Is Filet High in Protein? A Guide to Filet Mignon Nutrition

November 30, 2025 •

2 min read

Based on USDA data, a standard 3-ounce serving of cooked filet mignon contains approximately 23-26 grams of high-quality protein. This fact provides a quick answer to the question, 'Is filet high in protein?' indicating that it is indeed a very strong protein source.

Quick Summary

Filet mignon is an excellent source of high-quality, complete protein, providing a substantial amount per serving. This tender beef cut is also notably leaner than other premium steaks, containing essential nutrients like iron and zinc.

Key Points

High-Quality Protein: A 3-ounce serving of cooked filet mignon provides 23-26 grams of complete protein, containing all essential amino acids.
Leaner Cut: Filet mignon is one of the leanest premium steak options, with less marbling than cuts like ribeye.
Rich in Nutrients: In addition to protein, filet is packed with important minerals like iron and zinc, and essential B vitamins.
Promotes Satiety: The high protein content can increase feelings of fullness, which is beneficial for managing appetite and weight.
Cooking Versatility: Its low-fat nature makes it ideal for healthy cooking methods like grilling or broiling.
Part of a Balanced Diet: When enjoyed in moderation and paired with vegetables, filet mignon can be a healthy dietary choice.

The Nutritional Profile of Filet Mignon

Filet mignon is a premium beef cut prized for its tenderness and flavor. It is also a significant source of high-quality protein, crucial for muscle repair, growth, and other bodily functions.

Protein: The Main Event

Filet mignon is a concentrated source of protein. A 3-ounce serving offers 23 to 26 grams, while a 10-ounce portion can provide up to 48 grams. This protein is complete, containing all nine essential amino acids. High protein intake can also help increase satiety.

Beyond Protein: Key Nutrients

In addition to protein, filet mignon is rich in other essential nutrients.

Iron: It's a good source of heme iron, which is easily absorbed by the body and vital for oxygen transport.
Zinc: Important for immune function and metabolism.
B Vitamins: Contains B12, B6, and niacin, supporting energy production and brain health. B12 is naturally found only in animal products.
Selenium: An important mineral with antioxidant properties.

Filet vs. Other Steak Cuts: A Protein Comparison

Filet mignon offers a favorable lean-to-protein ratio compared to other cuts. It is one of the leaner steak options.


Steak Cut	Protein (per 10 oz cooked)	Fat (per 10 oz cooked, approximate)
Filet Mignon	~48g	~30g-40g*
Sirloin	~50g	~30g*
Ribeye	~42g	~70g*

*Note: Fat content is an estimate and can vary significantly based on the cut's marbling and cooking method.

How to Incorporate Filet Mignon into a High-Protein Diet

Filet mignon can be a regular part of a high-protein diet. Simple cooking methods help maintain its health benefits.

Cooking Methods for a Healthy Filet

Grilling: Uses little added fat.
Broiling: Direct high heat for a good sear.
Pan-Searing: Use minimal healthy oil and finish in the oven.

Balancing Your Plate

Pair filet mignon with nutritious sides like roasted vegetables, mashed potatoes, or a fresh salad for a balanced meal.

Conclusion: Is Filet High in Protein?

Yes, filet is high in protein and a nutrient-dense choice. It provides complete protein, essential vitamins, and minerals, and is leaner than many other premium cuts. Enjoyed in moderation with healthy sides, it's a valuable part of a balanced diet.

For more information on protein and meat nutrition, consider exploring reputable health sources like Healthline's article on beef nutrition.

Frequently Asked Questions

A standard 3-ounce serving of cooked filet mignon provides approximately 23-26 grams of complete protein.

Yes, filet mignon is considered one of the leanest cuts of beef, containing minimal fat and marbling compared to other popular steaks like ribeye.

While filet is high in protein, other cuts like sirloin can be slightly higher per ounce. However, filet offers an excellent protein-to-fat ratio, making it a great option for those watching fat intake.

Yes, beyond protein, filet mignon is a rich source of essential nutrients, including iron, zinc, selenium, and B vitamins like B12, which are crucial for overall health.

Yes, the high protein content in filet mignon promotes feelings of fullness, which can help manage appetite and reduce overall calorie intake, supporting weight loss goals.

To maintain its lean profile, healthy cooking methods such as grilling, broiling, or pan-searing with minimal oil are recommended.

The tenderloin, where filet mignon is cut from, is a muscle located along the cow's spine that sees little use. This minimal activity results in less connective tissue, giving it a remarkably tender texture.