How many calories are in a beef tenderloin?

November 7, 2025 •

4 min read

According to USDA data, a cooked 3-ounce serving of lean beef tenderloin contains approximately 170 calories. The exact number of calories in a beef tenderloin, however, depends on several factors, including the grade of the meat, how it's prepared, and the portion size.

Quick Summary

The calorie count for beef tenderloin varies based on portion size, USDA grade, and cooking method. A standard 3-ounce serving of lean, cooked tenderloin has around 170 calories, while raw or fattier cuts will differ. Cooking techniques also influence the final nutritional profile.

Key Points

Serving Size is Key: A standard 3-ounce serving of lean, cooked beef tenderloin contains approximately 170 calories.
Cooking Shrinks Weight: Raw beef tenderloin contains more water; the cooking process causes weight and moisture loss, concentrating calories.
Grade Impacts Calories: The USDA grade (Prime, Choice, Select) indicates fat marbling; higher grades like Prime have more fat and calories.
Preparation Method Matters: Cooking with added fats, like butter for pan-searing, increases the final calorie count compared to grilling or roasting.
Tenderloin is a Lean Choice: As one of the leanest beef cuts, tenderloin offers a high protein content relative to its fat and calorie profile, especially when compared to a ribeye.
Resting Prevents Dryness: Allowing the cooked tenderloin to rest helps it retain moisture, reducing the need for high-calorie sauces.
Flavor without Fat: You can maximize flavor with herbs and spices rather than relying on heavy, calorie-dense sauces.

Understanding Beef Tenderloin Calories

Determining the precise caloric value of a beef tenderloin isn't a one-size-fits-all calculation. The final number is influenced by the raw cut's initial fat content, any added fats during cooking, and the serving size. Beef tenderloin, known for its buttery texture and lean profile, is often considered a healthier red meat option, but understanding the nuances can help you make informed dietary choices.

Raw vs. Cooked Tenderloin

When calculating calories, it's crucial to distinguish between the raw and cooked states of beef. As meat cooks, it loses moisture and some fat, causing its weight to decrease. This concentrates the remaining nutrients and calories into a smaller mass. For instance, a 3-ounce portion of cooked beef will have a higher caloric density than a 3-ounce portion of raw beef, because the cooked piece has less water. Most nutritional information, especially from sources like the USDA, is based on a cooked serving size to reflect what people actually consume.

The Impact of USDA Grading

The USDA grading system—Prime, Choice, and Select—is based primarily on the level of marbling, or intramuscular fat, in the beef. This directly impacts the calorie count. Prime beef has the highest fat content, leading to a richer flavor but also more calories per serving. Select beef, with the least marbling, is the leanest and therefore lowest in calories. Choice falls in the middle. When tracking your intake, knowing the grade of your tenderloin is an important detail.

How Preparation Method Affects Calories

The way you cook beef tenderloin significantly influences its caloric value. Pan-searing with butter or oil and making a rich pan sauce will add calories and fat that weren't present in the raw meat. Roasting or grilling with minimal oil is a lighter approach. For example, a broiled tenderloin steak trimmed to 1/8" fat contains approximately 232 calories per 3 oz, while a roasted one of the same grade has around 292 calories, demonstrating the impact of different cooking preparations on the final dish.

Key Nutrients Beyond Calories

While calories are a focus for many, beef tenderloin offers a wealth of other nutrients. It is an excellent source of high-quality protein, which is essential for muscle repair and growth. It also provides significant amounts of vital vitamins and minerals, including:

Vitamin B12: Crucial for nerve function and red blood cell formation.
Zinc: Supports the immune system and metabolism.
Selenium: An antioxidant that protects cells from damage.
Iron: Necessary for transporting oxygen in the blood.

Beef Tenderloin vs. Other Cuts

Compared to other popular beef cuts, tenderloin is remarkably lean. This makes it a great choice for those monitoring fat intake while still enjoying red meat. The fat content is the primary driver of the calorie difference between cuts. Consider how tenderloin stacks up against fattier cuts like ribeye.


Beef Cut (Cooked, 3 oz)	Calories (approx.)	Protein (g)	Fat (g)
Tenderloin (lean)	~170	~26	~7
Ribeye	~290	~24	~20
Sirloin	~200	~27	~9

This comparison highlights that tenderloin provides an excellent balance of high protein with a lower fat and calorie count than richer options like ribeye.

How to Minimize Calories When Cooking Tenderloin

If your goal is to enjoy beef tenderloin while keeping the calorie count low, consider these preparation techniques:

Trim Excess Fat: Before cooking, trim off all visible external fat. Tenderloin is already naturally lean, so this is a simple step to further reduce fat.
Choose Lean Cooking Methods: Opt for grilling, roasting, or broiling instead of pan-frying with excessive oil or butter.
Use Healthy Fats and Seasonings: Instead of butter, use a small amount of a healthy oil like olive oil. Season with herbs, spices, salt, and pepper to enhance flavor without adding significant calories.
Rest the Meat: After cooking, allow the tenderloin to rest. This helps the juices redistribute, keeping the meat moist and preventing the need for a rich, heavy sauce to compensate for dryness.

Conclusion

Ultimately, the number of calories in a beef tenderloin is not a fixed figure but a range influenced by several controllable factors. By choosing a leaner grade, trimming excess fat, and opting for low-fat cooking methods like grilling or roasting, you can keep the calorie count in check. The tenderloin remains one of the leanest and healthiest cuts of beef, offering a high-protein, nutrient-dense meal that can fit into a balanced diet. Being mindful of these variables allows for a more accurate assessment of your nutritional intake when enjoying this premium cut of beef.

For more information on making healthy recipe choices, you can explore resources like the Healthy Fitness Meals website, which provides guidance on creating nutritious dishes, including garlic beef tenderloin.

Frequently Asked Questions

A 6-ounce serving of lean, cooked beef tenderloin would contain approximately 340 calories, based on the USDA's figure of about 170 calories per 3-ounce serving.

Yes, beef tenderloin is considered a healthy cut of beef due to its low fat content and high concentration of protein and essential nutrients like Vitamin B12, iron, and zinc.

Cooking methods that add fat, such as pan-searing in butter or oil, will increase the calorie count. Methods like grilling, broiling, or roasting with minimal added fat are lower-calorie options.

Yes, a 3-ounce serving of cooked tenderloin has more calories than an equal-weight raw portion because the cooking process removes water, concentrating the nutrients and calories in the cooked meat.

USDA Prime tenderloin will have a higher calorie count than Select because it contains more marbling, or intramuscular fat. Select is the leanest grade and therefore has the fewest calories.

Yes, filet mignon is a steak cut from the beef tenderloin. Therefore, they have the same nutritional and calorie profile per ounce.

To reduce calories, choose a leaner grade of tenderloin, trim visible fat, cook using low-fat methods like grilling or roasting, and avoid using heavy, high-calorie sauces.