When it comes to counting calories, knowing how many are in the foods you eat is key. For lean protein sources like beef tenderloin, the calorie count may be lower than you’d expect.
Quick Answer
A 6 ounce serving of grilled beef tenderloin contains approximately:
– Calories: 230
– Fat: 8g
– Carbs: 0g
– Protein: 40g
So a 6 ounce serving of grilled tenderloin contains about 230 calories.
Calorie Count Factors
Several factors impact the calorie count of grilled tenderloin, including:
- Cut of meat – Tenderloin is an extra lean cut of beef
- Trim level – Excess fat is trimmed off which removes calories
- Cooking method – Grilling vs. frying impacts fat and calorie content
- Portion size – Total calories increase with larger portion sizes
Let’s take a closer look at how these factors affect the calorie content of grilled tenderloin.
Cut of Meat
Tenderloin, also known as filet mignon, is one of the leanest cuts of beef. It comes from the short loin primal cut and contains very little marbling or fat running through the meat.
Because it is so lean, tenderloin has fewer calories than fattier cuts like ribeye or New York strip. For example, a 6 ounce tenderloin has around 230 calories while a ribeye of the same size would have around 340 calories.
Trim Level
Properly trimming tenderloin to remove external fat also reduces the calorie content. Untrimmed cuts with extra fat around the edges would be slightly higher in calories.
For a precise calorie count, look for tenderloin labeled as “trimmed” or “very lean” when purchasing. This indicates less fat and calories per serving.
Cooking Method
Choosing a healthy cooking method like grilling, broiling, roasting, or pan-searing further minimizes calories in tenderloin versus deep frying.
Frying adds a significant amount of oil and calories. A fried tenderloin would have upwards of 500-600 calories for a 6 ounce serving.
Grilling, broiling, roasting or pan-searing with minimal added fat keeps the tenderloin nice and lean.
Portion Size
As with any food, portion size greatly impacts total calorie content. A 6 ounce tenderloin provides around 230 calories as detailed earlier.
However, having a 12 ounce tenderloin double that portion would double the calories to 460. Always weigh or measure portions to accurately determine calorie counts.
Nutrition Facts
Now that we’ve covered the factors that affect calorie content, let’s examine the nutrition facts for a 6 ounce serving of grilled tenderloin:
Grilled Tenderloin Nutrition Facts (6 oz)
| Calories | 230 |
|---|---|
| Fat | 8g |
| Carbs | 0g |
| Protein | 40g |
As you can see, a 6 ounce serving contains 230 calories, 8g of fat, 0g of carbs, and 40g of protein.
The protein content is quite high coming in at 40g, while the fat content is relatively low at 8g. This macro nutrient profile contributes to tenderloin being a leaner, healthier cut of beef.
Calories in Other Cuts of Beef
To put the 230 calories in 6 ounces of tenderloin into context, here’s how it compares to other popular cuts of beef:
| Cut of Beef | Calories (6 oz) |
|---|---|
| Tenderloin | 230 |
| Sirloin | 260 |
| Ground Beef (90/10) | 290 |
| Ribeye | 340 |
| New York Strip | 350 |
As shown, tenderloin is on the lower end for calorie content compared to other popular cuts of beef. The extra marbling in cuts like ribeye bump up the total calories and fat content per serving compared to the lean tenderloin.
Comparing Lean Protein Calories
In addition to comparing tenderloin calories to other beef cuts, we can also look at how it stacks up against other lean proteins:
| Protein Source | Calories (6 oz) |
|---|---|
| 85/15 Ground Turkey | 210 |
| Chicken Breast | 231 |
| Tenderloin | 230 |
| Tuna Steak | 238 |
| Pork Tenderloin | 240 |
| Halibut Fillet | 258 |
Tenderloin stacks up nicely when compared to other popular lean proteins like poultry, fish, and other lean cuts of meat. Per serving it contains roughly the same or slightly less calories than these healthy protein options.
Benefits of Choosing Tenderloin
Given its lean nutrition stats, including grilled tenderloin as part of a healthy diet has several benefits:
Low in Calories and Fat
With only 230 calories and 8g of fat for 6 ounces, tenderloin fits into a calorie controlled diet for weight management.
High in Protein
The 40g of protein per serving supports building and maintaining muscle mass as part of a strength training program.
Nutrient Dense
In addition to being high in protein, tenderloin provides a highly bioavailable source of zinc, iron, selenium, phosphorus, vitamin B12 and niacin.
Satisfying and Versatile
Tenderloin has a tender texture and mild flavor that satisfies cravings for red meat. It also takes well to a variety of seasonings and cooking methods.
Finding Low-Calorie Recipes
To take advantage of the calories and nutrition stats of tenderloin, focus on low-calorie recipes that highlight its lean qualities. Here are some delicious and nutritious recipe ideas under 500 calories:
Balsamic Glazed Tenderloin
This recipe combines grilled tenderloin steak with a tangy balsamic vinegar glaze. Use mustard, garlic, shallots and thyme to add flavor for only 420 calories per serving.
Tenderloin Stir Fry
Stir-fry sliced tenderloin with broccoli, peppers, onions, garlic and ginger. Serve over cauliflower rice for a low carb meal at 380 calories per serving.
Coffee and Chili Spiced Tenderloin
Dry rub the tenderloin with ancho chili powder, coffee, brown sugar, cumin and cinnamon for a savory crust. Roast and slice over a salad for 430 calories per serving.
Ginger Soy Glazed Tenderloin
Marinate tenderloin slices in reduced sodium soy sauce, rice vinegar, ginger and garlic. Grill or pan sear and serve over zucchini noodles for only 360 calories per serving.
Low-Calorie Sides
Pairing tenderloin with vegetable side dishes instead of starchy carbohydrates is another way to keep the meal light and low in calories:
Non-Starchy Veggies
- Asparagus
- Broccoli
- Brussels sprouts
- Cauliflower
- Green beans
- Kale
- Salad greens
- Snap peas
- Zucchini
Veggie “Rice”
- Cauliflower rice
- Broccoli rice
- Spiralized zucchini or carrots
Roasted Vegetables
- Eggplant
- Carrots
- Brussels sprouts
- Beets
- Butternut squash
Mix and match these low calorie vegetables to create flavorful, nutrient packed meals that keep tenderloin as the lean protein star.
Should You Eat the Fat on Tenderloin?
With tenderloin being so lean, you may wonder if you should eat the small band of fat along the edges. Here are some things to consider:
More Calories and Fat
The fat contains more concentrated calories – about 115 per ounce compared to 45 calories in an ounce of lean beef. So consuming it boosts your totals.
More Saturated Fat
The fat on tenderloin is highly saturated. Each ounce contains about 5g saturated fat. Going easy on saturated fats is part of a healthy diet.
Potential Benefits
The fat provides flavor, juiciness and moisture when cooking. Some recent research shows health benefits of grass-fed beef fat.
The Leanest Choice
For maximum leanness and minimum calories, trim all visible fat before cooking. But a modest amount can be accommodated in your meal plan.
Moderation
If you want a balance, aim for around 1-2 ounces of the fat total along with 4-5 ounces lean meat. This keeps overall calories in check while providing some fat-soluble nutrients.
Cooking Methods to Limit Fat
Use these evidence-based cooking methods to keep tenderloin as lean as possible:
Trim Completely
Use a sharp knife to remove all visible fat from the exterior before cooking. Discard excess fat.
Broil, Grill or Roast
Expose the meat to direct heat on a broiler pan or grill. Place it on a roasting rack to allow fat to drip away.
Avoid Frying
Skip pan frying, deep frying or cooking submerged in oil. This causes fat to absorb into the meat.
Blot Fat
After cooking, blot away any fat on the surface with a paper towel before eating.
Skip Basting
Basting tenderloin with pan juices or oils during roasting adds extra calories and fat.
Healthiest Cooking Oils
To highlight the lean qualities of tenderloin, stick with healthy cooking oils. The best choices are:
Olive Oil
Extra virgin olive oil has anti-inflammatory benefits. Use it for light sautéing or drizzling over cooked tenderloin.
Avocado Oil
With a high smoke point, avocado oil is excellent for searing or grilling lean meats like tenderloin.
Walnut Oil
Adds great flavor when drizzled over grilled or roasted tenderloin. It’s also rich in omega-3s.
Grapeseed Oil
Nearly flavorless, so won’t overwhelm the flavor of tenderloin. Has a high smoke point for pan searing.
Is Tenderloin Healthy?
Overall, tenderloin is one of the healthiest cuts of beef you can choose. Here’s a recap of some key points:
- Extra lean with minimal fat marbling
- Lower in calories and fat than other beef cuts
- High in complete, lean protein
- Nutrient dense, providing iron, zinc and B-vitamins
- Easy to trim further and keep lean when cooking
- Takes well to low-fat cooking methods like grilling
For these reasons, enjoying grilled tenderloin as part of an overall balanced diet can be a nutritious choice.
Conclusion
A 6 ounce serving of grilled beef tenderloin contains approximately 230 calories, 8g fat, 40g protein and 0g carbs. This makes it one of the leanest cuts of beef available.
Choosing a lean protein like tenderloin, trimming well, and using healthy cooking methods allows you to enjoy the great taste, nutrition, and satisfaction of red meat as part of a low-calorie meal.
