Calories and Nutritions in Filet Mignon

A 6 oz (170g) serving of cooked filet mignon has a varied calorie count depending on the specific cut and preparation. A 6 oz serving of Black Angus Steakhouse filet mignon center-cut contains 310 calories. Another source suggests a 6 oz Victoria's Filet Mignon from Outback Steakhouse provides 240 calories. A generic 6 oz (170g) broiled beef tenderloin, select grade, trimmed to 1/8" fat, lean only, contains 262 calories per 100g, which would be 445 calories for a 170g portion. However, considering a leaner preparation, a 6 oz (170g) serving, based on 170 calories per 3 oz (85g) cooked lean portion, would contain 340 calories.

An 8 oz (227g) serving of cooked filet mignon also has varied calorie counts. One source indicates an 8 oz filet mignon contains 320 calories. Another source referencing an 8 oz raw beef tenderloin, separable lean only, trimmed to 1/8" fat, select grade, lists 336 calories. A Reddit discussion on an 8 oz filet mignon estimates 574 calories for the steak alone, before accounting for cooking oil or other additions. The Capital Grille's 8 oz filet mignon is listed as having 380 calories.

The calories of filet mignon per serving are dependent on the serving size and preparation method. A common suggested serving size is 3 oz (85g) of cooked filet mignon. For a 3 oz (85g) serving of beef tenderloin steak, separable lean only, trimmed to 0-inch fat, all grades, cooked and grilled, the calorie count is 168 calories. This 3 oz serving also provides 26.1g of protein and 7.1g of fat. Another source lists a 3 oz serving of USDA prime filet mignon, cooked and trimmed, as having 227 calories, 22g of protein, and 15g of fat.

The consumption of filet mignon, as a lean cut of red meat, offers several nutritional advantages that support bodily functions. The health benefits are mentioned below:

• Source of High-Quality Protein: Filet mignon is a dense source of complete protein, containing all essential amino acids required for muscle synthesis, tissue repair, and the production of enzymes and hormones. High-quality protein is crucial for maintaining lean body mass and supporting metabolic function. (Paddon-Jones, D., & Rasmussen, B. B., 2009, Dietary protein recommendations and the prevention of sarcopenia)
• Rich in Heme Iron: This cut of beef provides a substantial amount of heme iron, a form of iron that is more readily absorbed by the body compared to non-heme iron found in plant sources. Adequate iron intake is essential for forming hemoglobin, which transports oxygen in the blood, thereby preventing iron-deficiency anemia and supporting energy levels. (Hunt, J. R., 2003, Bioavailability of iron, zinc, and other trace minerals from vegetarian diets)
• Excellent Source of Vitamin B12: Filet mignon is exceptionally rich in Vitamin B12, a nutrient vital for neurological function, DNA synthesis, and the formation of red blood cells. A deficiency in Vitamin B12 can lead to fatigue, nerve damage, and cognitive issues. (O'Leary, F., & Samman, S., 2010, Vitamin B12 in health and disease)
• Provides Essential Minerals like Zinc and Selenium: This steak cut is a potent source of zinc, which is critical for immune function, wound healing, and cell growth. It also contains high levels of selenium, a powerful antioxidant that helps protect cells from damage and supports thyroid function. (Prasad, A. S., 2008, Zinc in human health: effect of zinc on immune cells)

Filet mignon offers nutritional benefits, but there are considerations related to the consumption of red meat. These downsides are outlined below:

• Saturated Fat Content: Although leaner than many other cuts, filet mignon contains saturated fat. High intake of saturated fat is linked to increased levels of LDL (low-density lipoprotein) cholesterol, a risk factor for heart disease. (Siri-Tarino, P. W., Sun, Q., Hu, F. B., & Krauss, R. M., 2010, Saturated fat, carbohydrate, and cardiovascular disease) An alternative is to choose even leaner protein sources like skinless chicken breast or fish such as cod. The American Heart Association suggests limiting saturated fat to less than 6% of total daily calories.
• Potential Link to Certain Cancers: Some large-scale observational studies have suggested a correlation between high consumption of red and processed meats and an increased risk of certain cancers, particularly colorectal cancer. Cooking meat at high temperatures, such as grilling or pan-searing, can also form compounds that are potentially carcinogenic. (Bouvard, V., Loomis, D., Guyton, K. Z., Grosse, Y., Ghissassi, F. E., Benbrahim-Tallaa, L., Guha, N., Mattock, H., & Straif, K., 2015, Carcinogenicity of consumption of red and processed meat) An alternative is to incorporate more plant-based proteins like beans and lentils. The World Cancer Research Fund recommends limiting red meat consumption to no more than three portions per week, equivalent to about 350–500g (12–18oz) cooked weight.

Yes, in moderation, filet mignon can be a beneficial part of a balanced diet because its dense nutritional profile supports key bodily functions. For muscle health, the high-quality, complete protein in filet mignon provides the essential amino acids necessary for muscle repair and growth, which is particularly important for maintaining strength and mobility (Wolfe, R. R., 2006, The underappreciated role of muscle in health and disease). For brain health, the steak is an exceptional source of Vitamin B12 and heme iron, both of which are critical for optimal neurological function and preventing cognitive deficits associated with deficiencies (Black, M. M., 2003, Micronutrient deficiencies and cognitive functioning). The rich zinc content also supports a robust immune system by playing a central role in the function of immune cells (Prasad, A. S., 2008, Zinc in human health: effect of zinc on immune cells). The key is balancing these benefits with the considerations of saturated fat and overall red meat intake within established dietary guidelines.

The calories in filet mignon change based on the cooking method and any added ingredients. The lowest calorie form is raw filet mignon, which contains 143 calories per 100g. Broiling the steak is a lean cooking method that adds no extra fat, resulting in a modest increase to 200 calories per 100g due to moisture loss. Pan-searing increases the calorie count more substantially to 240 calories per 100g because of the oil or butter used in the pan. The highest calorie preparation is bacon-wrapped filet mignon, which reaches 280 calories per 100g, as the fat from the bacon renders and is absorbed by the lean steak.

Filet mignon is a cut of beef taken from the tenderloin. The tenderloin is a long, narrow muscle located along the spine of the cow, situated inside the rib cage. This muscle performs very little work, which results in minimal connective tissue. Filet mignon is cut from the smaller, forward end of the tenderloin. This specific location is what makes filet mignon one of the most tender cuts of beef available. The lack of extensive use keeps the muscle fibers fine and soft, yielding a buttery texture when cooked.

No, one is not definitively better than the other because the preference depends entirely on what a person values in a steak, tenderness or flavor. Filet mignon is unparalleled in tenderness. Its texture is soft and buttery, and it has a subtle, lean beef flavor. Ribeye, in contrast, is prized for its rich, intense, and beefy flavor. This robust taste comes from a much higher fat content and extensive marbling, which also gives the ribeye a juicy, more substantial texture. Choosing between the two is a choice between the most tender cut (filet mignon) and one of the most flavorful cuts (ribeye).

No, filet mignon is one of the leanest and least fatty cuts of steak. A 100g serving of broiled filet mignon contains only about 8.5 grams of fat. This is considerably lower than more marbled cuts like ribeye, which can contain over 20 grams of fat per 100g. The leanness of filet mignon is a direct result of the tenderloin muscle's lack of use. Because the muscle is not weight-bearing and does little work, it develops very little intramuscular fat, or marbling. This low fat content is responsible for its mild flavor and requires careful cooking to prevent the meat from becoming dry.

The term "filet mignon" is French, translating to "dainty" or "cute" filet, a name that reflects the cut's small size and delicate nature. The cut gained prominence in French haute cuisine during the 19th century, where chefs prized the tenderloin for its supreme tenderness and mild flavor, making the meat a perfect canvas for rich sauces and elaborate preparations. The classic dish Tournedos Rossini, a filet mignon topped with foie gras and truffle, was created in this era for composer Gioachino Rossini. In the 20th century, American restaurants, particularly steakhouses in cities like New York and Chicago, adopted the filet mignon as a symbol of luxury and fine dining. The American preparation focused on the quality of the meat itself, cooked simply by broiling or grilling and served with minimal accompaniment. This presentation cemented the filet mignon's status as a premium steak. Other classic dishes like Beef Wellington, a filet coated with pâté and duxelles, wrapped in puff pastry, also have historical roots in European aristocracy, further solidifying the cut's association with opulent dining.