How Many Calories and Protein Are in 7 oz of Filet Mignon?

November 25, 2025 •

4 min read

According to USDA data, a 7 oz portion of lean, cooked, broiled beef tenderloin contains approximately 401 calories and 61 grams of protein. Understanding precisely how many calories and protein are in 7 oz of filet mignon is essential for accurately tracking your dietary intake.

Quick Summary

A standard 7 oz cooked filet mignon provides a high-protein, low-fat option, though the final nutritional values can vary widely based on cooking methods, trimming, and restaurant preparation.

Key Points

Nutritional Values: A standard 7 oz lean, cooked filet mignon contains approximately 401 calories and 61 grams of protein.
Cooking Shrinkage: Raw steak loses weight during cooking due to moisture loss, so a cooked 7 oz steak was originally a larger, raw cut.
Preparation Matters: Added fats like butter or oil, and rich sauces, can dramatically increase the overall calorie and fat content.
High-Quality Protein: Filet mignon is a complete protein, supplying all essential amino acids for muscle growth and repair.
Rich in Micronutrients: It is a good source of essential minerals like iron and zinc, and vital B vitamins, especially B12.
Compare to Other Cuts: Filet mignon is generally a leaner steak than cuts like ribeye, offering a higher protein-to-fat ratio.

Understanding the Nutritional Facts of a 7 oz Filet Mignon

When evaluating the nutritional content of a 7 oz filet mignon, it is crucial to understand that the final values depend on several factors, including whether the measurement is for the raw or cooked steak, and the specific cooking method used. The average cooked, lean-trimmed filet mignon is a fantastic source of high-quality protein and essential nutrients, making it a staple for many health-conscious individuals.

The Impact of Cooking on Filet Mignon Nutrition

One of the most common points of confusion involves the difference between raw and cooked weight. A raw 7 oz filet mignon will not weigh 7 oz after cooking. The cooking process, particularly grilling or broiling, causes water and some fat to render and evaporate, reducing the steak's overall weight. This concentrates the remaining protein and calories into a smaller, denser piece. For example, a raw 8 oz steak might become closer to 6 oz after being cooked to medium-rare. Therefore, nutritional figures should always be based on the cooked weight for the most accurate assessment of what you are consuming.

Nutritional Breakdown of a Lean, Cooked 7 oz Portion

For a home-cooked, lean-trimmed 7 oz portion of broiled beef tenderloin (which includes filet mignon), the nutritional breakdown is as follows:

Calories: Approximately 401 kcal
Protein: Approximately 61g
Fat: Approximately 15g
Saturated Fat: Approximately 6g
Sodium: Approximately 107mg

This breakdown represents a highly efficient delivery of protein with moderate fat content. For those focusing on building muscle or increasing protein intake, filet mignon is an excellent choice. It is also packed with essential vitamins and minerals, including zinc, iron, and various B vitamins.

Factors That Significantly Alter Nutrition

While the lean, home-cooked figures are a useful baseline, several variables can dramatically change the calorie and fat count:

Preparation Method: The addition of oils, butter, or marinades during cooking will increase the fat and calorie content. Pan-searing in butter, for example, can add hundreds of calories compared to a simple broil. Restaurant versions of a 7 oz filet are often prepared this way, which explains the much higher reported calorie counts.
Sauces and Toppings: Rich sauces like a hollandaise or béarnaise, or toppings like blue cheese, can increase the calorie count significantly. A basic filet mignon at a restaurant can jump from around 400 calories to over 800 with these additions.
Trimming: How closely the butcher has trimmed the fat can impact the nutrient profile. A well-trimmed, lean cut will align more closely with the USDA figures, while a cut with some external fat left on will be fattier and more caloric.
Side Dishes: Filet mignon is often served with rich sides like creamed spinach, mashed potatoes with butter, or rich gravies, all of which contribute to the total meal's calorie load.

Comparison: 7 oz Filet Mignon vs. Other Steak Cuts (Cooked)

To put the 7 oz filet mignon's nutrition in context, here is a comparison with other popular steak cuts. Note that figures can vary based on trimming and preparation.


Steak Cut (7 oz Cooked, Lean)	Calories (approx.)	Protein (g) (approx.)	Fat (g) (approx.)
Filet Mignon (Tenderloin)	401	61	15
Sirloin Steak	450-500	60-65	20-25
Ribeye Steak	600-700	50-55	45-55
New York Strip	450-550	55-60	25-35

This table illustrates that filet mignon is one of the leaner steak options, offering a high protein-to-fat ratio. The ribeye, with its generous marbling, is significantly higher in calories and fat for the same size portion.

Key Health Benefits of Filet Mignon

Beyond just calories and protein, filet mignon offers several health benefits:

High-Quality Protein: The protein is a complete protein, meaning it contains all nine essential amino acids necessary for the body's functions, including muscle repair and growth.
Rich in Minerals: Filet mignon is an excellent source of crucial minerals like iron and zinc. Iron is vital for carrying oxygen in the blood, and zinc is important for immune function.
B Vitamins: The cut provides a variety of B vitamins, particularly vitamin B12, which supports nerve function and red blood cell production.

Making an Informed Choice

For those managing their caloric intake or looking to maximize protein without excessive fat, a lean, home-cooked 7 oz filet mignon is a superb option. By avoiding heavy sauces and cooking with minimal added fat, you can enjoy a tender, flavorful, and nutritious meal. It is always wise to be mindful of how your steak is prepared, especially when dining out, as restaurant variations can present a significantly different nutritional profile.

For additional resources on USDA nutritional values, you can consult the National Institutes of Health.

Conclusion: A Nutritious and Versatile Cut

A 7 oz portion of filet mignon, when prepared simply, delivers a powerful nutritional punch of approximately 401 calories and 61 grams of protein. Its lean profile makes it an excellent choice for a healthy diet, particularly for those seeking high-quality protein. However, preparation methods matter immensely, and added fats and sauces can easily increase the calorie count. By being mindful of how it's cooked, you can enjoy this premium cut while staying on track with your nutritional goals.

Frequently Asked Questions

Restaurant filet mignon often has a higher calorie count than home-cooked versions due to the liberal use of butter, oils, and rich sauces during preparation. For example, a restaurant's 7 oz filet could be over 800 calories, while a simple broiled one is around 400 calories.

Yes, compared to many other steak cuts, filet mignon is relatively low in fat. The tenderloin is a lean muscle, making it a popular choice for those watching their fat intake.

While the core nutrition of the steak doesn't change with temperature, a longer cooking time (e.g., well-done) results in more moisture loss. The final cooked weight will be lower, concentrating the nutrients into a smaller piece.

The variation comes from several factors: the amount of fat trimmed from the cut, the cooking method (dry heat vs. adding oil), and whether the final dish includes high-calorie sauces or butter. Numbers from specific restaurants reflect their unique recipes.

For a cooked, lean 7 oz filet mignon with approximately 401 calories and 61g of protein, protein makes up about 64% of the total calories (since protein has 4 calories per gram).

Yes, filet mignon is a good source of several vitamins and minerals. It is particularly rich in Vitamin B12, zinc, and iron, all of which are important for overall health.

To keep the calorie count low, cook the filet using a dry-heat method like grilling or broiling. Use a minimal amount of a low-calorie oil, and season simply with salt and pepper instead of rich sauces or butter.