What is the nutritional value of petite tender medallions?

December 4, 2025 •

3 min read

According to USDA data, a 3-ounce cooked serving of lean, trimmed beef contains 150 calories and 22 grams of protein. When prepared as medallions, the petite tender provides a highly concentrated and bioavailable source of essential nutrients, making it a valuable component of a healthy diet.

Quick Summary

This article breaks down the nutritional profile of petite tender medallions, detailing their high protein content, and rich supply of B vitamins, iron, and zinc. It also compares the petite tender to other popular beef cuts to highlight its lean-yet-flavorful advantages for health-conscious consumers.

Key Points

High-Quality Protein: Petite tender medallions are an excellent source of complete protein, with a 3-ounce serving providing around 22-23 grams.
Rich in B Vitamins: This cut is packed with essential B vitamins, including B12, Niacin, and B6, which are vital for energy, brain health, and immunity.
Source of Bioavailable Minerals: Petite tender provides heme iron, which is easily absorbed by the body, as well as significant amounts of zinc and selenium.
Lean and Low-Calorie: With only around 150 calories and 6 grams of fat per 3-ounce serving, it is a healthier alternative to fattier beef cuts.
Comparable to Filet Mignon: Also known as the 'poor man's tenderloin,' it offers comparable tenderness and flavor to pricier cuts but with a better nutritional and price point.
Supports Overall Health: The nutrient profile supports muscle growth, a healthy immune system, and can help prevent nutrient deficiencies like anemia.

A Lean and Nutrient-Dense Cut of Beef

The petite tender, also known as the teres major, is a small, lean cut of beef from the shoulder (chuck) primal. Its naturally tender texture and rich, beefy flavor make it a popular choice, often compared to the more expensive filet mignon. A cooked, 3-ounce serving of lean petite tender is typically low in calories and an excellent source of several key nutrients, especially high-quality protein.

Protein: A Building Block for Health

As a complete protein, petite tender medallions supply all nine essential amino acids the body needs for tissue repair, muscle growth, and hormone production. A standard 3-ounce serving provides roughly 22-23 grams of protein, a significant portion of the average person's daily requirements. This high protein concentration helps promote satiety, which can be beneficial for weight management.

Essential Vitamins and Minerals

Beyond protein, petite tender medallions offer a wealth of micronutrients vital for overall health. The concentration of B vitamins is particularly notable, supporting everything from energy metabolism to nervous system function.

Vitamin B12: Crucial for red blood cell formation and neurological function. A single serving can provide a substantial percentage of the daily recommended intake.
Niacin (B3): Supports energy production and DNA repair.
Vitamin B6: Important for brain development and immune system function.

In addition to these vitamins, the petite tender is a great source of essential minerals, which are more bioavailable from red meat than from plant-based sources.

Iron: The cut is rich in heme iron, which is absorbed more easily by the body than non-heme iron found in plant foods. This makes it particularly valuable for preventing iron-deficiency anemia.
Zinc: An important mineral for immune function, wound healing, and cell division.
Selenium: Acts as an antioxidant, protecting cells from damage, and also plays a role in thyroid function.

Comparison: Petite Tender vs. Other Beef Cuts

To better understand the nutritional profile of petite tender medallions, it's helpful to compare it with other popular cuts. The petite tender's location on the shoulder clod, a part of the cow that does very little work, contributes to its tenderness, while its minimal marbling keeps it lean.


Nutrient (per 3 oz cooked serving)	Petite Tender Medallions	Ribeye Steak	Top Sirloin Steak
Calories	~150	Higher (more fat)	~160
Total Fat	~6g	Significantly Higher (more marbling)	Lower to Moderate
Protein	~22g	Similar	Similar (~22-23g)
Iron	~2.2mg	Lower	Lower
B Vitamins	Excellent source	Excellent source	Excellent source
Tenderness	High	Very High	Moderate to High

Health Benefits of Incorporating Petite Tender Medallions

Regularly including lean red meat like petite tender medallions in a balanced diet can offer several health advantages. The high protein content supports a feeling of fullness, which can help manage overall calorie intake. For those with or at risk of anemia, the high concentration of bioavailable heme iron is a significant benefit. The rich profile of B vitamins contributes to improved energy levels and cognitive function. The combination of essential minerals, including zinc and selenium, boosts the immune system and supports metabolic processes. Unlike higher-fat cuts, the lean nature of the petite tender means these benefits can be reaped with less saturated fat intake.

The Role of Cooking Method

The nutritional value of petite tender medallions can be slightly impacted by the cooking method and any additions, such as bacon or sauces. Lean cooking methods like grilling, broiling, or pan-searing with minimal added fat are recommended to preserve its healthy profile. For specific recipes and ideas for preparing this cut, resources like Beef. It's What's For Dinner offer practical guidance. Visit Beef. It's What's For Dinner for recipe ideas.

Conclusion

In summary, the petite tender medallion is a nutritional powerhouse. It is a lean and flavorful cut of beef that provides a high-quality source of protein, essential B vitamins, and important minerals like iron and zinc. Its low-calorie, low-fat profile, combined with its impressive nutrient density, makes it an excellent choice for health-conscious consumers. By opting for a petite tender, you can enjoy the rich taste of beef while contributing significantly to your daily nutritional needs in a lean and balanced way.

Frequently Asked Questions

The petite tender and filet mignon are both lean, tender cuts of beef. The petite tender offers similar tenderness and flavor to filet mignon but is typically more affordable and may have a slightly different mineral profile. Both are excellent sources of protein and essential nutrients.

Yes, the petite tender is a good source of heme iron, which is the type of iron found in animal products. Heme iron is more easily absorbed by the body than non-heme iron from plant sources, making beef an effective way to boost iron intake and help prevent anemia.

No, when prepared correctly, the fat content in petite tender medallions is generally low. For a standard 3-ounce serving, the fat is around 6 grams, with only a small portion being saturated fat. This low-fat profile is part of what makes it a healthy red meat option.

No, like most lean beef cuts, petite tender medallions contain zero carbohydrates and no dietary fiber. They are a pure source of protein and fat, which is ideal for low-carb or ketogenic diets.

A 3-ounce serving of petite tender contains roughly 22-23 grams of protein. This is comparable to a 3-ounce serving of chicken breast, which provides about 26 grams of protein. While protein density is similar, beef offers a superior source of certain minerals like heme iron.

Beyond providing high-quality protein for muscle and tissue health, consuming petite tender can support a strong immune system, aid in energy production, and help prevent iron deficiency due to its rich mineral and B vitamin content.

To preserve the nutritional value and leanness of petite tender medallions, it is best to use lean cooking methods. Grilling, broiling, and pan-searing with minimal added oils are excellent choices that prevent excessive fat from being added to the cut.