The Core Calorie Count
When you grill a 100g portion of tenderloin steak, the number of calories can fluctuate based on how the meat is trimmed. For a very lean cut, trimmed of all visible fat, the calorie count is significantly lower than a piece with some marbling left on. Generally, a trimmed, grilled 100g tenderloin steak falls in the range of 179 to 211 calories. Most of these calories come from its high protein content, with a smaller portion from fat.
Factors Influencing Calorie Content
Several elements contribute to the final calorie count of your grilled tenderloin. By understanding these factors, you can make more informed choices about your meal preparation and dietary goals.
Beef Grade and Marbling
The grade of beef—Prime, Choice, or Select—is a major determinant of its calorie content. Higher grades like Prime have more intramuscular fat, or marbling, which contributes to a higher calorie count and richer flavor. For example, a 100g portion of Prime grade tenderloin can have more calories than a leaner, Select grade cut. The level of marbling is an important consideration for anyone managing their calorie intake.
Fat Trimming
Before cooking, tenderloin can be trimmed to different levels of leanness. A butcher may leave a 1/8-inch fat cap, or it can be trimmed completely to 0 inches of fat. The amount of fat remaining on the steak directly impacts the calories. Trimming the fat to the bone can significantly reduce the total calorie count, making it a much leaner protein source.
Cooking Method
While grilling is a naturally low-fat cooking method, compared to frying or pan-searing with oil, it still involves some fat loss during the cooking process. As the steak cooks, some of the fat will melt and drip away, further reducing the final calorie count. The absence of added oils or butter, which are common with other cooking methods, is why grilling is often recommended for healthier steak preparation.
The Breakdown of Nutrients
The calories in tenderloin come almost entirely from its macronutrient profile of protein and fat, as it contains virtually no carbohydrates.
- Protein: Tenderloin is an excellent source of high-quality protein, essential for muscle growth and repair. A 100g serving can provide over 30 grams of protein, making it a very satiating meal option.
- Fat: While tenderloin is one of the leaner cuts, it still contains some fat, including saturated and monounsaturated fats. The fat content contributes to the steak's flavor and tenderness. The final fat count depends heavily on trimming and beef grade.
- Micronutrients: In addition to its macro profile, a 100g portion of grilled tenderloin is rich in essential vitamins and minerals. It is particularly high in Vitamin B12, zinc, and iron, all vital for energy and overall health.
Comparison: 100g Grilled Tenderloin vs. Other Cuts
To provide a better perspective, here's how a 100g portion of grilled tenderloin compares to other popular steak cuts. This table highlights how your choice of cut impacts your total calorie and fat intake.
| Cut | Estimated Calories (per 100g) | Primary Fat Source | Key Nutritional Trait |
|---|---|---|---|
| Tenderloin (Grilled) | 179-211 | Low marbling, minimal fat cap | Extremely lean, very tender |
| Sirloin (Grilled, Lean) | 150-200 | Very lean | Excellent protein-to-calorie ratio |
| Ribeye (Grilled) | 250-300 | Rich marbling | Higher in fat, very flavorful |
| Flank Steak (Grilled) | ~192 | Lean cut | Strong flavor, best when marinated |
Cooking Tips for a Healthy Meal
To maximize the health benefits and control the calorie count of your grilled tenderloin, consider these tips:
- Choose Lean: Select a Select or Choice grade tenderloin, and trim any visible excess fat before grilling.
- Use Minimal Oil: A light coating of a heart-healthy oil like olive oil is all you need. Avoid using butter, which adds unnecessary saturated fat and calories.
- Flavor with Spices: Rely on herbs, spices, and a simple marinade to add flavor without boosting the calorie count. A sprinkle of salt and pepper or a rub with garlic powder and rosemary works wonders.
- Serve with Veggies: Pair your steak with grilled or roasted vegetables to create a balanced, nutrient-dense meal. The fiber from vegetables will help you feel full and satisfied.
Conclusion
While it’s challenging to provide a single, exact number due to variations in trimming and beef grade, you can reliably expect a 100g portion of grilled tenderloin steak to contain approximately 179 to 211 calories. This makes it a highly nutritious and lean protein choice for those managing their weight or simply aiming for a balanced diet. By paying attention to the cut and preparation method, you can enjoy this tender and flavorful steak while keeping your nutritional goals on track.
Optional Outbound Link: Learn more about different beef cuts and their nutritional profiles from an authoritative source like the USDA FoodData Central.
