Beef tenderloin is a lean cut of meat that is great for those who are watching their fat and calorie intake. A 3 oz serving of trimmed to 1/8" fat, choice grade, cooked, roasted beef tenderloin contains 281 calories. It is packed with nutrients and provides an excellent source of protein that is essential for building and repairing muscles.
Apart from being a good source of protein, beef tenderloin is also rich in vitamins and minerals, including iron, zinc, and vitamin B12. These nutrients play vital roles in maintaining overall health and well-being. Additionally, beef tenderloin is low in carbohydrates, making it a great option for those on a low-carb diet.
In this article, we'll explore some practical tips and strategies for incorporating beef tenderloin into your diet while reaping its many health benefits.
Calories
A 3 oz serving of beef tenderloin contains 281 calories. This serving size provides 14% of the daily recommended intake of calories for a 2000 calorie diet. It is important to watch portion sizes when consuming beef tenderloin to avoid exceeding daily calorie limits.
Protein
Beef tenderloin is an excellent source of protein, providing 24 grams per 3 oz serving. Protein is essential for building and repairing muscles and is especially important for those who engage in weight training or other forms of exercise. Incorporating beef tenderloin into your diet can help ensure that you are meeting your daily protein needs.
Fat
A 3 oz serving of trimmed to 1/8" fat, choice grade, cooked, roasted beef tenderloin contains just 9 grams of fat. This makes it a great option for those who are watching their fat intake. It is important to choose lean cuts of beef and trim any visible fat to keep fat intake within healthy limits.
Carbohydrates
Beef tenderloin is a low-carbohydrate food, containing just 1 gram of carbohydrates per 3 oz serving. This makes it a great option for those on a low-carb or ketogenic diet. Be sure to pair beef tenderloin with plenty of non-starchy vegetables to create a balanced meal.
Cholesterol
A 3 oz serving of trimmed to 1/8" fat, choice grade, cooked, roasted beef tenderloin contains 79 milligrams of cholesterol. While beef is often criticized for its cholesterol content, it is important to note that dietary cholesterol does not have a significant impact on blood cholesterol levels in most people. It is still recommended, however, to watch cholesterol intake and to choose lean cuts of beef to keep overall saturated fat intake low.
Vitamins and Minerals
Beef tenderloin is a rich source of vitamins and minerals, including iron, zinc, and vitamin B12. Iron is essential for the formation of red blood cells and plays a critical role in carrying oxygen throughout the body. Vitamin B12 is important for maintaining healthy nerve function and is only found in animal products, making beef tenderloin a great source of this essential nutrient.
Preparation Methods
Beef tenderloin can be prepared in a variety of ways, including grilling, roasting, and pan-frying. To ensure the most tender and flavorful meat, it is best to cook beef tenderloin to medium-rare or medium doneness. Be sure to let the beef rest for at least 5 minutes before cutting into it to allow the juices to redistribute and keep the meat from drying out.
Health Benefits
In addition to being an excellent source of protein and essential nutrients, beef tenderloin has been linked to a number of health benefits. Studies have shown that beef consumption can help improve muscle mass and strength, reduce inflammation, and lower the risk of heart disease and type 2 diabetes. As with any food, however, it is important to consume beef tenderloin in moderation as part of a balanced diet.
Serving Size
A serving size of beef tenderloin is 3 oz, or about the size of a deck of cards. It is important to watch portion sizes when consuming beef tenderloin to avoid consuming too many calories, fat, or cholesterol. For a balanced meal, pair beef tenderloin with plenty of non-starchy vegetables and a healthy source of carbohydrates.
Recipe Ideas
Beef tenderloin can be used in a variety of recipes, from simple filets to more complex dishes like Beef Wellington. For a quick and easy meal, try seasoning beef tenderloin with salt, pepper, and your favorite herbs and spices, then grilling or searing in a cast-iron skillet. For a more adventurous recipe, try making a beef tenderloin roast seasoned with garlic, rosemary, and thyme, or try wrapping the tenderloin in bacon for a delicious smoky flavor.
Good beef and good wine, properly blended in the cooking, can make ordinary happinesses unattainable.
Frequently Asked Questions About Beef Tenderloin:
What is beef tenderloin?
Beef tenderloin is a cut of beef that comes from the back of the cow. It is known for being one of the most tender cuts of meat and is often served as a high-end steak or roast.
How do you cook beef tenderloin?
Beef tenderloin is typically roasted in the oven, but can also be grilled or pan-seared. It is important to not overcook the meat to ensure it remains tender and juicy.
Is beef tenderloin healthy?
Beef tenderloin can be a healthy part of a balanced diet when consumed in moderation. It is a good source of protein and also contains vitamin B12, iron, and zinc.
What is the calorie count of beef tenderloin?
3 oz of beef tenderloin contains approximately 281 calories when trimmed to 1/8" fat and served roasted. However, the calorie count can vary depending on the cut and method of preparation.
How should beef tenderloin be stored?
Beef tenderloin should be stored in the refrigerator at or below 40°F. It should be wrapped tightly in plastic wrap or aluminum foil and consumed within 3-5 days of purchase.