Which is healthier, ribeye or tenderloin?

December 1, 2025 •

3 min read

According to nutritional data, a 100-gram serving of tenderloin contains significantly less fat and fewer calories than a comparable ribeye cut. This makes tenderloin the technically healthier option for those monitoring their fat and calorie intake.

Quick Summary

Comparing ribeye and tenderloin reveals key differences in fat and calorie content. While ribeye is celebrated for its rich, marbled flavor, tenderloin is the leaner, lower-calorie alternative. The healthier choice depends on your dietary goals and cooking methods.

Key Points

Tenderloin is Leaner: Tenderloin has significantly less fat and fewer calories per serving than ribeye.
Ribeye is More Flavorful: The rich flavor of ribeye comes from its higher fat marbling.
Both are High in Protein: Both ribeye and tenderloin are excellent sources of protein, zinc, and B vitamins.
Cooking Method Matters: Grilling or broiling is the healthiest way to prepare either cut, as it reduces fat content.
Choose Based on Goals: Opt for tenderloin if you prioritize lower fat and calorie intake; choose ribeye for a richer flavor experience, consumed in moderation.
Portion Control is Key: Regardless of the cut, managing portion size is the most important factor for healthy consumption.

Nutritional Breakdown: Ribeye vs. Tenderloin

When choosing a steak based on health, understanding the fundamental nutritional differences is crucial. Ribeye is known for its rich, beefy flavor, a direct result of its abundant marbling—the streaks of fat within the meat. This higher fat content, while delivering flavor, also translates to more calories per serving. Tenderloin, on the other hand, is a leaner cut with very little marbling, making it the more tender, albeit less flavorful, choice from a pure beef perspective.

Calories and Fat Content

The most significant health difference lies in the caloric and fat density of each cut. On average, a 3.5-ounce (100-gram) serving of ribeye contains nearly 300 calories and roughly 20 grams of fat. In contrast, the same size serving of trimmed tenderloin (filet mignon) can have a calorie count closer to 227 calories and around 7 grams of total fat. This substantial difference makes tenderloin the clear winner for anyone seeking to minimize their caloric or fat intake.

Protein and Saturated Fat

Both cuts are excellent sources of high-quality protein and essential nutrients like iron, zinc, and B vitamins. However, the ratio of fat to protein differs. The higher marbling in ribeye means a larger percentage of its calories come from fat, including saturated fat. While tenderloin still contains saturated fat, its overall lower quantity makes it a heart-healthier choice for those monitoring their cholesterol levels. The protein content is fairly similar between the two, meaning you can get your protein fix from either steak.

The Role of Cooking Method

Your cooking method can drastically alter the final nutritional profile of your steak. For the healthiest result, regardless of the cut, consider these techniques:

Grilling or Broiling: These methods allow excess fat to drip away, reducing the overall fat content.
Pan-Searing: When pan-searing, use a minimal amount of healthy oil, like olive oil, instead of butter.
Trimming Fat: Before cooking a fattier ribeye, trim any large, visible portions of external fat.

Conversely, cooking methods that add fat, such as deep-frying or pan-frying with excessive butter, will increase the calorie and fat count of even the leanest tenderloin.

Flavor vs. Health: Making Your Choice

Your decision ultimately comes down to your priorities. Are you a purist who craves the intense, fatty flavor of a ribeye? Or do you prefer the leaner, more delicate texture of a tenderloin? Fortunately, you can have both by practicing moderation and choosing healthier preparation methods.

Comparison of Ribeye and Tenderloin (per 100g, cooked)


Feature	Ribeye	Tenderloin	Notes
Calories	~290 kcal	~227 kcal	Ribeye is significantly higher in calories due to fat.
Total Fat	~20g	~7g	Tenderloin has a much lower fat content.
Saturated Fat	~8.7g	~4.2g	Less marbling in tenderloin means less saturated fat.
Protein	~24g	~26g	Both are excellent sources of high-quality protein.
Flavor	Rich, beefy, intense	Mild, delicate	Ribeye's flavor comes from its fat content.
Tenderness	Tender and juicy	Exceptionally tender	Tenderloin is the most tender cut of beef.
Cost	Less expensive	More expensive	Tenderloin's tenderness and scarcity make it pricier.

Conclusion: Which is Healthier?

While both ribeye and tenderloin can fit into a balanced diet, the tenderloin is definitively the healthier option from a nutritional standpoint. Its significantly lower fat and calorie count makes it the better choice for weight management or for those needing to reduce saturated fat intake. Ribeye, with its richer flavor profile due to higher marbling, can still be enjoyed as an occasional indulgence. The key to healthy steak consumption is portion control and cooking with minimal added fats.

For more information on nutritional guidelines and healthy protein sources, consult an authoritative health organization like the American Heart Association.

Making the Right Choice for Your Diet

For individuals with specific dietary restrictions or health goals, the choice becomes more clear. If you are aiming for weight loss or a low-fat diet, tenderloin is the obvious pick. For athletes or those following a ketogenic diet who need higher fat intake, a smaller, well-trimmed ribeye can be a suitable option. Remember, the overall context of your meal matters—a steak paired with vegetables is far healthier than one served with cream-based sauces and fried sides. By understanding the nutritional profile of each cut and adjusting your portion sizes, you can continue to enjoy delicious, high-quality beef while staying true to your health goals.

Frequently Asked Questions

Tenderloin is better for weight loss because it is a much leaner cut with significantly fewer calories and less fat than ribeye.

A 100-gram serving of ribeye contains roughly 20 grams of fat, while the same portion of tenderloin has around 7 grams. Ribeye has substantially more fat due to its marbling.

Yes, both tenderloin and ribeye are excellent protein sources. While the exact amount can vary slightly, both offer a substantial protein kick per serving.

The leaner tenderloin is generally considered better for heart health because it contains less saturated fat than a fatty ribeye. However, both should be consumed in moderation as part of a balanced diet.

Ribeye's robust flavor comes from its higher fat content and marbling. Fat is a primary carrier of flavor, so the more marbled a steak is, the richer the taste.

Yes, you can make a ribeye healthier by trimming excess visible fat before cooking. Grilling or broiling also allows fat to render and drip away, reducing its fat and calorie content.

Grass-fed beef tends to be leaner than grain-fed beef and may have a more favorable fatty acid profile. Opting for grass-fed versions of either ribeye or tenderloin can provide a healthier option.