A 3 oz serving of beef tenderloin trimmed to 1/4" fat and cooked by roasting contains approximately 288 calories.
In addition to providing a sizable serving of protein, beef tenderloin is also a rich source of essential vitamins and minerals. Among others, beef tenderloin is a good source of iron, zinc, and vitamin B12.
In this article, we'll take a closer look at beef tenderloin and its nutritional content. We'll also review some of the potential health benefits and risks associated with consuming beef in general.
Calorie Count
A 3 oz serving of beef tenderloin trimmed to 1/4" fat and cooked by roasting contains approximately 288 calories. The calorie count of beef tenderloin can vary based on the cooking method and grade of beef. For example, beef tenderloin cooked by grilling or pan-searing may contain more calories due to additional oils or ingredients used in the cooking process. The grade of beef can also impact the calorie count, with higher grade beef typically containing more fat and calories.
Fat Content
A 3 oz serving of beef tenderloin trimmed to 1/4" fat contains approximately 10 grams of fat, of which 4 grams are saturated. While beef tenderloin is a relatively lean cut of beef, it can still contribute a significant amount of fat and saturated fat to a person's diet. However, choosing lean cuts of beef and practicing healthy cooking methods, such as roasting or broiling, can limit fat intake.
Protein Amount
A 3 oz serving of beef tenderloin trimmed to 1/4" fat provides approximately 27 grams of protein. Beef tenderloin is a high-quality source of protein that can help support muscle growth and repair. It is also a complete protein, meaning it contains all of the essential amino acids necessary for human health.
Serving Size
A serving size of beef tenderloin is typically 3-4 oz. When selecting a serving size of beef tenderloin, it is important to keep in mind the calorie and fat content of the specific cut and cooking method. In general, leaner cuts of beef and healthy cooking methods can help optimize the nutritional benefit of a serving of beef tenderloin.
Cooking Method
Beef tenderloin can be prepared using a variety of cooking methods, including roasting, grilling, and pan-searing. Roasting is an ideal method for cooking beef tenderloin, as it allows for even cooking and helps to retain the meat's natural juices. Grilling and pan-searing can also produce flavorful results, but may require additional oils or ingredients that can raise the calorie and fat content of the dish.
Grade of Beef
Beef is typically graded by the United States Department of Agriculture (USDA) based on a variety of factors, including marbling and age. Beef graded as 'Choice' or 'Select' can be leaner and contain less fat than lower grade beef, such as 'Prime'. When selecting beef tenderloin, choosing a leaner grade of beef can help limit calorie and fat intake.
Trimmed Fat
Trimming fat from beef tenderloin can help reduce overall fat and calorie intake. When preparing beef tenderloin, it is recommended to trim off visible fat before cooking. This can help reduce the overall fat and calorie content of the dish, while still maintaining a high-quality source of protein and other key nutrients.
Health Benefits
Beef tenderloin is a rich source of essential vitamins and minerals, including iron, zinc, and vitamin B12. Consuming lean cuts of beef, such as beef tenderloin, can help support muscle growth and repair, and may offer other health benefits as well. For example, studies have shown that consuming lean beef as part of a healthy diet can help lower blood pressure and reduce the risk of heart disease.
Potential Health Risks
Consuming high amounts of red and processed meats, including beef, has been linked to an increased risk of certain health conditions, such as heart disease and colorectal cancer. While lean cuts of beef, such as beef tenderloin, can be part of a healthy diet, it is important to consume them in moderation and balance them with other nutrient-dense foods, such as fruits, vegetables, and whole grains.
Nutritional Comparison to Other Meats
Compared to other meats, beef tenderloin is a relatively lean source of protein and contains fewer calories and less fat than many cuts of pork and beef. For example, a 3 oz serving of pork shoulder contains approximately 222 calories and 16 grams of fat, while a 3 oz serving of beef sirloin contains approximately 228 calories and 13 grams of fat. When comparing different types of meat, it is important to consider the specific cut and cooking method used, as well as the nutritional content of the overall meal.
Lean cuts of beef, such as beef tenderloin, can be part of a healthy diet.
5 FAQ About 3 Oz Beef Tenderloin
1. How many calories are in a 3 oz beef tenderloin?
A 3 oz beef tenderloin that is trimmed to 1/4" fat, choice grade, cooked, and roasted has 288 calories.
2. What is beef tenderloin?
Beef tenderloin is a cut of beef that comes from the loin of the cow. It is a lean and tender cut of meat that is often considered one of the most desirable cuts of beef.
3. How do you cook beef tenderloin?
Beef tenderloin can be cooked in a variety of ways, such as roasting, grilling, or pan-searing. It is important to cook the beef to the desired internal temperature, which is typically around 130-135°F for medium-rare.
4. Is beef tenderloin healthy?
Beef tenderloin can be a healthy choice when consumed in moderation and prepared in a healthy way. It is a good source of protein, iron, and B vitamins, but it is also high in saturated fat. It is recommended to trim away any visible fat and choose lean cooking methods, such as grilling or roasting.
5. Can beef tenderloin be part of a weight loss diet?
While beef tenderloin can be part of a weight loss diet, it is important to keep portion sizes in mind and choose lean cooking methods. A 3 oz serving of beef tenderloin can fit into a healthy diet, but it should be balanced with plenty of vegetables and whole grains.