound healing.
- Vitamin B12: Hard to find in plant foods, vitamin B12 is plentiful in steak and supports nerve and blood cell health.
As part of a balanced diet, lean red meat like filet mignon can be very healthy.
Drawbacks
There are a couple potential downsides to keep in mind:
- Saturated Fat: Filet mignon contains saturated fat, which in excess may raise unhealthy LDL cholesterol levels in some people.
- Cancer Risk: Some studies link high red meat consumption to increased colorectal cancer risk. More research is needed on this.
To get the benefits of steak while mitigating risks, enjoy filet mignon and other red meats in moderation as part of an overall healthy eating pattern. Stick to recommended portions of 4-6 oz a few times per week.
Cost of Filet Mignon vs Other Proteins
Filet mignon is one of the most expensive cuts of beef and costs significantly more per pound than other types of steak and protein foods:
| Food | Average Cost |
|---|---|
| Filet mignon | $19.99/lb |
| Ribeye steak | $13.99/lb |
| Ground beef | $4.99/lb |
| Chicken breast | $3.99/lb |
| Pork tenderloin | $5.99/lb |
| Salmon fillet | $12.99/lb |
| Black beans (dry) | $1.99/lb |
Filet mignon costs about 50% more than ribeye per pound, and 4-5 times as much as chicken or beans. While it offers excellent nutrition, the price makes it hard to enjoy filet mignon regularly for most families’ budgets. It is better suited as an occasional splurge meal.
Cooking Your Filet Mignon
Filet mignon is delicious prepared simply by searing in a pan or broiling in the oven. Here is a basic filet mignon recipe:
Ingredients
- 1 filet mignon steak (about 1 lb)
- Salt and pepper
- 1 tsp olive oil
- Fresh herbs like thyme or rosemary (optional)
Instructions
- Take steak out of fridge and let sit at room temperature for 30 minutes before cooking.
- Pat steak dry thoroughly with paper towels. Season generously with salt and pepper on both sides. You can also rub with a little olive oil if desired.
- Preheat oven broiler or grill on high heat. Alternatively, heat a cast iron skillet over high heat.
- Place seasoned steak on a broiler pan or hot grill and broil for 4-5 minutes per side for medium doneness. If pan frying, add 1 tsp olive oil to hot skillet then cook steak for 3-4 minutes per side. Use tongs to flip steak, not a fork.
- Optional: Add fresh thyme, rosemary, or other herbs on top the last 2 minutes of cooking to infuse flavor.
- Remove steak from heat and let rest for 5 minutes before slicing against the grain into strips or medallions.
- Top with extra coarsely ground black pepper and more fresh herbs if desired. Enjoy!
This simple preparation allows the delicious flavor of the filet mignon to shine.
For added flavor, you can make compound butter by mixing softened butter with herbs, garlic, citrus zest, or bleu cheese. Top your grilled or pan fried steak with a dollop of the flavored butter so it melts over the hot meat.
Healthy Filet Mignon Recipes
To keep your filet mignon healthy as well as delicious, avoid rich sauces or fatty sides. Here are some recipe ideas:
Filet Mignon with Roasted Potatoes and Asparagus
Roast fresh asparagus spears and cubed new potatoes tossed in olive oil, garlic, and rosemary in a 425°F oven. Remove and top filet mignon with herb compound butter after cooking.
Filet Mignon Salad
Broil filet mignon and slice over a bed of leafy greens, cherry tomatoes, carrots, cucumbers, and red onion. Drizzle with a tangy balsamic vinaigrette.
Surf and Turf Skewers
Thread cubed filet mignon and shrimp onto skewers. Grill or broil until done, brushing with teriyaki sauce. Serve over brown rice with grilled pineapple salsa on the side.
Filet Mignon Stir Fry
Sear cubed filet mignon in a hot pan with ginger, garlic, and sesame oil. Add sliced peppers, broccoli, carrots, and snap peas then stir fry until crisp-tender. Serve over quinoa or cauliflower rice.
Conclusion
A 4 oz serving of filet mignon provides around 240 calories and over 25 grams of high quality protein for less than many other cuts of steak. Choosing lean well-trimmed cuts of filet mignon and preparing it without additions like oil or butter can keep it as a reasonably healthy choice. Pair your filet mignon with a vegetable medley or salad instead of higher calorie sides. While filet mignon is expensive, it can be enjoyed in moderation a few times a month as part of an overall balanced diet. Tracking calories and controlling portions allows you to indulge in this tender, flavorful cut of steak without overdoing it calorie-wise.
