A filet mignon is a cut of beef taken from the tenderloin, which runs along the spine of the cow. It is known for being very tender and juicy. A 10 ounce filet mignon is a sizable cut of meat that provides a good amount of protein.
Protein is an important macronutrient that helps build muscle, repair tissue, and perform many other functions in the body. Knowing how much protein is in a 10 ounce filet mignon can help you determine if it fits your dietary needs.
Quick Answer
A 10 ounce filet mignon contains approximately 60-70 grams of protein. This is based on a protein content of 22-24 grams per 3 ounce serving of lean beef tenderloin.
So for a 10 ounce filet mignon:
– There are about 3.3 servings in 10 ounces
– Each 3 ounce serving provides 22-24 grams of protein
– Therefore, a 10 ounce filet provides approximately 60-70 grams of protein
This makes the filet mignon an excellent high protein food choice.
Detailed Protein Analysis of Filet Mignon
To provide a more detailed analysis of the protein in a 10 ounce filet mignon, we need to examine the nutrition facts of beef tenderloin and do some calculations.
According to the USDA FoodData Central database, the nutrition facts for 3 ounces of raw beef tenderloin are:[1]
| Calories | 164 |
| Protein | 22.6g |
| Fat | 8.1g |
| Carbs | 0g |
So for a 10 ounce filet mignon, which is approximately 3.3 servings of 3 ounces each, the protein content would be:
– 3.3 servings x 22.6g protein per serving = ~74.6g protein
Therefore, the total protein in a 10 ounce filet mignon is approximately 75 grams.
This confirms our quick estimate of 60-70 grams of protein. A 10 ounce filet provides excellent protein content.
Protein as Percent of Calories
We can also look at the percentage of calories that come from protein in the filet mignon.
– Each 3 oz serving provides 164 calories
– There are 22.6g protein per serving
– Each gram of protein provides 4 calories[2]
– So 22.6g protein x 4 calories/g protein = 90 calories from protein
– The protein calories (90) divided by total calories (164) equals 55%
This means about 55% of the calories in a 3 ounce serving of filet mignon come from protein. This is considered a high protein food.
For the 10 ounce filet mignon containing approximately 75 grams protein:
– 75g protein x 4 calories/g protein = 300 calories from protein
– Total calories = 164 calories per 3 ounces x 3.3 servings = ~540 calories
– 300 protein calories / 540 total calories = 56% calories from protein
So the 10 ounce filet mignon gets about 56% of its calories from protein.
Protein Quality of Filet Mignon
In addition to providing a high quantity of protein, beef tenderloin offers high quality protein with all the essential amino acids.
According to the Protein Digestibility Corrected Amino Acid Score (PDCAAS), which measures protein quality based on amino acid content and digestibility, beef scores a 0.92.[3]
This is near the highest PDCAAS score of 1.0. For comparison, other high quality protein foods include:
– Eggs: 1.0
– Milk: 1.0
– Chicken: 1.0
– Beef: 0.92
So along with being high in protein quantity, filet mignon provides complete, high quality protein to support muscle growth and health.
Benefits of Protein from Filet Mignon
Eating a 10 ounce filet mignon provides around 75 grams of high quality protein, which offers many health and fitness benefits including:
– Muscle growth: Protein provides amino acids that are used to build new muscle tissue, especially when combined with strength training. The abundant protein in filet mignon helps maximize muscle growth.
– Muscle maintenance: Getting sufficient protein helps maintain existing muscle, even during weight loss on a calorie deficit. The protein in filet keeps your muscles feeling full.
– Strength: Protein supports muscle growth and maintenance of lean muscle mass, which translates to increased strength for athletic performance.
– Satiety: The high protein content promotes satiety (feeling full), which can help manage hunger and prevent overeating. The satisfying protein in filet mignon promotes satiety.
– Weight management: Protein increases satiety, helps sustain lean muscle, and has a higher thermic effect than carbs and fat. This can promote weight maintenance or loss.
– Heart health: Some research links higher protein diets, like those containing lean beef, with improved cholesterol levels and lower heart disease risk.
So eating protein-rich foods like a 10 ounce filet mignon provides many potential health and fitness benefits.
Recommended Protein Intake
Now that we know the protein content of a 10 ounce filet mignon, how does this fit into your daily protein needs?
The Recommended Dietary Allowance (RDA) for protein is:[4]
– 0.8 grams per kilogram of bodyweight per day for general health
– 0.7g/kg for adult women
– 0.9g/kg for adult men
However, many experts recommend higher intakes for optimal health and performance:
– 1.2 – 2.0g/kg if you’re physically active or an athlete
– Up to 25-35% of total daily calories from protein
– 10-35% protein for weight loss diets
For a 180 pound (82 kg) male who strength trains, the protein recommendation would be:
– 82 kg x 1.6 g/kg = 131 grams protein per day
A 10 ounce filet mignon provides about 75 grams protein, which covers over half his daily protein needs.
For a 150 pound female aiming for 25% calories from protein on a weight loss diet:
– Protein should provide about 100 grams daily (25% of 1,600 calories)
The 75 grams protein from a 10 ounce filet would make an excellent contribution toward her daily protein goal.
The high protein content of a 10 ounce filet mignon can fit well into a healthy high protein diet. Moderate portions of filet mignon a few times per week can help you meet your protein needs.
Comparing Filet Mignon Protein to Other Foods
Now that we know a 10 ounce filet mignon supplies about 75 grams protein, how does this compare to other high protein foods?
Here is the protein content of 10 ounce filet mignon versus protein-rich foods:[5]
| 10 oz filet mignon | 75g protein |
| 10 oz chicken breast | 93g protein |
| 10 oz salmon | 62g protein |
| 10 eggs | 60g protein |
| 2 cups Greek yogurt | 56g protein |
| 2 cups black beans | 60g protein |
| 2 cups cooked quinoa | 24g protein |
| 2 cups edamame | 56g protein |
| 2 cups lentils | 52g protein |
The filet mignon stacks up well against these other high protein options, providing more protein than salmon, eggs, beans or quinoa in a 10 ounce portion.
Of course protein needs vary by individual. But in general, a 10 ounce filet mignon provides an excellent source of high quality protein as part of a balanced diet.
Cooking Methods
When cooking filet mignon, dry heat cooking methods like grilling, broiling, pan frying or roasting are best to avoid losing moisture and protein.
Some tips for cooking filet mignon to retain protein content:
– Bring the steak to room temperature before cooking
– Use a digital meat thermometer to monitor temperature
– Cook over high heat to quickly sear the outside
– Flip only once during cooking
– Avoid overcooking by removing it from heat at 135°F for medium-rare
– Let rest for 5-10 minutes before cutting to allow juices to redistribute
Cooking methods that use moist heat, like braising, pressure cooking or slow cooking can also be used but may result in some protein loss.
For maximum protein retention, quick dry heat cooking methods are ideal for filet mignon.
Nutrition Tips
Here are some tips for getting the most nutrition and protein from your filet mignon:
– Choose filets with good marbling for added flavor – but trim off any excess exterior fat before cooking
– Season simply with herbs, spices, garlic and onions to boost flavor without extra calories
– Pair with a tossed green salad, roasted veggies or a baked potato for a nutritious, high protein meal
– Avoid heavy sauces or toppings that can add excess calories, fat and sodium
– Use lean cooking methods like grilling or broiling to allow fat to drip away
– Enjoy a filet mignon 1-2 times per week as part of a healthy high protein diet
Applying these nutrition tips will help you get the full protein and nutrition benefits of filet mignon.
Cost Effectiveness of Filet Mignon
Filet mignon has a reputation as a luxury cut of steak. But is it really that much more expensive than other types of beef per serving?
The average cost of filet mignon is $14.99 per pound according to the USDA.[6]
For a 10 ounce filet mignon:
– 10 ounces = 0.625 pounds
– 0.625 lbs x $14.99 per pound = $9.37
Compare this to 80% lean ground beef, which costs $4.72 per pound.[7]
For 10 ounces (0.625 lbs) of ground beef the cost is:
– 0.625 lbs x $4.72 per pound = $2.95
So the filet mignon costs about $6.42 more per 10 ounce serving compared to regular ground beef.
While not cheap, filet mignon provides more protein per ounce than ground beef:
– 10 oz filet has 75g protein
– 10 oz ground beef has about 48g protein[8]
Factoring in the extra 27 grams of protein, the filet mignon is reasonably cost effective and provides excellent nutrition per dollar.
As an occasional splurge, filet mignon can be a cost-effective way to enjoy a high protein and highly nutritious cut of meat.
Environmental Impact
Meat production has a significant environmental impact in terms of land use, water consumption and carbon emissions.
However, beef cattle exist in a symbiotic relationship with the land. Grazing cattle on open grasslands that are unsuitable for crops can improve the soil and enhance ecosystem biodiversity.
Here are some of the environmental considerations around filet mignon:
– Choose grass-fed, organically raised beef to support regenerative agriculture. The improved land management offsets some environmental impacts.
– Moderate red meat intake. Enjoying filet mignon occasionally has less impact than eating it daily.
– Purchase locally produced beef to reduce transport carbon emissions. Support farmers markets and local butchers.
– Consider portion size. A smaller 6-8 ounce filet has less impact than a 12 ounce serving. Adequate protein can come from smaller portions when paired with plant proteins.
– Don’t waste any meat. Use leftovers in stir fries, stews, tacos, etc. Make soup stock from bones.
Making thoughtful food choices can help reduce the ecological footprint of your diet. An occasional filet mignon from sustainably raised cows can be part of an environmentally mindful lifestyle.
Conclusion
A 10 ounce fillet mignon is an excellent high protein food, providing around 75 grams of complete, high quality protein. This makes up a substantial portion of the daily protein requirements for most people.
In addition to its protein content, filet mignon offers a delicious flavor and tender texture when cooked properly using dry heat methods. It can provide health benefits like increased satiety, muscle maintenance, strength and heart health.
Enjoying filet mignon in moderate portions as part of a varied diet can be a cost-effective way to meet your protein needs and promote good health, while minimizing any environmental impacts.
