One ounce of beef tenderloin (lean only, trimmed to 1/8" fat, cooked, broiled) provides approximately 57 calories. Beef tenderloin is a good source of protein and essential vitamins and minerals. In this article, we will explore the nutritional value, health benefits, cooking tips, substitutes, and recipes of beef tenderloin.

Beef tenderloin contains about 8 grams of protein per ounce, making it an ideal choice for a protein-rich diet. Along with protein, beef tenderloin provides essential vitamins and minerals like iron, zinc, vitamin B12, and selenium.

Including beef tenderloin in your meals promotes muscle growth, boosts metabolism, and enhances cognitive function. Let's find out more about the nutrition and health benefits of beef tenderloin.

Calories in Beef Tenderloin

One ounce of beef tenderloin (lean only, trimmed to 1/8" fat, cooked, broiled) contains approximately 57 calories. The calorie value may vary depending on the type of beef tenderloin and the cooking method used. For people who are watching their calorie intake, it is important to consume lean cuts of beef tenderloin and avoid high-fat preparations like frying or marinating in oil.

Protein in Beef Tenderloin

One ounce of beef tenderloin (lean only, trimmed to 1/8" fat, cooked, broiled) contains about 8 grams of protein. Protein is a macronutrient that is essential for muscle growth, repair, and maintenance. Beef tenderloin is a great source of protein, especially for people who follow a low-carb, high-protein diet like the keto diet. Consuming protein-rich foods like beef tenderloin can help increase satiety, reduce appetite, and promote weight loss.

Fat in Beef Tenderloin

One ounce of beef tenderloin (lean only, trimmed to 1/8" fat, cooked, broiled) contains about 2 grams of fat. The fat content may vary depending on the cut of beef tenderloin and the cooking method used. Consuming a moderate amount of healthy fats like those found in beef tenderloin is essential for maintaining overall health and wellbeing. However, it is important to consume lean cuts of beef tenderloin and avoid high-fat preparations like marinating in oil or creamy sauces.

Carbohydrates in Beef Tenderloin

Beef tenderloin is a low-carbohydrate food and contains only negligible amounts of carbs per serving. One ounce of beef tenderloin (lean only, trimmed to 1/8" fat, cooked, broiled) contains less than 1 gram of carbs. This makes beef tenderloin an ideal choice for people who follow a low-carb or ketogenic diet. However, it is important to consume a variety of nutrient-rich foods to meet your daily requirements for essential vitamins and minerals.

Vitamins and Minerals in Beef Tenderloin

Beef tenderloin is a good source of essential vitamins and minerals like iron, zinc, vitamin B12, and selenium. One ounce of beef tenderloin (lean only, trimmed to 1/8" fat, cooked, broiled) provides approximately 1.5 milligrams of iron, 1 milligram of zinc, 0.4 micrograms of vitamin B12, and 5.5 micrograms of selenium. These nutrients are essential for various functions in the body like red blood cell production, immune system function, and DNA synthesis. Consuming beef tenderloin as part of a balanced diet can help meet your daily requirements for these essential nutrients.

Beef Tenderloin Health Benefits

Consuming beef tenderloin provides various health benefits like promoting muscle growth, improving cognitive function, and supporting immune system function. Beef tenderloin is a good source of protein, iron, and zinc which are essential for overall health and wellbeing. Including beef tenderloin in your diet can help meet your daily requirements for essential nutrients and promote optimal health. However, it is important to consume lean cuts of beef tenderloin and avoid high-fat preparations to maximize the health benefits.

Ways to Cook Beef Tenderloin

Beef tenderloin can be prepared in various ways like grilling, roasting, broiling, or pan-searing. The cooking method depends on personal preference and the desired level of doneness. For a leaner option, it is advisable to opt for cooking methods like broiling or grilling which require minimal use of oil. However, if you prefer a juicier and tender texture, you can opt for roasting or pan-searing with the use of butter or oil. Beef tenderloin can be seasoned with a variety of herbs and spices to enhance the flavor and aroma. Some popular seasoning options include garlic, rosemary, thyme, and black pepper.

Substitutes for Beef Tenderloin

Beef tenderloin can be a little pricey and may not be everyone's preferred choice. However, there are some great substitutes that can provide similar flavor and texture like filet mignon, sirloin steak, or strip steak. If you prefer a plant-based option, you can opt for tofu, tempeh, or seitan which are good sources of protein and can be seasoned to mimic the taste and texture of beef. Ultimately, the choice of substitute depends on personal preference, dietary restrictions, and availability.

Buying and Storing Beef Tenderloin

While buying beef tenderloin, it is important to consider factors like the type of cut, the freshness of the meat, and the price. Look for lean cuts of beef tenderloin with minimal visible fat and free of blemishes or discoloration. Store beef tenderloin in the refrigerator at a temperature of 40°F or below to prevent bacterial growth. If you plan to use it within a few days, you can store it in its original packaging. However, for long-term storage, it is advisable to wrap it in plastic wrap or aluminum foil and store it in the freezer. When thawing frozen beef tenderloin, it is advisable to do so in the refrigerator overnight to prevent the growth of harmful bacteria. Avoid thawing beef tenderloin at room temperature or in warm water which can lead to bacterial growth.

Recipes with Beef Tenderloin

Beef tenderloin can be used to prepare a variety of delicious and healthy recipes like grilled beef tenderloin, beef tenderloin stir-fry, beef tenderloin steak salad, and beef tenderloin skewers. Here's a simple and tasty recipe for grilled beef tenderloin: Ingredients: - 4 beef tenderloin steaks, 1-inch thick - 2 tablespoons olive oil - 1 tablespoon minced garlic - 2 teaspoons dried rosemary - 2 teaspoons dried thyme - Salt and black pepper to taste Instructions: 1. Preheat the grill to medium-high heat. 2. In a small bowl, combine the olive oil, minced garlic, dried rosemary, and dried thyme. 3. Brush the beef tenderloin steaks with the olive oil mixture and season with salt and black pepper. 4. Grill the beef tenderloin steaks for 3-4 minutes per side for medium-rare or until desired doneness. 5. Remove from the grill and let rest for 5 minutes before serving.