If you're a steak lover, you know that not all cuts of meat are created equal. Beef Tenderloin Steak, raw, weighing 1 serving or 164 grams, contains 405 calories, 21 grams of fat, and 49 grams of protein. Here, we provide detailed nutritional information about Beef Tenderloin Steak to help you make informed choices about what is on your plate.

Beef Tenderloin Steak is a lean cut of meat that is an excellent source of many essential nutrients. In addition to being high in protein, it is also a good source of iron, zinc, and vitamin B12. However, it is important to note that a serving of beef tenderloin also contains a significant amount of cholesterol and sodium.

In this article, we'll explore some practical tips and strategies to help you incorporate Beef Tenderloin Steak into your diet while maintaining a balanced and healthy lifestyle.

Calories in Beef Tenderloin Steak

Beef Tenderloin Steak, raw, weighing 1 serving or 164 grams, contains 405 calories. That means that this cut of steak contains around 25% of your daily calorie intake based on a typical 2,000 calorie diet. If you're counting calories, it's important to factor in the additional calorie content of any sauces or marinades used in the cooking process. While Beef Tenderloin Steak is relatively low in calories compared to other cuts of meat, it is still important to be mindful of portion sizes when incorporating it into your diet. Pairing it with a healthy side dish, such as roasted vegetables or a green salad, can help you create a balanced meal while also keeping your calorie intake in check.

Protein in Beef Tenderloin Steak

Beef Tenderloin Steak is an excellent source of protein, containing 49 grams per serving. Protein is important for maintaining and repairing muscle tissue, regulating hormones, and supporting a healthy immune system. For individuals who are physically active or looking to build muscle mass, incorporating Beef Tenderloin Steak into their diet can be a great way to increase their protein intake. It is important to note that the protein content of Beef Tenderloin Steak can vary depending on how it is prepared. Overcooking can cause the protein to denature, making it more difficult for your body to absorb. To preserve the protein content of your steak, it is important to cook it properly and avoid overcooking.

Fat in Beef Tenderloin Steak

While Beef Tenderloin Steak is a lean cut of meat, it still contains some fat. One serving of Beef Tenderloin Steak contains 21 grams of fat, which is approximately 32% of your daily fat intake based on a typical 2,000 calorie diet. However, Beef Tenderloin Steak is a good source of monounsaturated and polyunsaturated fats, which have been linked to lower cholesterol levels and improved heart health. If you are looking to limit your fat intake, it is important to be mindful of portion sizes and the type of fat you consume. Choosing lean cuts of meat, such as Beef Tenderloin Steak, and incorporating healthy fats, such as avocado or nuts, into your diet can help you maintain a healthy balance of fats in your diet.

Carbohydrates in Beef Tenderloin Steak

Beef Tenderloin Steak is a low-carbohydrate food, containing only trace amounts of carbs. This makes it a great choice for individuals following a low-carbohydrate or ketogenic diet. However, it is important to note that pairing your steak with starchy sides, such as potatoes or bread, can significantly increase your carbohydrate intake. If you are looking to limit your carbohydrate intake, it is important to pair your Beef Tenderloin Steak with non-starchy side dishes, such as leafy greens or roasted vegetables. This can help you create a balanced meal while also keeping your carbohydrate intake in check.

Iron in Beef Tenderloin Steak

Beef Tenderloin Steak is an excellent source of iron, containing approximately 3.5 milligrams per serving. Iron is important for the formation of red blood cells, which transport oxygen throughout the body. A deficiency in iron can lead to symptoms such as fatigue, weakness, and decreased immune function. To ensure that you are getting enough iron in your diet, it is important to incorporate iron-rich foods such as Beef Tenderloin Steak into your meals. Pairing your steak with vitamin C-rich side dishes, such as citrus fruits or bell peppers, can also increase your body's absorption of iron.

Zinc in Beef Tenderloin Steak

Beef Tenderloin Steak is also a good source of zinc, containing approximately 8 milligrams per serving. Zinc is important for immune function, wound healing, and DNA synthesis. A deficiency in zinc can lead to symptoms such as weakened immune function, hair loss, and decreased appetite. Incorporating zinc-rich foods such as Beef Tenderloin Steak into your diet can help you meet your daily zinc needs. If you are concerned about your zinc intake, you may also consider taking a zinc supplement under the guidance of a healthcare professional.

Vitamin B12 in Beef Tenderloin Steak

Beef Tenderloin Steak is a good source of vitamin B12, containing approximately 4.5 micrograms per serving. Vitamin B12 is important for maintaining a healthy nervous system, producing red blood cells, and promoting DNA synthesis. A deficiency in vitamin B12 can lead to symptoms such as fatigue, weakness, and numbness and tingling in the extremities. If you are following a vegan or vegetarian diet, it can be challenging to meet your daily vitamin B12 needs. Incorporating vitamin B12-rich foods such as Beef Tenderloin Steak into your diet can help you meet your daily requirements.

Cholesterol in Beef Tenderloin Steak

Beef Tenderloin Steak is a significant source of cholesterol, containing approximately 125 milligrams per serving. While cholesterol is important for the body's production of hormones and cell membranes, high levels of cholesterol in the blood can increase the risk of heart disease. If you are concerned about your cholesterol intake, it is important to limit your consumption of high-cholesterol foods such as Beef Tenderloin Steak. Choosing lean cuts of meat and incorporating heart-healthy fats such as avocado or nuts into your diet can help you maintain a healthy balance of cholesterol in your diet.

Sodium in Beef Tenderloin Steak

Beef Tenderloin Steak is a moderate source of sodium, containing approximately 66 milligrams per serving. While sodium is important for maintaining fluid balance and nerve function, a high-sodium diet can increase the risk of high blood pressure and heart disease. If you are concerned about your sodium intake, it is important to be mindful of the sodium content of any sauces or marinades used in the cooking process. Choosing low-sodium seasoning options and pairing your steak with non-starchy side dishes can also help you keep your sodium intake in check.

Calcium in Beef Tenderloin Steak

While Beef Tenderloin Steak is not a significant source of calcium, it still contains trace amounts of this important mineral. Calcium is important for maintaining strong bones and teeth, regulating muscle contractions, and supporting nerve function. To ensure that you are meeting your daily calcium needs, it is important to incorporate calcium-rich foods such as dairy products, leafy greens, and fortified foods into your diet. While Beef Tenderloin Steak may not be a significant source of calcium, it can still be a healthy and satisfying part of a well-balanced diet.