Beef tenderloin is a lean and tender cut of meat that is a favorite of many meat lovers. One steak, excluding refuse (yield from 1 raw steak, with refuse, weighing 162 g) of beef tenderloin (lean only, trimmed to 1/2" fat, prime grade, cooked, roasted) contains 224 calories. This delicious cut of meat is not only tasty, but it's also packed with nutrients that are essential for your body's health.

One serving of beef tenderloin provides a significant amount of protein, vitamin B12, zinc, and selenium. It's also a good source of iron, riboflavin, niacin, vitamin B6, and phosphorous. All of these nutrients are important for maintaining good health and help your body function properly.

In this article, we'll explore the nutritional benefits of beef tenderloin, how to cook it, and some recipe ideas to help you enjoy this cut of meat at home.

Calories in Beef Tenderloin

Beef tenderloin is a relatively low-calorie cut of meat when compared to other cuts of beef. One serving of beef tenderloin contains approximately 224 calories, making it a great choice for people who want to watch their calorie intake but still enjoy a delicious steak. It's important to note that the calorie content of beef tenderloin can vary depending on how it's prepared. For example, if you add butter, cream sauces, or other high-calorie toppings, the calorie content can increase significantly. To keep your calorie intake low, it's best to keep your servings of beef tenderloin simple and avoid the high-calorie toppings.

Nutrients in Beef Tenderloin

Beef tenderloin is a nutrient-dense food that is packed with essential vitamins and minerals. One serving of beef tenderloin provides a significant amount of protein, which is essential for building and repairing muscle tissue. It's also a good source of iron, which is important for maintaining healthy blood cells and preventing anemia. In addition, beef tenderloin is a good source of other essential vitamins and minerals, including vitamin B12, zinc, and selenium. Vitamin B12 is important for maintaining healthy nerve cells and producing DNA, while zinc and selenium are important for immune function and reproductive health, respectively.

Health Benefits of Beef Tenderloin

In addition to being a good source of essential vitamins and minerals, beef tenderloin may also offer a number of health benefits. For example, the high protein content of beef tenderloin can help you feel fuller for longer and may aid in weight management. It may also help to reduce the risk of developing osteoporosis, a condition that can cause bones to become weak and brittle. In addition, the iron content of beef tenderloin can help to prevent anemia, a condition that can cause fatigue, weakness, and other symptoms. The vitamin B12 content of beef tenderloin may also help to support healthy cognitive function and improve mood.

Cooking Beef Tenderloin

Beef tenderloin is a versatile cut of meat that can be cooked in a variety of ways. It can be grilled, roasted, or pan-fried, depending on your preference. When cooking beef tenderloin, it's important to ensure that it's cooked to the right temperature to ensure it's safe to eat. To cook beef tenderloin, preheat your oven to 425°F. Season the beef with salt and pepper, and then sear it in a hot skillet for 2-3 minutes on each side. Once seared, transfer the beef to the preheated oven and roast for approximately 10-15 minutes or until the internal temperature reaches 135°F for medium-rare or 145°F for medium.

Serving Suggestions for Beef Tenderloin

Beef tenderloin is a delicious cut of meat that can be served in a variety of ways. It's great on its own as a main dish, or it can be paired with a variety of sides to create a more complete meal. Some great side dishes to serve with beef tenderloin include roasted vegetables, mashed potatoes, and salad. If you're looking to take your beef tenderloin to the next level, consider adding a flavorful sauce or seasoning. For example, a red wine reduction sauce or a garlic-butter sauce can add a delicious burst of flavor to your beef tenderloin.

Choosing the Best Beef Tenderloin

When choosing beef tenderloin, it's important to consider the quality of the meat. Look for beef tenderloin that is bright red in color and has a fine texture. Avoid beef tenderloin that is discolored or has an odd odor, as these are signs that the meat may not be fresh. In addition, it's important to consider the grade of the beef tenderloin. Prime beef tenderloin is the highest quality and has the most marbling, which makes it more flavorful and tender. However, it also tends to be the most expensive. Choice and select grades are also good options and tend to be less expensive.

Storage Tips for Beef Tenderloin

To keep your beef tenderloin fresh, it's important to store it properly. If you're not planning on cooking your beef tenderloin right away, it's best to store it in the refrigerator. Wrap the beef tenderloin tightly in plastic wrap or aluminum foil and store it in the coldest part of your refrigerator. If you're planning on freezing your beef tenderloin, make sure to wrap it tightly in plastic wrap or aluminum foil before placing it in a freezer-safe bag or container. Beef tenderloin can be stored in the freezer for up to six months.

Safety Precautions for Handling Beef Tenderloin

When handling beef tenderloin, it's important to take safety precautions to prevent the spread of bacteria. Always wash your hands thoroughly before and after handling raw beef tenderloin, as well as any utensils or surfaces that come into contact with the meat. To prevent cross-contamination, never place cooked beef tenderloin on the same plate or surface that held raw beef tenderloin. Always use separate utensils and plates for raw and cooked meat.

Comparing Beef Tenderloin to Other Cuts

Beef tenderloin is a lean and tender cut of meat that is often compared to other cuts of beef, such as sirloin and ribeye. While all three cuts are delicious, there are some key differences to consider when choosing the right cut of meat for your meal. Sirloin steak is a leaner cut of beef that is generally less expensive than beef tenderloin. While it may not be as tender as beef tenderloin, it's still a flavorful cut of meat that can be prepared in a variety of ways. Ribeye steak is a fattier cut of beef that is known for its rich flavor and tenderness. While it may not be as lean as beef tenderloin, it's still a delicious cut of meat that is favored by many meat lovers.

Beef Tenderloin Recipes

There are countless ways to prepare beef tenderloin, ranging from simple seasonings to complex sauces and marinades. Here are a few recipe ideas to help you get started: