Is Filet Mignon Fatty or Lean? Unpacking the Nutrition for a Balanced Diet

October 23, 2025 •

3 min read

According to the USDA, a trimmed 3-ounce serving of cooked beef tenderloin, which includes filet mignon, is officially considered a lean cut. So, is filet mignon fatty or lean? Contrary to its reputation for richness, this prized steak is one of the leaner options available due to its location on the cow.

Quick Summary

Filet mignon comes from the minimally-used tenderloin muscle, resulting in a low-fat, tender cut. It is a source of high-quality protein and essential nutrients like iron and B vitamins, making it a healthy choice when cooked without excessive added fat and consumed in moderation.

Key Points

Filet Mignon is a Lean Cut: It comes from the minimally-used tenderloin muscle, resulting in very low intramuscular fat (marbling).
High in Protein and Nutrients: A standard serving is an excellent source of protein, Vitamin B12, iron, and zinc.
Cooking Method Matters: The way you prepare it drastically impacts its final fat content. Grilling or broiling is the healthiest option.
Watch Restaurant Portion Sizes: Typical restaurant servings (often 6-8 oz) are much larger than a recommended 3-4 oz portion, increasing total calories and fat.
Pair with Fiber-Rich Foods: To create a balanced meal, serve filet mignon with vegetables and whole grains, as it contains no dietary fiber.

Understanding the Filet Mignon's Lean Profile

Filet mignon is derived from the tenderloin, a long, cylindrical muscle running along the cow's spine. Because this muscle is non-weight-bearing and does very little work, it is exceptionally tender and contains very little intramuscular fat, known as marbling. The lack of strenuous use means less connective tissue develops, resulting in its famously soft, melt-in-your-mouth texture. The visual absence of large fat pockets and limited marbling sets it apart from fattier cuts like the ribeye.

The Nutritional Breakdown of Filet Mignon

To better understand its profile, let's examine the nutritional values. A standard 3-ounce (85g) portion of cooked, trimmed filet mignon offers a compelling balance of high-quality protein and minimal fat, provided it's prepared simply.

Protein: A 3-ounce serving contains approximately 23 to 26 grams of protein, essential for muscle building and repair.
Fat Content: Total fat content is low, averaging around 7 to 9 grams, with a small portion being saturated fat (around 2.8 to 3.5 grams).
Calories: This translates to a moderate calorie count, typically around 170 to 185 calories for a 3-ounce serving.
Micronutrients: Filet mignon is also rich in vital micronutrients. A single serving is an excellent source of Vitamin B12, zinc, and selenium, and a good source of iron, phosphorus, and other B vitamins.

How Filet Mignon Compares to Other Popular Steaks

To fully appreciate its lean profile, it's helpful to see how it stacks up against other popular steak cuts. The following table compares the typical nutritional content for different steak cuts based on approximate 3.5-ounce (100g) cooked portions.


Feature	Filet Mignon	Sirloin (Lean)	Ribeye	New York Strip
Tenderness	Most Tender	Moderate	Moderate to High	Moderate to High
Total Fat	~11.0g	~7.8g	~18.6g	~13.8g
Marbling	Minimal	Limited	High	Moderate
Flavor	Mild, Delicate	Robust, Beefy	Rich, Beefy	Bold, Beefy
Calories	~227 kcal	~201 kcal	~274 kcal	~244 kcal

Factors Influencing Filet Mignon's Healthiness

While the cut itself is lean, the final health profile of your meal depends on several factors beyond just the beef itself.

Cooking Method

Leanest Option: Grilling or broiling without adding extra fats is the best way to maintain its lean qualities. These methods create a flavorful crust while keeping the calorie and fat content low.
Higher Fat Options: Pan-searing with significant amounts of butter or oil will increase the total fat and calorie count. Adding cream-based sauces or bacon-wrapping will have a similar effect.

Portion Size

Typical Serving: A 3-ounce serving, roughly the size of a deck of cards, provides a balanced amount of protein and nutrients without excess fat.
Restaurant Portions: Be mindful that many restaurant-served filet mignons are larger, often 6 to 8 ounces, which will significantly increase the total calories and fat.

Cattle Diet

Grass-Fed vs. Grain-Fed: Grass-fed filet mignon tends to be leaner and have a better omega-3 to omega-6 fatty acid ratio, which can be beneficial for heart health. Grain-fed beef may have slightly higher marbling and fat content.

Incorporating Filet Mignon into a Healthy Diet

Here are some tips for enjoying this delicious cut while adhering to a healthy nutrition plan:

Maintain Portion Control: Stick to a 3- to 4-ounce serving size to keep calorie and fat intake in check.
Prioritize Healthy Cooking: Opt for grilling, broiling, or baking rather than pan-searing with excessive oil or butter.
Focus on Nutrient-Dense Pairings: Serve your filet with a large portion of steamed or roasted vegetables and a source of fiber like sweet potatoes or quinoa to create a balanced meal.
Enhance Flavor Naturally: Instead of heavy cream sauces, use fresh herbs, a splash of red wine reduction, or a squeeze of lemon juice to enhance the flavor profile without adding unnecessary fat.
Choose Wisely: If you have health concerns like high cholesterol, select the leanest cuts available and consult your doctor for personalized dietary advice.

Conclusion

In summary, the answer to "Is filet mignon fatty or lean?" is clear: it is a naturally lean and tender cut of beef. Its minimal fat content, combined with its high protein and rich micronutrient profile, makes it a healthy choice for red meat consumption. However, as with any dietary component, moderation and preparation methods are key. By controlling portion sizes, choosing healthier cooking techniques, and pairing it with nutrient-dense foods, you can enjoy the luxurious taste of filet mignon while maintaining a balanced diet. It's a prime example of how even premium items can fit into a conscious eating plan when handled thoughtfully.

For more information on healthy eating and dietary recommendations, visit the Mayo Clinic's blog on choosing lean cuts of meat.

Frequently Asked Questions

Filet mignon is tender because it is cut from the beef tenderloin, a muscle that does very little work during the cow's life. This results in very little connective tissue and low fat marbling, which contributes to its soft, buttery texture.

Grass-fed filet mignon is often leaner and may contain a higher ratio of beneficial omega-3 fatty acids compared to grain-fed beef. While both are healthy protein sources, grass-fed is generally considered a slightly healthier option.

Yes, filet mignon can be part of a weight loss diet due to its high protein content, which can help you feel full. The key is to manage portion size and choose a low-fat cooking method like grilling or broiling to control calorie intake.

No, filet mignon has a mild, delicate flavor compared to fattier cuts like ribeye, which have a more robust, beefy taste. Its mild flavor makes it very versatile and responsive to seasonings and sauces.

The healthiest ways to cook filet mignon are grilling, broiling, or baking, as these methods do not require much added fat. Pan-searing with a minimal amount of a healthy oil like olive oil is also a good option.

Filet mignon contains both saturated and unsaturated fats. While it's important to monitor saturated fat intake, the overall fat content is relatively low, especially compared to other cuts. Most of the fat is concentrated in leaner, healthier monounsaturated fats.

While it's a lean and healthy option, experts still recommend moderation with red meat consumption. Limiting intake to a few servings per week and incorporating a variety of other protein sources is a good approach for overall health.