How many calories are in a 4 oz piece of filet mignon?

December 2, 2025 •

4 min read

According to USDA data, a cooked, lean-trimmed 4 oz portion of beef tenderloin—from which filet mignon is cut—contains approximately 229 calories. This makes a 4 oz piece of filet mignon a lean and nutrient-dense protein option for many diet plans.

Quick Summary

A 4 oz filet mignon typically contains 180 to 240 calories, with variability based on cooking method and fat content. It is a dense protein source and relatively low in fat compared to other steak cuts. Understanding the nutritional breakdown is key for meal planning.

Key Points

Calorie Range: A 4 oz cooked filet mignon typically contains between 180 and 240 calories, depending on the cooking method and fat content.
Lean Protein Source: Filet mignon is a lean cut of beef, high in protein and lower in fat compared to other cuts like ribeye due to less marbling.
Nutrient-Dense: Beyond calories, a 4 oz filet provides a significant amount of high-quality protein, essential minerals like iron and zinc, and B vitamins.
Preparation Matters: Calorie count increases with the addition of fats from cooking oils, butter, or ingredients like bacon wrap.
Healthier Cooking: To minimize calories, opt for grilling or broiling with minimal added fat and avoid heavy, caloric sauces.
Portion Control is Key: Many restaurants serve larger portions than 4 oz, so being mindful of serving size is important for managing intake.

A 4 oz serving of filet mignon is a popular choice for those looking for a high-protein, satisfying, yet lean meal. While the exact calorie count can vary, a typical 4 oz portion contains approximately 180 to 240 calories, with cooked, trimmed versions landing closer to the lower end of that range. This difference highlights the importance of preparation methods and the initial cut of meat.

Calorie and Macronutrient Breakdown

The majority of the calories in filet mignon come from its high protein content. As a very tender cut from the beef tenderloin, it has less intramuscular fat (marbling) than cuts like a ribeye. This naturally makes it a leaner choice. For a 4 oz cooked and trimmed portion, you can expect a solid dose of high-quality protein and a moderate amount of fat.

Factors Affecting Calorie Count

Several factors can influence the final calorie count of your filet mignon. Being aware of these can help you manage your nutritional intake more precisely.

Grade of Beef: The grading system (Prime, Choice, Select) indicates the level of marbling. A Prime grade filet will have more fat and therefore more calories than a Select grade filet, even for the same 4 oz weight.
Cooking Method: Pan-frying a filet in butter or oil will add calories and fat. Broiling or grilling without added fat is the leanest way to prepare it. For example, a 4 oz portion cooked in minimal oil might be around 190 calories, whereas a restaurant version cooked in butter with added sauces could be significantly higher.
Added Ingredients: Sauces, bacon wrapping, or compound butters are common additions that can dramatically increase the total calorie count. For instance, bacon-wrapped filet, while delicious, adds calories from the bacon's fat and the cooking process.
Trimming: Purchasing a cut with the fat already trimmed is a simple way to reduce calories. Most butchers and retailers offer leaner cuts specifically for this reason.

Filet Mignon vs. Other Popular Steak Cuts

Comparing filet mignon to other popular steaks helps put its nutritional profile into perspective. It's often chosen for its tenderness over its fat content, unlike other steaks prized for their rich marbling.


Steak Cut (4 oz, cooked)	Approximate Calories	Approximate Protein	Approximate Fat	Primary Characteristic
Filet Mignon	180–240	25–35g	8–13g	Very tender, relatively lean
Ribeye	300–400+	25–30g	20–30g+	High marbling, very flavorful
Sirloin	190–260	28–35g	7–15g	Leaner than ribeye, good value
T-Bone	250–350+	30–38g	15–25g	Features a mix of tenderloin and strip

Maximizing Nutritional Benefits

Filet mignon is not just about calories; it is a nutritional powerhouse when prepared correctly. As a source of complete protein, it provides all the essential amino acids your body needs. It is also packed with essential minerals and vitamins.

Rich in Minerals: Filet mignon is an excellent source of iron, which is crucial for carrying oxygen in the blood. It also provides a significant amount of zinc, important for immune function and cell growth.
B-Vitamin Powerhouse: This cut is loaded with B vitamins, including B6 and B12. Vitamin B12, which is particularly high, is vital for nerve function and the production of red blood cells.
Cooking Tips for a Healthier Meal: To keep your meal as healthy as possible, cook your filet by grilling, broiling, or pan-searing with a small amount of a healthy fat like avocado oil. Pairing it with steamed or roasted vegetables and a simple side salad can create a balanced and nutrient-rich dish.

Conclusion

While the exact number can vary based on preparation, a 4 oz piece of filet mignon generally contains between 180 and 240 calories, making it a relatively lean and protein-rich choice for a meat entree. By paying attention to cooking methods and any added ingredients, you can enjoy this tender and flavorful cut while keeping your caloric intake in check. Its impressive nutrient profile, including a high concentration of protein, iron, and B vitamins, makes it an excellent addition to a balanced diet, especially for those prioritizing lean protein sources.

Cooking a Leaner Filet Mignon

Pat the steak dry: Before cooking, pat the filet mignon dry with a paper towel. This ensures a better sear and keeps the exterior from steaming.
Choose a minimal oil: If pan-searing, use a small amount of high smoke point oil like avocado or grapeseed oil instead of butter to control fat content.
Use a meat thermometer: Filet mignon is best served medium-rare (130-135°F). Overcooking will dry out the steak and diminish its prized tenderness.
Rest the meat: After cooking, let the filet rest for 5-10 minutes. This allows the juices to redistribute, ensuring a tender and moist final result.

For more nutritional information on beef products, visit the USDA website.

Frequently Asked Questions

Yes, filet mignon is considered one of the healthier cuts of steak due to its low fat content relative to other cuts like ribeye. When trimmed and prepared with minimal added fat, it's a lean, protein-packed option.

A 4 oz piece of cooked filet mignon is an excellent source of protein, typically containing between 25 to 35 grams, depending on the exact cut and preparation.

Yes, the cooking method significantly impacts the calorie count. Pan-frying in butter will add more calories and fat, while grilling or broiling the steak plain will result in a lower calorie meal.

Filet mignon is considerably leaner and lower in calories than a ribeye. A 4 oz filet has far fewer calories because it contains less marbled fat than a ribeye of the same size.

A 4 oz serving is often considered a 'petite' or small portion. Restaurant servings are often much larger, with 6 to 11 oz portions being common. For calorie control, a 4 oz portion is a good target.

For weight loss, the best cooking method is grilling, broiling, or baking the filet mignon with minimal seasoning and no added oil or butter. Pair it with non-starchy vegetables for a balanced meal.

Besides protein, filet mignon is rich in essential nutrients. These include a high concentration of B vitamins (B6, B12), iron, and zinc, all vital for overall health.