How Many Calories in a 4 oz Filet? Your Complete Nutritional Guide

November 11, 2025 •

3 min read

According to nutrition data, a 4 oz serving of cooked, lean filet mignon can contain as few as 180 to 210 calories, but this can vary based on preparation and trimming. This guide breaks down exactly how many calories in a 4 oz filet, covering key nutritional facts and factors that influence its total caloric value.

Quick Summary

Filet mignon is a lean, protein-rich steak, with a 4 oz serving typically ranging from 180-240 calories depending on cooking methods and trimming. The macronutrient content consists mainly of protein and healthy fats, with virtually no carbohydrates.

Key Points

Calorie Range: A 4 oz cooked filet mignon generally contains between 180 and 240 calories, depending on trimming and cooking method.
Leanest Cut: Filet mignon is one of the leanest cuts of beef, making it a great choice for a high-protein, lower-calorie meal.
Cooking Matters: Grilling or broiling without added fats like butter or oil will result in the lowest calorie count.
Protein Power: A 4 oz serving provides a significant amount of protein, around 21 to 35 grams, which aids in muscle building and satiety.
Rich in Nutrients: Beyond protein, filet mignon is a good source of iron, zinc, and B vitamins, particularly B12.
Mind the Extras: Watch out for added calories from heavy sauces, butters, and excessive oils, which can drastically increase the total count.

Understanding the Calorie Count in Your Filet

The calorie count for a 4 oz filet is not a single, fixed number; it varies based on several key factors. The primary variables are the cut's initial fat content (marbling), whether it is cooked or raw, and the cooking method used. Generally, a 4 oz portion of lean, cooked filet mignon is a fantastic source of protein with a moderate calorie count, making it a popular choice for those watching their weight or building muscle.

The Nutritional Breakdown of a 4 oz Filet

To understand the caloric value, it helps to look at the macronutrient profile. Protein and fat are the two main contributors to the calories in steak, as carbohydrates are typically absent in unseasoned meat. A typical 4 oz cooked filet mignon offers a robust nutritional profile:

Calories: Approximately 180 to 240 calories, depending on the specific cut and preparation.
Protein: Around 21-35 grams, which is a substantial portion of your daily recommended intake.
Fat: Generally low, with 8-13 grams of total fat, including both saturated and unsaturated fats.
Carbohydrates: Zero.

Beyond the macronutrients, filet mignon is also a good source of essential vitamins and minerals, including iron, zinc, and a significant amount of B12, which are crucial for energy and overall health.

How Cooking Methods Impact Filet Calories

Your cooking technique plays a significant role in the final calorie count. The lean nature of filet mignon means it doesn't need much fat to cook, but adding ingredients will increase the calorie total. Here’s a comparison:

Grilling: This method involves no additional fats and allows excess fat to drip away, resulting in the lowest possible calorie count. It relies on the heat of the grill to cook the steak and imparts a smoky flavor.
Broiling: Similar to grilling, broiling cooks the steak with minimal added fat and allows for a quick, searing preparation.
Pan-Searing with Butter: A common and delicious technique, pan-searing with a tablespoon of butter can add an extra 100 calories or more to your meal. Using a non-stick pan with a small amount of oil is a good compromise.

Filet Mignon vs. Other Steak Cuts

To put the calorie count of a 4 oz filet into perspective, it's helpful to compare it with other popular beef cuts. This comparison assumes a standard cooking method like grilling with minimal added fat.


Steak Cut (3.5 oz / 100g, cooked)	Approx. Calories	Approx. Protein (g)	Approx. Fat (g)
Filet Mignon	150-200	22-26	6-9
Sirloin	150-200	24	3
Ribeye	250-300	17	19
T-Bone	200-250	20-25	15-20

As the table demonstrates, filet mignon and sirloin are among the leanest options, making them excellent choices for those focusing on a high-protein, lower-fat diet.

Tips for Preparing a Low-Calorie Filet

To enjoy a delicious filet while keeping the calories in check, follow these simple tips:

Choose the right cut: Select a well-trimmed filet mignon from a reputable butcher. Less visible fat means fewer calories.
Season simply: Use herbs, spices, salt, and pepper instead of high-calorie marinades or sauces. A simple sprinkle of seasoning can enhance the flavor without adding fat.
Use low-calorie cooking methods: Grill, broil, or use a non-stick pan with a minimal amount of cooking spray or healthy oil. Grilling is an especially effective way to cook a filet with the least amount of added fat.
Control your portion size: Stick to the 4 oz serving size. While a filet is relatively low in calories, larger portions will add up quickly.
Pair with healthy sides: Serve your filet with a large portion of steamed or roasted vegetables and a side salad. This adds fiber and nutrients without a significant calorie increase.

Conclusion

A 4 oz filet mignon is an excellent choice for a lean, high-protein meal. The calorie count, which typically falls between 180 and 240, is influenced by the initial fat content and how the steak is prepared. By choosing lean cuts, utilizing low-calorie cooking methods like grilling, and being mindful of portion sizes, you can enjoy this tender and flavorful steak as a healthy part of your diet. Its rich nutritional profile of protein, vitamins, and minerals makes it a satisfying and wholesome choice. For more in-depth nutritional data on filet mignon and other beef cuts, you can consult resources like the USDA's FoodData Central.

Note: All calorie and nutritional values mentioned are estimates and can vary based on the specific animal, cut, and preparation. It's always best to use a nutrition tracker for precise calculations based on your specific meal.

Frequently Asked Questions

A raw 4 oz beef tenderloin, which is the cut used for filet mignon, contains approximately 280 calories. This can be higher due to moisture loss during cooking, though some of the fat may also render out.

Yes, filet mignon is an excellent choice for weight loss when prepared healthily. As one of the leanest cuts of beef, it provides a high amount of protein for relatively few calories, promoting satiety and muscle maintenance.

A 4 oz serving of cooked filet mignon is an outstanding source of protein, providing between 21 and 35 grams of protein, depending on the exact cut and trim.

A 3.5 oz serving of filet mignon typically has 150-200 calories, while a ribeye of the same size can have 250-300 calories, reflecting the ribeye's higher fat content and marbling.

Yes. To keep the calorie count low while pan-searing, use a minimal amount of cooking spray or a teaspoon of healthy oil instead of butter. Use a non-stick pan to avoid needing excess fat for searing.

To reduce calories, choose a lean cut like filet, trim any visible fat, use grilling or broiling as your cooking method, and pair the steak with non-starchy vegetables instead of carb-heavy sides.

Yes, the grade of beef affects the calorie count. Higher grades like USDA Prime have more marbling (intramuscular fat), which will increase the calorie count compared to leaner grades like Select.