A Detailed Macronutrient Breakdown of Raw Beef Tenderloin
Raw beef tenderloin is celebrated for its exceptional tenderness and mild flavor. For those tracking their nutritional intake, its macronutrient profile is highly favorable, characterized by high protein and moderate fat, with zero carbohydrates. The specific values depend heavily on the trimming process and the quality grade of the meat, which determines its level of intramuscular fat.
Typical Macros per 100g
Based on data from various nutritional sources, a standard 100g serving of raw beef tenderloin (with lean and fat combined) offers a robust and balanced macro profile.
- Protein: Approximately 20-22 grams. As a complete protein source, it contains all the essential amino acids necessary for muscle repair and growth.
- Fat: Ranges from 5 to 18 grams, influenced by the amount of visible and intramuscular fat. This includes saturated, monounsaturated, and polyunsaturated fats.
- Carbohydrates: 0 grams. Tenderloin is naturally carb-free, making it an excellent choice for ketogenic, paleo, and low-carb diets.
How Trimming and Grade Affect Macros
The preparation and quality grade of raw tenderloin have a significant impact on its final macronutrient composition. A 'lean only' cut will have different macros than one with 1/8-inch of fat remaining. Similarly, a 'Choice' grade cut, which has more marbling, will be fattier than a leaner 'Select' grade.
Here is an example list of variations based on preparation:
- Lean-only, trimmed tenderloin: This version is for those prioritizing low fat. Expect a higher protein-to-fat ratio and fewer calories overall.
- With fat trimmed to 1/8 inch: This is a more standard preparation that retains some of the flavor-enhancing fat, resulting in a higher fat and calorie count than the lean-only version.
- All grades, separable lean and fat: Represents the macros of the whole tenderloin, including the trimmable fat. This offers the highest fat and calorie content.
The Difference Between Raw and Cooked Macros
When cooking any type of meat, it naturally loses moisture, causing its weight to decrease. However, the total nutritional content—the protein, fat, and calories—does not change. This is a crucial point for accurate macro tracking. If you weigh and track your meat raw, you'll have the most precise figures. If you weigh it cooked, you must adjust the portion size to account for the water loss. For beef, a general rule is that it loses about 25% of its weight during cooking.
For example, 100g of raw tenderloin might yield approximately 75g of cooked tenderloin, but both portions contain the same number of grams of protein and fat. When using a food tracking app, be sure to consistently log whether the measurement is for the raw or cooked product to maintain accuracy.
Comparing Raw Tenderloin to Other Beef Cuts
To put tenderloin's macronutrient profile into perspective, here is a comparison with other common raw beef cuts. Data is based on a standard 100g serving.
| Beef Cut | Protein (g) | Fat (g) | Carbs (g) | Notes |
|---|---|---|---|---|
| Tenderloin (raw, lean) | ~22 | ~5-6 | 0 | Very lean, high protein. |
| Sirloin Steak (raw) | ~31 | ~5 | 0 | Slightly higher protein, similar fat profile to lean tenderloin. |
| Ground Beef (raw, 85/15) | ~19 | ~15 | 0 | Higher fat content than most tenderloin cuts. |
| Ribeye (raw) | ~19 | ~20+ | 0 | Known for higher marbling, resulting in significantly higher fat. |
Conclusion: A Macro-Friendly Protein Powerhouse
Raw beef tenderloin is an exceptional choice for anyone focused on a high-protein, low-carb diet. Its macronutrient profile is defined by its substantial protein content and generally moderate fat level, which can be further controlled by careful trimming. By understanding the macros for raw tenderloin and how cooking affects its weight, you can ensure accurate dietary tracking. Whether you are meal prepping for a high-protein diet or simply want a nutritious, lean source of meat, raw tenderloin delivers a macro-friendly solution that doesn't compromise on flavor or quality. For more information on specific nutrients and amino acids, you can refer to databases like the USDA FoodData Central.
