Does Filet Mignon Have a Lot of Saturated Fat?

December 10, 2025 •

3 min read

According to the USDA, a cooked, 3-ounce serving of lean filet mignon has only about 2.8 grams of saturated fat, establishing it as a significantly leaner option than many other steak cuts. The question, 'Does filet mignon have a lot of saturated fat?' is often a misconception, largely influenced by serving size and cooking methods.

Quick Summary

Filet mignon contains a relatively low amount of saturated fat, particularly when compared to fattier cuts like ribeye. Its fat content is impacted more by portion size and preparation techniques, such as adding butter, rather than inherent marbling.

Key Points

Low Saturated Fat: Trimmed filet mignon is one of the leanest beef cuts available, with a cooked 3-ounce serving containing a minimal amount of saturated fat.
Preparation Matters: The fat content can increase significantly with cooking methods that involve liberal amounts of butter or cream-based sauces, so opt for healthier options like grilling or broiling.
Compare Your Cuts: Filet mignon is considerably leaner than fattier alternatives like ribeye or heavily marbled sirloin steaks.
Rich in Nutrients: Despite its leanness, filet mignon is an excellent source of high-quality protein, iron, zinc, and Vitamin B12.
Portion Control is Key: A standard restaurant portion is often much larger than the recommended 3-ounce serving, so be mindful of size to manage overall fat intake.

The Lean Truth: Why Filet Mignon Isn't a Fatty Steak

Filet mignon is cut from the tenderloin, a muscle that does very little work, which is why it is so tender. This lack of muscle activity also means it has very little intramuscular fat, known as marbling. While marbling contributes to flavor in other steaks, its absence is what makes filet mignon an exceptionally lean cut. A standard 3-ounce portion of cooked, trimmed filet mignon is consistently low in saturated fat, making it a viable option for those monitoring their fat intake. This flies in the face of the common assumption that all red meat is universally high in fat.

Comparing Filet Mignon to Other Cuts

Understanding the nutritional landscape of different beef cuts is key to seeing where filet mignon stands. When examining other popular cuts like ribeye, porterhouse, or even certain sirloin cuts, the difference in fat content, particularly saturated fat, becomes clear. Fattier cuts rely on their marbling for flavor and juiciness, but this comes at the cost of higher saturated fat and calorie counts. This comparison illustrates that not all steaks are created equal from a nutritional standpoint.

The Impact of Preparation on Fat Content

The way filet mignon is prepared has a dramatic effect on its final fat content. A lean piece of meat can be made significantly less healthy by an indulgent cooking method. For instance, pan-searing with a generous amount of butter or smothering the steak in a cream-based sauce will add a substantial amount of saturated fat. Conversely, grilling, broiling, or dry-pan searing with a minimal amount of a heart-healthy oil, like olive oil, will preserve the natural leanness of the cut. Consider these cooking methods to keep your meal aligned with your health goals.

Heart-Healthy Cooking Methods

Grilling: This method allows excess fat to drip away while imparting a smoky flavor.
Broiling: Similar to grilling, broiling cooks the meat quickly with high, direct heat.
Dry-pan Searing: Use a preheated cast-iron skillet with just a very light coating of oil to get a great crust without excess fat.
Sauces and Toppings: Opt for light, flavorful sauces made from fresh herbs, balsamic vinegar, or vegetable bases instead of heavy cream or butter-based options.

Nutritional Breakdown and Health Benefits

Beyond being low in saturated fat, filet mignon offers several nutritional benefits. It is an excellent source of high-quality protein, which is essential for building and repairing muscle tissue. A single serving also provides key vitamins and minerals vital for overall health. These include:

Iron: Crucial for oxygen transport in the blood.
Zinc: Important for immune function and wound healing.
B Vitamins (especially B12): Necessary for energy metabolism and neurological function.

By focusing on sensible portion sizes and mindful preparation, filet mignon can be a nutritious part of a balanced diet, supplying your body with essential nutrients without an overwhelming amount of saturated fat.

Comparison of Saturated Fat Across Beef Cuts


Beef Cut	Serving Size	Approximate Saturated Fat	Notes
Filet Mignon	3 oz, cooked	2.8 - 3.5 g	Very lean with minimal marbling.
Top Sirloin	3.5 oz, cooked	~4 g	Leaner than many cuts, but with more marbling than filet.
Ribeye	3.5 oz, cooked	Often significantly higher	Known for heavy marbling, which increases fat content.
New York Strip	3 oz, cooked	Varies by trim, but generally higher than filet	Less marbled than ribeye, but more than tenderloin.

Conclusion: A Lean Choice in Moderation

In conclusion, the belief that filet mignon has a lot of saturated fat is misleading. It is one of the leanest cuts of beef, particularly when trimmed of any visible exterior fat. While its tenderness and minimal fat content make it a desirable choice, portion control remains critical. The fat content is also heavily influenced by how you prepare it. By choosing healthy cooking methods and mindful portioning, you can enjoy the delicious flavor and texture of filet mignon while keeping your saturated fat intake in check, making it a responsible choice for a heart-conscious diet.

For more detailed nutritional information on beef cuts, you can visit the USDA FoodData Central database.

Frequently Asked Questions

Filet mignon is significantly leaner than ribeye. A trimmed, 3-ounce serving of cooked filet has under 4 grams of saturated fat, while a ribeye steak, known for its high marbling, contains a much higher amount.

Yes, grass-fed beef typically has a lower total fat and saturated fat content than conventional grain-fed beef. It also tends to have more omega-3 fatty acids.

For a heart-healthy preparation, choose methods that don't require much added fat, such as grilling or broiling. You can also pan-sear using a small amount of healthy oil, rather than butter, and finish with a simple pan sauce.

Yes, filet mignon can be part of a weight loss plan because it is high in protein and low in fat. The high protein content promotes satiety, but it must be consumed in mindful portion sizes to stay within calorie goals.

Filet mignon is cut from the tenderloin, a muscle that is not heavily used by the cow. This lack of use results in very little connective tissue and low fat marbling, which gives it its famously tender texture.

Searing itself does not add fat. However, the fat or oil used in the pan to sear the steak will be absorbed. To minimize added fat, sear in a dry pan or with a very small amount of high-heat oil.

Absolutely. Trimming off any visible exterior fat before cooking is crucial for keeping the total and saturated fat content to a minimum. Most nutritional data for leaner cuts assumes the visible fat has been removed.