The Core Macronutrient Profile of 150g Tenderloin
When calculating the macronutrients for 150g tenderloin, it is crucial to specify whether the meat is raw or cooked, and if all fat has been trimmed. Cooking causes water loss and renders fat, concentrating the nutrients and changing the final caloric and macro composition. A popular and health-conscious option is to consume a cooked, lean cut with minimal fat.
For a 150g portion of beef tenderloin that has been cooked and had all separable fat trimmed, the nutritional breakdown is approximately:
- Calories: 303 kcal
- Protein: 46g
- Fat: 12g
- Carbohydrates: 0g
It's worth noting the significant impact of the cooking process by comparing this to the raw version. A 150g serving of raw beef tenderloin (with some fat) would have a different profile, with higher fat and lower concentrated protein.
The Impact of Raw vs. Cooked Macros
The nutritional values provided by data sources often specify whether the meat is raw or cooked. The primary difference lies in the water content. During cooking, water evaporates, causing the remaining protein and fat to become more concentrated. Therefore, a 150g portion of raw tenderloin will yield a denser, higher-calorie, higher-protein, and higher-fat result once cooked down to a smaller weight. Conversely, starting with a 150g cooked portion means the nutritional information reflects the final product on your plate.
Comparing Tenderloin with Other Meat Cuts
To put tenderloin's macro profile into perspective, let's compare it to other common meat cuts. The following table illustrates the approximate macronutrients for a 150g cooked, lean portion of each.
| Meat Cut (150g cooked) | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Beef Tenderloin (Lean) | ~303 | ~46 | ~12 | 0 |
| Pork Tenderloin (Lean) | ~180 | ~31 | ~5 | 0 |
| Sirloin Steak (Lean) | ~301 | ~32.4 | ~19.1 | 0 |
This comparison highlights why tenderloin is a popular choice for those seeking a high-protein, moderate-fat, and zero-carb meat option. Pork tenderloin offers an even leaner alternative, while sirloin provides similar calories but with a different protein-to-fat ratio.
Beyond Macros: The Health Benefits of Tenderloin
While the macros for 150g tenderloin are impressive, this cut offers more than just protein and fat. It is a rich source of vital micronutrients that are important for overall health.
- B Vitamins: Tenderloin is particularly rich in B-vitamins, especially Vitamin B12 and Vitamin B6. These are crucial for energy production, nerve function, and red blood cell formation.
- Essential Minerals: The meat provides a good dose of minerals such as iron, zinc, and selenium.
- High-Quality Protein: The protein found in tenderloin is complete, meaning it contains all nine essential amino acids needed for muscle repair and growth.
How to Prepare Tenderloin for Optimal Macros
To ensure your 150g tenderloin aligns with your nutritional goals, consider these cooking tips:
- Trim Visible Fat: Before cooking, trim off any excess visible fat to reduce the overall fat and calorie content. This is already accounted for in the lean, cooked figures cited.
- Choose a Lean Cut: If you are in control of the purchase, opt for leaner grades of meat. shows that leaner, raw tenderloin has fewer calories and fat than versions with fat included.
- Use Lean Cooking Methods: Opt for grilling, broiling, or roasting over pan-frying with lots of oil. This minimizes added fats during the cooking process.
- Pair with Healthy Sides: Serve your tenderloin with nutrient-dense, low-calorie vegetables like broccoli or asparagus to create a well-rounded and healthy meal.
Conclusion: A Macro-Friendly Protein Source
In summary, a 150g serving of cooked, lean beef tenderloin is an excellent and nutrient-dense protein source. With zero carbs, a moderate fat content, and a substantial protein boost, it is an ideal component for many dietary plans, including low-carb, keto, and high-protein regimens. The nutritional profile, coupled with key vitamins and minerals, makes it a valuable addition to a healthy eating pattern. Always remember that cooking and fat content can influence the final macronutrient count, so selecting lean cuts and healthy preparation methods is key.
USDA FoodData Central
The FoodData Central database is the USDA's authoritative source for food nutritional information, including the data used in this article. USDA FoodData Central
