Is Filet Healthier Than Ribeye? An In-depth Nutritional Look

December 2, 2025 •

3 min read

A 3-ounce serving of trimmed filet mignon contains significantly less fat and fewer calories than the same size ribeye steak. This primary nutritional difference forms the core of the debate over whether filet is healthier than ribeye, influencing the choice for many health-conscious diners.

Quick Summary

This article provides a nutritional comparison of filet mignon and ribeye steak, examining key metrics like fat and calorie content. It outlines the health benefits and drawbacks of each cut, helping consumers make informed choices based on dietary goals and taste preferences.

Key Points

Filet is leaner: Filet mignon contains significantly less fat and fewer calories than ribeye, making it the healthier option for weight management.
Ribeye is more flavorful: The higher marbling in a ribeye results in a richer, more robust flavor profile compared to the mild taste of a lean filet.
Both are high in protein: Both steaks are excellent sources of high-quality, complete protein, which is essential for building and repairing muscle tissue.
Cooking method matters: Grilling or broiling are healthier cooking methods for both steaks, especially for ribeye, to avoid adding extra fats and calories.
Filet is more expensive: Due to its smaller size and greater tenderness, filet mignon is typically more expensive per pound than ribeye.
Moderation is key: Regardless of the cut, both steaks can be part of a healthy diet when consumed in moderation, considering overall fat and cholesterol intake.

Filet Mignon vs. Ribeye: The Nutritional Breakdown

The fundamental difference between filet mignon and ribeye lies in their fat content, which dictates their overall nutritional profile and taste. Filet mignon is a cut from the tenderloin, a muscle that sees very little use, resulting in an exceptionally lean and tender steak. In contrast, the ribeye comes from the rib section and is known for its rich, buttery flavor derived from generous marbling, or intramuscular fat. The health implications of these differences are significant, especially for those monitoring fat intake or managing weight.

Fat and Calorie Content

The most prominent nutritional disparity is the calorie and fat count. A 3.5-ounce (100g) serving of ribeye can contain approximately 291 calories and 22 grams of fat, while the same serving size of filet mignon can have around 185 calories and just 7 grams of fat, particularly when trimmed. This difference is largely due to the melting fat within the ribeye, which adds flavor but also calories during cooking. Filet mignon's low fat content makes it a more suitable option for those on a calorie-restricted or low-fat diet.

Protein and Micronutrient Comparison

Both steaks are excellent sources of high-quality, complete protein, providing all nine essential amino acids needed for muscle growth and repair. While the absolute protein content is comparable per serving, some sources suggest that lean cuts like filet mignon can contain a higher percentage of protein by weight because there is less fat occupying space. Both cuts are also rich in essential micronutrients:

Iron: Contains highly bioavailable heme iron, crucial for oxygen transport.
Zinc: Supports immune function and wound healing.
B Vitamins: Especially vitamin B12, which is vital for nerve function and energy production.

Potential Health Considerations

While beef offers a wealth of nutrients, it is important to consume it in moderation, especially fattier cuts like ribeye. Excessive intake of saturated fat, found in higher concentrations in ribeye, has been linked to increased cholesterol levels and a higher risk of heart disease. On the other hand, the leaner nature of filet mignon means a lower intake of saturated fat, making it a more heart-healthy choice when balanced with a nutritious diet.

How a steak is cooked also affects its health profile. Grilling or broiling without adding extra fats is recommended for both, but particularly for a rich cut like ribeye to minimize added calories. Conversely, because filet has less fat, it can dry out more easily, making careful cooking essential.

Comparison Table: Filet Mignon vs. Ribeye (per 3.5-ounce/100g serving)


Feature	Filet Mignon (Lean, Trimmed)	Ribeye (Typical)
Calories	~185 kcal	~291 kcal
Total Fat	~7g	~22g
Saturated Fat	~3g	~9g
Protein	~26g	~23g
Tenderness	Very High	High
Flavor Profile	Mild, buttery	Rich, bold, beefy
Cost	High (More Expensive)	High (Less expensive than filet)
Cooking Time	Quicker (leaner meat)	Longer (higher fat content)
Best for	Tender texture, lower fat	Robust flavor, juicy bite

Making the Healthiest Choice for You

When deciding between filet and ribeye, the 'healthier' option depends on your dietary goals and priorities. If your primary focus is to minimize fat and calories while enjoying a very tender piece of meat, filet mignon is the clear winner. Its delicate flavor profile also allows for creative, low-calorie pairings with sauces and side dishes. For those who prioritize a robust, beefy flavor and don't mind a higher fat and calorie count, ribeye is an indulgent but still nutritious choice, especially in moderation. The key is mindful consumption, controlling portion sizes, and opting for healthier cooking methods for either cut. Ultimately, a balanced diet is what truly determines overall health, not the occasional choice between two premium steak cuts. For more information on different cuts of beef and their nutritional content, resources like Beef. It's What's For Dinner are excellent guides.

Conclusion

In conclusion, filet mignon is definitively the healthier choice from a purely nutritional perspective due to its lower fat and calorie content. Its exceptional tenderness comes at the cost of a milder flavor profile, which some prefer, while the fatty marbling of a ribeye delivers a richer taste. Both steaks provide a substantial amount of high-quality protein and vital micronutrients, but the leaner filet makes it a superior option for those focused on heart health or weight management. Your preference for taste versus strict nutritional metrics should be the ultimate deciding factor.

Frequently Asked Questions

While both cuts are excellent protein sources, filet mignon may contain a higher percentage of protein by weight compared to a ribeye, due to its significantly lower fat content.

Excessive intake of ribeye's high saturated fat content can increase cholesterol levels, which poses a risk for heart disease. However, eating it in moderation can be part of a balanced diet.

Filet mignon is cut from the tenderloin, a muscle that doesn't bear weight or get much exercise. This low level of muscle activity results in very little connective tissue, making it exceptionally tender.

Marbling refers to the intramuscular fat that appears as small white streaks within a cut of meat. It is responsible for giving ribeye its signature flavor and juiciness when cooked.

Yes, you can eat ribeye on a diet, but it should be done in moderation due to its high fat and calorie content. Controlling portion size and cooking method is key.

For weight loss, filet mignon is the better choice because it is a much leaner cut with fewer calories compared to ribeye. It provides high protein without the added fat.

To keep filet mignon healthy, cook it using methods that require minimal added fat, such as grilling, broiling, or pan-searing with a small amount of oil. Given its leanness, avoid overcooking to prevent it from drying out.