What is the nutritional value of steak medallions?

December 3, 2025 •

3 min read

According to the USDA, a 3-ounce serving of lean beef provides approximately 22 grams of high-quality protein, making steak medallions a powerful choice for muscle building and satiety. This compact cut offers significant nutritional value, making it a favorite among health-conscious diners.

Quick Summary

Steak medallions, typically cut from lean beef tenderloin or sirloin, offer a concentrated source of high-quality protein along with essential vitamins like B12 and minerals including iron and zinc. Their relatively low-fat content and nutrient density make them a very healthy option when prepared correctly.

Key Points

High-Quality Protein: Steak medallions are an excellent source of complete, high-quality protein, crucial for muscle repair and satiety.
Lean and Lower in Fat: Typically cut from tenderloin or sirloin, medallions are a very lean steak option, containing less fat than many other cuts.
Rich in B Vitamins: This cut provides significant amounts of B vitamins, especially B12 and B6, which are essential for nerve function and energy production.
Mineral Powerhouse: Medallions are a great source of important minerals, including highly absorbable heme iron, immune-boosting zinc, and antioxidant selenium.
Supports Weight Management: The high protein content helps you feel fuller longer, which can assist with appetite control and weight management.
Health-Conscious Cooking: Grilling or broiling is recommended to minimize fat and maximize health benefits, rather than frying in excessive oil or butter.

Understanding Steak Medallions: The Leaner Cut

Steak medallions are small, round cuts of meat typically taken from very lean and tender sections of beef, such as the tenderloin or the center-cut sirloin. Because they are sourced from these naturally low-fat areas, medallions represent one of the healthiest beef choices available. Their compact size also allows for quick cooking, making them a convenient option for a nutritious meal.

The Core Nutritional Breakdown

When you choose steak medallions, you are getting a significant amount of nutrients for a relatively low-calorie cost, especially compared to fattier cuts. A standard 3-ounce (85g) serving of cooked, lean steak medallion provides a robust nutritional profile.

Calories: Approximately 150-170 kcal, depending on the exact cut and preparation method.
Protein: An excellent source, offering around 22-26 grams of complete protein. This is fundamental for muscle repair, satiety, and overall energy.
Fat: Lean medallions contain about 6 grams of total fat, with only around 2.4 grams of that being saturated fat.
Carbohydrates: They contain no carbohydrates, making them suitable for low-carb or ketogenic diets.

Essential Vitamins Found in Medallions

Beyond macros, steak medallions are packed with a variety of vital vitamins, particularly those in the B-complex family. These play crucial roles in metabolism and nervous system function.

Vitamin B12: Medallions are an outstanding source, providing well over 100% of the Daily Value per serving. Vitamin B12 is essential for nerve function, red blood cell formation, and DNA synthesis.
Vitamin B6: Important for metabolism, immune function, and brain health.
Niacin (B3): Aids in converting food into energy and supports a healthy nervous system.
Riboflavin (B2): Works with other B vitamins to help the body produce energy.

Key Minerals for Overall Health

Medallions are a great source of minerals, many of which can be harder to get from other food groups. This makes them a great way to bolster your mineral intake.

Iron: A significant source of highly bioavailable heme iron, which is easier for the body to absorb than the non-heme iron found in plants.
Zinc: Provides a large portion of the daily recommended intake. Zinc is crucial for immune function, protein synthesis, and cell growth.
Selenium: A powerful antioxidant that protects cells from damage.
Phosphorus: Plays a vital role in bone health and how the body uses and stores energy.

Cooking Methods and Their Nutritional Impact

The nutritional profile of your steak medallions is also affected by how you prepare them. Healthier cooking methods can help minimize fat intake while preserving nutrients.

Grilling or Broiling: These methods allow excess fat to drip away from the meat, further reducing the fat content of the final dish.
Pan-Searing: Using a small amount of a healthy oil like olive oil in a skillet can provide a delicious crust without adding excessive fat.
Avoid Excess Fat: Cooking medallions with large amounts of butter or high-fat sauces will significantly increase the calorie and saturated fat content, negating some of the lean cut's benefits.

Comparison Table: Steak Medallions vs. Other Cuts (per 3.5oz / 100g)


Cut of Steak	Approximate Calories	Approximate Protein	Saturated Fat
Medallion (Tenderloin)	150-170	22-26g	2.4g
Skirt Steak	215	~25g	4.5g
Ribeye	291	~25g	8.7g
Porterhouse	250	~24g	5.2g

The Takeaway for Healthy Eaters

Choosing steak medallions is a smart move for those monitoring their calorie and fat intake while seeking to maximize protein. The high protein content promotes satiety, which can help with weight management by making you feel full for longer. The abundance of essential vitamins and minerals supports everything from muscle function to a healthy immune system. For an excellent resource on incorporating lean beef into a heart-healthy diet, consider the New York Beef Council's information on beef and health.

Conclusion

Steak medallions are an excellent and nutritionally dense choice for any diet. They deliver high-quality protein, essential B vitamins, and a crucial array of minerals like iron, zinc, and selenium, all within a lean and lower-calorie package. By opting for healthy cooking methods, you can fully leverage their impressive nutritional benefits, making them a delicious and healthy component of a balanced meal plan. Their quick preparation time is another bonus, providing a convenient way to enjoy a nutritious, satisfying meal.

Frequently Asked Questions

Yes, steak medallions are considered a very healthy cut of meat because they are typically from lean parts of the cow, such as the tenderloin or sirloin. They are lower in fat and calories than many other steak cuts while being very high in protein and essential nutrients.

Nutritionally, steak medallions are significantly leaner than cuts like ribeye or porterhouse, containing less total fat and saturated fat. However, they still offer a similar concentration of high-quality protein, vitamins, and minerals as other beef cuts.

A typical 3-ounce (85g) serving of cooked, lean steak medallions provides approximately 22-26 grams of high-quality protein.

Yes, they are rich in important vitamins and minerals. Medallions are an excellent source of B vitamins, especially B12 and B6, and are high in minerals like iron, zinc, and selenium.

The iron found in steak medallions is heme iron, which is more easily absorbed by the body compared to the non-heme iron found in plant-based sources. This makes medallions a highly effective way to boost iron intake.

To preserve nutritional value and minimize added fat, grilling or broiling are excellent cooking methods. These techniques allow excess fat to render and drip away from the meat. Pan-searing with a minimal amount of healthy oil is also a good option.

Yes, steak medallions can be beneficial for weight management. Their high protein content promotes satiety, helping you feel full for longer and reducing the likelihood of overeating. They also provide essential nutrients that support an active lifestyle.