How Many Calories Are in Beef Tenderloin Raw? A Comprehensive Guide

December 1, 2025 •

3 min read

Typically, a 100-gram serving of raw beef tenderloin contains between 134 to 247 calories, a range that reflects variations in fat content. Understanding the calorie content of raw beef tenderloin is essential for those who monitor their diet and aim for precise portion control.

Quick Summary

This guide breaks down the calorie and macronutrient content for raw beef tenderloin, considering different fat levels. It explains how cooking impacts the calorie density and offers nutritional comparisons for informed dietary choices.

Key Points

Calorie variability: Calorie count in raw beef tenderloin depends on fat content; leaner cuts contain fewer calories per 100g.
Cooking impact: Cooking removes water, making the remaining portion more calorie-dense by weight, while total calories stay the same.
Accurate tracking: Measure beef tenderloin in its raw state before cooking for the most accurate calorie tracking.
Nutrient-rich: Beef tenderloin is a source of protein, iron, and B vitamins.
Increased density: Cooking increases the nutrient density per gram compared to the raw equivalent.
Cut selection: The best cut depends on individual goals; lean for lower calories or more marbling for richer flavor.
Accurate food tracking: Understanding the impact of water loss on caloric density is essential for accurately monitoring food intake.

Understanding the Calorie Content in Raw Beef Tenderloin

The calorie content of beef tenderloin can vary. This variation is mainly due to the specific cut and its leanness. Generally, raw beef tenderloin is considered a lean cut, offering high-quality protein with a moderate fat content. For precise calorie tracking, it's important to distinguish between raw and cooked measurements. Cooking causes water loss, which can lead to the appearance of a higher calorie density in the final product.

Nutritional Breakdown per 100 Grams

Weighing the raw product provides the most accurate way to measure calories. Here is a breakdown based on leanness:

Lean, trimmed tenderloin: A 100-gram serving of raw beef tenderloin, separable lean only, has approximately 158 calories, mostly from protein and fat. It is a good option for those seeking a high-protein, lower-fat choice.
Lean and fat, trimmed tenderloin: For a cut with both lean meat and a small amount of trimmed fat, the calorie count per 100 grams is around 246-247 calories. This is because fat is more calorie-dense than protein. The extra fat also improves the meat's flavor and tenderness.

How Cooking Affects the Numbers

When beef is cooked, it loses significant water content. This loss can be around 25%, causing the meat to shrink and become more calorie-dense by weight. For example, 100 grams of raw tenderloin might become 75 grams when cooked, but the total calories remain the same. This is essential for accurate tracking. It is generally recommended to measure the food in its raw state for the most consistent and reliable results.

Here is a step-by-step process for accurate calorie tracking:

Start with raw weight: Weigh the beef tenderloin before cooking.
Use raw nutritional data: Use the calorie information for raw meat when logging data in a food-tracking application.
Account for added ingredients: Add any calories from oil, butter, or sauces used during cooking separately.
Understand the conversion: A cooked 3 oz portion will have the same calories as a raw 4 oz portion because of water loss. The cooked portion is more calorie-dense by weight due to water evaporation, not an increase in actual energy content.

Comparison of Raw and Cooked Beef Tenderloin (per 100g)


Feature	Raw Beef Tenderloin (Lean)	Cooked Beef Tenderloin (Lean)
Calories (approx.)	158 kcal	~210-220 kcal
Protein	~22g	~26g
Fat	~5g	~7g
Water Content	Higher	Lower
Nutrient Density	Lower	Higher

Note: The cooked values are for a 100g serving of the final product, which would have started as a larger raw portion.

Beyond Calories: A Complete Nutritional Profile

Beef tenderloin offers more than just energy. It's rich in essential nutrients that support a healthy diet. It's an excellent source of complete protein and contains various vitamins and minerals. These include:

High-quality protein: Essential for building and repairing muscle tissue.
Iron: A key mineral for healthy blood and energy levels.
B vitamins: Including B6 and B12, essential for metabolism and nerve function.
Zinc: Supports the immune system and cell growth.
Selenium: An important antioxidant that protects cells from damage.

Choosing the Right Cut

Choosing a beef tenderloin cut trimmed of excess fat is the best option for those focused on minimizing fat and calories. This is often marketed as 'lean' or 'choice' beef. While the fat contributes to the overall calorie count, it also enhances the flavor. Those who prefer a richer taste may opt for a cut with more marbling. The best choice depends on individual dietary goals and preferences.

Conclusion: The Significance of Raw Weight Measurement

The number of calories in raw beef tenderloin varies based on its fat content, with leaner cuts having fewer calories per 100 grams. A key takeaway for anyone counting calories is to use the nutritional information for the raw weight to ensure accuracy. The cooking process concentrates the calories by removing water, making the cooked product denser but not inherently more caloric than its raw counterpart. By understanding this, informed decisions about food intake can be made, and precise tracking of nutritional intake maintained.

For more detailed nutritional data on various cuts of beef, you can consult databases provided by the USDA.

Frequently Asked Questions

A 100-gram portion of raw beef tenderloin can range from approximately 134 to 247 calories, with the lower number typically reflecting a very lean cut and the higher number including some fat.

No, cooking does not add calories unless additional high-calorie ingredients like oil or butter are used. The cooked meat appears to have a higher calorie density by weight because it loses water during the cooking process, concentrating the remaining calories.

A lean, raw beef tenderloin has a high protein content, with a 100-gram serving containing around 21-22 grams of high-quality protein.

Weighing meat raw provides the most consistent and reliable measurement for calorie tracking. Weight loss from cooking, due to water evaporation, is variable and can lead to inaccurate logging if cooked nutritional data is used.

Yes, beef tenderloin is considered a lean cut, particularly when trimmed of excess fat. It is known for its low-fat content and tenderness.

The core nutritional values (calories, protein, fat) of the total piece of meat remain the same, but they become more concentrated in the cooked portion due to moisture loss. A 100g serving of cooked tenderloin will therefore contain more calories and macronutrients than a 100g serving of raw tenderloin.

Yes, the fat content is the primary factor causing calorie variation in raw beef tenderloin. A cut with more marbling has a higher overall calorie count because fat is more calorie-dense than protein.