Is there a lot of protein in filet mignon?

December 26, 2025 •

3 min read

According to the USDA, a standard 3-ounce serving of trimmed filet mignon contains approximately 26 grams of high-quality, complete protein. This confirms that the tender, mild-flavored cut is indeed a significant source of this essential macronutrient.

Quick Summary

This nutritional breakdown explains the protein content of filet mignon, detailing its role as a high-quality protein source. It contrasts the protein levels with other popular steak cuts while also addressing the fat content and overall nutritional value.

Key Points

High-Quality Protein: Filet mignon is a significant source of complete protein, containing all nine essential amino acids needed for body function.
Approximate Protein Content: A standard 3-ounce serving of cooked, trimmed filet mignon provides around 26 grams of protein.
Nutrient-Dense: Besides protein, filet mignon is rich in essential micronutrients like iron, zinc, and B vitamins.
Relatively Lean Cut: Compared to more marbled cuts like ribeye, filet mignon contains less fat, especially when trimmed of excess fat.
Supports Satiety: Its high protein content can help increase feelings of fullness, which can be beneficial for weight management.
Preparation Matters: The cooking method affects the overall healthiness, with grilling and searing being better options than frying.

Filet Mignon's Protein Profile Explained

Filet mignon, cut from the tenderloin, is renowned for its buttery texture and mild flavor. Its nutritional profile, specifically its protein content, makes it a valuable component of many diets. While sometimes perceived as a fatty, indulgent cut, when trimmed properly, it offers a dense concentration of protein with relatively less fat compared to other cuts like ribeye.

The Nutritional Power of Filet Mignon Protein

Protein is crucial for numerous bodily functions, including building and repairing tissues, creating enzymes and hormones, and supporting immune health. The protein found in filet mignon is considered 'complete,' meaning it contains all nine essential amino acids that the human body cannot produce on its own. This makes it a highly bioavailable source of protein, ensuring your body can effectively use its nutritional components.

Filet mignon is an excellent protein source for various dietary goals, from muscle building to weight management. Its high protein content contributes to satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. For those following a low-carb diet, it provides a satisfying, protein-rich meal without any carbohydrates.

Comparing Filet Mignon Protein to Other Steaks

While filet mignon offers a substantial amount of protein, it's beneficial to compare it to other popular cuts to understand its place in the steak world. Different cuts of beef have varying fat-to-protein ratios, which influence their total calorie count and suitability for different dietary needs. Sirloin, for example, often contains slightly more protein per ounce than filet mignon due to its leaner nature. Ribeye, prized for its marbling, typically has a higher fat content and, consequently, a lower protein percentage per gram than leaner cuts like filet mignon and sirloin.

Protein and Fat Content Comparison Table

Here is a comparison of the typical macronutrient content for a 3-ounce cooked portion of several popular steak cuts, based on USDA data and nutritional information from various sources:


Cut of Steak	Protein (g)	Total Fat (g)	Calories (approx.)
Filet Mignon	~26g	~7g	~185
Sirloin	~27g	~9g	~200
Ribeye	~24g	~20g	~290
New York Strip	~25g	~12g	~230

Note: Nutritional values can vary based on factors like cooking method, cut specifics, and fat trimming.

The Broader Nutritional Benefits

Beyond protein, filet mignon is a rich source of several key vitamins and minerals. These nutrients work in synergy to support overall health and are essential for maintaining bodily functions. Filet mignon provides notable amounts of:

Iron: Crucial for oxygen transport throughout the body and for preventing anemia. The heme iron in beef is more readily absorbed by the body than non-heme iron from plant sources.
Zinc: An essential mineral for a strong immune system, wound healing, and cell growth.
B Vitamins: Includes B12, B6, niacin, and riboflavin, which play vital roles in energy production, nervous system health, and red blood cell formation.
Selenium: A powerful antioxidant that helps protect cells from damage.

How to Maximize the Health Benefits

While filet mignon is high in protein, preparation is key to a healthy meal. Grilling or pan-searing with minimal added fat is preferable to deep-frying. Pairing the steak with nutrient-dense, low-calorie vegetables like asparagus, spinach, or roasted broccoli can create a balanced and satisfying meal. Forgoing heavy, cream-based sauces can also help control overall calorie and saturated fat intake.

Conclusion: A Protein Powerhouse

So, is there a lot of protein in filet mignon? The answer is a resounding yes. As a complete protein source rich in essential nutrients like iron, zinc, and B vitamins, filet mignon is an excellent dietary choice when consumed in moderation as part of a balanced diet. Its high-quality protein content can support muscle maintenance, promote satiety, and contribute to overall wellness. While it's slightly higher in fat than some leaner cuts, its tenderness and nutrient density make it a desirable option for those prioritizing both taste and health.

For more information on the nutrient content of different beef cuts, consult resources like the U.S. Department of Agriculture's food database.

Frequently Asked Questions

Based on nutritional data, a 6-ounce serving of cooked filet mignon typically provides between 42 and 48 grams of high-quality protein.

Yes, like all animal meat, filet mignon is a complete protein, meaning it contains all nine essential amino acids necessary for the body.

Filet mignon's protein content is comparable to other popular steaks, but it is often higher per gram than fatty cuts like ribeye due to its lower fat content.

Yes, its high concentration of complete protein and essential amino acids makes filet mignon an excellent choice for supporting muscle repair and growth.

In addition to protein, filet mignon is a good source of iron, zinc, selenium, and B vitamins, particularly vitamin B12.

Filet mignon has a moderate amount of fat, and while it's considered relatively lean compared to fattier cuts, moderation is key. Trimming visible fat and choosing a healthy cooking method can minimize concerns.

Yes, due to its high protein content and moderate fat, filet mignon can fit into a balanced diet. Its protein helps promote satiety, which can assist in weight management.