Is Filet Mignon Considered Lean? A Nutritional Deep Dive

December 2, 2025 •

4 min read

According to the USDA, filet mignon, cut from the tenderloin, meets the criteria for a lean cut of meat due to its lower fat content compared to many other beef cuts. Its minimal marbling and incredible tenderness are the primary reasons behind this classification, making it a popular choice for health-conscious diners.

Quick Summary

Filet mignon is scientifically considered a lean beef cut, prized for its low fat content and buttery tenderness. A nutritional overview shows it is lower in calories and fat than other popular steaks like ribeye and New York strip, making it a healthy protein choice.

Key Points

Scientifically Lean: Filet mignon, from the tenderloin, qualifies as a lean cut of beef according to USDA guidelines due to its minimal fat content.
Rich in Nutrients: It is a high-quality source of protein, iron, zinc, and B vitamins, contributing to muscle health, energy, and immune function.
Lower in Fat than Others: Compared to popular steaks like ribeye and New York strip, filet mignon is significantly lower in total and saturated fat.
Requires Careful Cooking: Due to its leanness, high-heat and quick cooking methods like grilling or searing are best to prevent it from drying out.
Moderation is Key: Despite being lean, it's best enjoyed in moderation as part of a varied and balanced diet.

Understanding Lean Meat: How Filet Mignon Qualifies

To be classified as a 'lean' cut of beef, the USDA requires that a 3.5-ounce serving contain less than 10 grams of total fat, 4.5 grams or less of saturated fat, and under 95 milligrams of cholesterol. Filet mignon, sourced from the tenderloin, consistently meets these standards. The tenderloin is located in a minimally-used muscle section of the cow, which is why it develops very little intramuscular fat, known as marbling. This low-marbling characteristic, combined with the fact that it is typically trimmed of visible fat before cooking, cements its status as a lean option. However, it's worth noting that while lean, it is not the absolute leanest cut of beef available; cuts from the round, like eye of round, often contain even less fat.

Filet Mignon's Nutritional Profile

Beyond being lean, filet mignon is a fantastic source of other essential nutrients. A typical 3-ounce serving of cooked, trimmed filet mignon can provide over 20 grams of high-quality protein, which is essential for muscle building and repair. It is also packed with crucial vitamins and minerals, including:

Iron: Heme iron found in red meat is highly bioavailable, meaning the body absorbs it more easily than non-heme iron from plant sources. This is vital for oxygen transport throughout the body.
Zinc: An essential mineral that plays a key role in immune function, wound healing, and cell growth.
B Vitamins: Filet mignon is a great source of B vitamins, especially B12 and B6, which support nervous system function and red blood cell formation.

Lean vs. Fatty Steaks: A Comparative Look

While filet mignon offers a delicate, mild flavor, its leanness is a trade-off for the richer, beefier taste that comes from higher fat content and marbling in other cuts. Here's how it stacks up against some popular alternatives (based on a 3-ounce serving, cooked):


Steak Cut	Total Fat (g)	Saturated Fat (g)	Flavor Profile
Filet Mignon	~7-9	~3-4	Mild, buttery, extremely tender
Ribeye	~15+	~6+	Rich, beefy, juicy, and flavorful due to extensive marbling
New York Strip	~8-10	~3-5	Balanced, robust beef flavor with moderate marbling
Top Sirloin	~6-8	~2-3	Lean and flavorful, but less tender than filet

As the table illustrates, the fat content in filet mignon is significantly lower than a fatty cut like ribeye, providing a healthier choice without sacrificing a tender texture. A New York strip is often a middle ground, offering more flavor than filet but with more fat and a less tender consistency.

Cooking and Serving Lean Filet Mignon

Due to its low-fat nature, filet mignon must be cooked carefully to prevent it from drying out. Quick, high-heat methods like grilling, pan-searing, and broiling are ideal for achieving a perfect sear while keeping the interior juicy. Since it doesn't have the internal fat to baste itself, many chefs will add fat during cooking, such as a butter baste, or wrap it in bacon for added moisture and flavor. To maintain its lean profile, consider these tips:

Skip the butter baste and opt for a high-heat, non-stick cooking spray or a minimal amount of olive oil for searing.
Pair with healthy sides like steamed vegetables or a fresh salad instead of heavy, creamy sauces.
Use marinades with acidic ingredients like vinegar or citrus juice to add flavor and moisture.
Cook to medium-rare, as cooking beyond that point increases the risk of dryness due to the lack of fat.

A Balanced Approach to Enjoying Filet Mignon

Despite its lean profile, it's crucial to consume filet mignon in moderation as part of a varied diet. Incorporating other protein sources like poultry, fish, and legumes ensures a diverse intake of nutrients and helps to avoid the health implications associated with excessive red meat consumption. The portion size is also a key factor; a standard 3-ounce serving is recommended, not a larger 8-ounce steak, which would significantly increase the fat and calorie intake.

Conclusion

In conclusion, yes, filet mignon is considered a lean cut of beef. It offers an excellent source of high-quality protein, iron, zinc, and B vitamins, all with a relatively low fat content compared to other premium steak options. Its tenderness and delicate flavor make it a desirable choice for those seeking a healthier yet decadent dining experience. By understanding its nutritional profile and employing thoughtful cooking methods, you can enjoy filet mignon as part of a balanced and health-conscious diet.

The Lean Choice: Why Filet Mignon Stands Out

Lists of Lean Beef Cuts

Eye of Round Steak: Often ranked as one of the leanest beef cuts available.
Sirloin Tip Side Steak: Another very lean option from the round primal cut.
Top Sirloin Steak: A flavorful, lean option that is more affordable than filet mignon.
Tenderloin (Filet Mignon): The leanest of the premium steak cuts, prized for its tenderness.
Flank Steak: A lean, flavorful cut from the abdominal muscles.

Benefits of Lean Beef

Lean beef, including filet mignon, offers several health benefits when consumed in moderation as part of a balanced diet:

High-Quality Protein: Essential for muscle growth, repair, and overall body function.
Rich in Essential Nutrients: Excellent source of iron, zinc, and B vitamins.
Weight Management: Protein promotes satiety, helping you feel fuller for longer and supporting weight control.
Heart Health: Part of a heart-healthy diet when eaten in moderation, especially when compared to fattier cuts.

Frequently Asked Questions

A standard 3-ounce serving of cooked, trimmed filet mignon typically contains between 7 and 9 grams of total fat, qualifying it as a lean cut of beef.

Yes, filet mignon is healthier than ribeye in terms of fat content. It is a much leaner cut with less marbling, containing significantly less total and saturated fat than a rich ribeye steak.

Filet mignon's tenderness comes from its location on the cow. It is cut from the tenderloin, a muscle that does very little work, resulting in an exceptionally tender texture with minimal connective tissue.

High-heat, fast-cooking methods are best for lean filet mignon to prevent it from drying out. Pan-searing, grilling, or broiling will create a nice crust while keeping the inside tender and juicy.

Generally, grass-fed beef, including filet mignon, may be slightly leaner and have a different fatty acid profile than grain-fed beef. However, the cut itself is the primary determinant of leanness.

While filet mignon is very lean, some cuts from the round, like the eye of round steak, are often considered the leanest overall. These cuts are less tender but have even lower fat content.

To add flavor without significant fat, you can use rubs, marinades, or herbs. Wrapping it in bacon is a classic method that adds fat and flavor, but for a leaner approach, a simple seasoning with salt and pepper is best.

Yes, filet mignon can be a great option for a diet due to its high protein content and relatively low fat. Protein helps increase satiety, and when eaten in moderate portions, it can be a satisfying part of a calorie-controlled diet.