Calorie Breakdown of a 4 oz Beef Tenderloin Steak
The exact calorie count of a 4 oz beef tenderloin steak is influenced by meat grade, fat trimming, and cooking methods. Generally, a 4 oz portion of a lean, trimmed tenderloin contains 160 to 190 calories. Including marbled fat and cooking with oil or butter can increase this figure. A select grade, broiled 4 oz serving might have around 229 calories.
The Impact of Meat Grade and Trim on Calories
The USDA grades beef based on marbling, or intramuscular fat, which affects flavor and tenderness. A Prime grade tenderloin has more calories and fat than a leaner Choice or Select cut. A Prime-grade tenderloin could be higher in calories than a trimmed Select-grade cut.
To control calorie intake:
- Choose Select or Choice grades: They typically have less marbling.
- Trim visible fat: Remove excess fat before cooking.
- Opt for specific brands: Some brands sell leaner tenderloin steaks, which may have around 160-180 calories for a 4 oz serving.
How Cooking Method Influences Calories
Cooking methods significantly affect the nutritional profile. Adding cooking fats, sauces, or glazes can increase the calorie count.
Cooking methods and their effects:
- Grilling or Broiling: The leanest option, yielding the lowest calorie result (160-190 calories).
- Pan-Searing: Adds extra fat and calories due to oil or butter. A tablespoon of butter adds about 100 calories.
- Roasting: Roasting can be done with minimal added fat. Basting with butter or oil increases calories.
Beef Tenderloin vs. Other Steak Cuts: A Nutritional Comparison
Beef tenderloin is leaner than other cuts. The table compares a 4 oz portion of cooked tenderloin to other steaks.
| Feature | Tenderloin (Filet Mignon) | Sirloin Steak | Ribeye Steak |
|---|---|---|---|
| Approximate Calories (4 oz) | ~185 kcal | ~200 kcal | ~290 kcal |
| Protein | High (~26g) | High (~27g) | High (~24g) |
| Fat | Low (~7g) | Low to Moderate (~9g) | High (~20g) |
| Tenderness | Extremely Tender | Moderately Tender | Very Tender |
| Flavor Profile | Mild and buttery | Robust and beefy | Rich and fatty |
Tenderloin is one of the leanest steak options. Ribeye, for instance, has about 100 more calories per 4 oz serving.
The Health Benefits of Beef Tenderloin
Beef tenderloin is a nutritional powerhouse. It is a source of high-quality protein, which is essential for muscle repair and growth. It is rich in essential micronutrients. A 3 oz cooked serving can provide a significant percentage of the daily value for vitamin B12, crucial for energy metabolism and nerve function. It also contains iron and zinc.
Understanding Portions and Preparation
Accurate calorie counting requires portion control. A 4 oz portion is standard. Pairing it with vegetables and a complex carbohydrate can create a nutritious dinner. Use a non-stick skillet and a heart-healthy oil, like olive oil, to minimize calories when pan-searing. Season with herbs, spices, salt, and pepper instead of high-calorie sauces.
Conclusion
On average, a cooked 4 oz beef tenderloin portion contains about 160 to 240 calories, based on leanness and preparation. For the lowest calorie option, choose a lean cut and cook with minimal fat, such as grilling or broiling. Beef tenderloin offers lean protein and nutrients. Mindful preparation helps manage calorie intake.
For more nutritional information, refer to authoritative sources.
