A 3-oz cooked Angus tenderloin averages about 225 calories, 23g protein, and 15g fat; grade and trim shift the totals.
Lean Trim
Standard Cut
Well-Marbled
3-Oz Portion
- Pair with greens
- Skip heavy butter
- Season simple
Balanced
6-Oz Plate
- Add light sides
- Sauce by spoon
- Share appetizers
Hearty
8-Oz Splurge
- Blot extra fat
- Go veggie-heavy
- Save half
Big Night
What Counts In Angus Tenderloin Nutrition?
The cut is the center of the tenderloin. It’s naturally lean, with little connective tissue and mild beef flavor. Angus cattle lines often grade well for marbling, so the same cut can swing in calories and fat based on grade and trim.
Portion size changes the math fast. A small medallion lands near the 3-ounce mark; a thick center-cut lands closer to 6–8 ounces. Cooking method matters too: grilling and pan-searing render some fat, while heavy butter basting pushes totals up.
Most diners care about three things with this steak: calories per serving, grams of protein, and grams of saturated fat. The table below gives quick ballpark numbers for common portions using data mapped from USDA-based references.
| Portion (Cooked) | Calories | Protein • Fat |
|---|---|---|
| 3 oz (85 g) | ~225 | ~23 g • ~15 g |
| 6 oz (170 g) | ~450 | ~46 g • ~30 g |
| 8 oz (227 g) | ~600 | ~61 g • ~38 g |
Angus Filet Nutrition Facts Explained
Protein density is strong for the size because filet is almost pure muscle. Expect around 22–27 grams of protein per 3 ounces cooked, depending on grade and moisture loss. That covers a solid chunk of a day’s target for many adults.
Fat varies the most. A lean-trimmed steak can sit near 8–10 grams of fat per 3 ounces. A well-marbled prime piece can push toward 18–20 grams. Saturated fat usually lands around one-third to one-half of total fat for this cut.
Micros are modest but helpful. Tenderloin brings B-vitamins (B12, niacin, B6), zinc, and selenium. Carbs are effectively zero. Sodium stays low unless you brine or sauce it.
Calories, Protein, And Fat: Where The Numbers Come From
Most nutrition references for tenderloin trace back to USDA datasets. A typical “choice, cooked, broiled” entry shows roughly 267 kcal per 100 g with about 27 g protein and 18 g fat. That scales to the 3-ounce estimates above and aligns with restaurant plates drawn from the center of the loin.
If you want a deeper dive into raw nutrient breakdowns for tenderloin, the MyFoodData tenderloin profile pulls straight from FoodData Central and lists macros, B-vitamins, and minerals in detail.
Cooking safety matters as much as numbers. The USDA temperature chart calls for 145°F with a 3-minute rest for steaks. That target keeps texture tender while managing risk.
Close Variant: Angus Tenderloin Calories And Protein Guide
Lean trim pulls calories down because melted surface fat doesn’t make it to the plate. Heavier butter basting and pan sauces add fast. If you track intake, log the add-ons as separate line items so the steak’s baseline stays clear.
Portion Planning
A 3-ounce serving works well in a mixed plate with vegetables and grains. A 6-ounce steak often stands alone as the protein anchor. For an 8-ounce splurge, lighten sides and save rich sauces for a drizzle instead of a bath.
Grading And Marbling
USDA select tends to be the leanest; choice sits in the middle; prime brings the most marbling. Angus programs aim for higher marbling on average, so choice or prime labels are common in stores and restaurants.
Trim And Cooking Style
Trim exterior fat before cooking to keep totals predictable. Sear in a thin film of oil, not a pool. If you spoon butter during the last minute, keep it minimal. Rest the steak and blot pooled fat on the plate before slicing.
How This Cut Compares To Other Steaks
Ribeye carries more fat and calories per ounce. Strip steak sits between ribeye and tenderloin. Sirloin can be close to tenderloin in calories when trimmed, though texture is firmer and flavor is beefier.
For a lighter steakhouse night, pair a small filet with a baked potato, green beans, or a crisp salad. Skip heavy compound butter and pick a pan sauce with wine, broth, or citrus to keep totals steady.
Simple Method To Keep Numbers In Check
Step 1: Right Size The Portion
Pick medallions for 3-ounce targets. Pick a center-cut for 6–8 ounces. Measure once with a kitchen scale to learn the look of each portion.
Step 2: Season Clean
Go with salt, pepper, and a touch of garlic. Skip heavy sugary glazes that add surprise carbs and extra browning.
Step 3: Sear, Then Finish
Sear in a hot pan or on the grill. Move to gentle heat until the center hits 130–135°F for medium-rare or 140–145°F for medium. Rest 3 minutes, then slice across the grain.
Step 4: Log Smart
Track the steak and the add-ons separately: oil, butter, sauces. That habit keeps your tenderloin baseline consistent across meals.
Prime, Choice, Or Select: What Changes On The Plate?
Grade shifts fat the most. Protein per ounce stays in a narrow band since muscle content doesn’t swing wildly. Use the chart below for a quick sense of how grade nudges a 3-ounce cooked portion.
| Grade • 3 oz | Calories | Protein • Fat |
|---|---|---|
| Select (Lean) | ~190–205 | ~24–27 g • ~8–10 g |
| Choice (Mid) | ~215–235 | ~22–25 g • ~13–16 g |
| Prime (Marbled) | ~240–265 | ~21–24 g • ~17–20 g |
Answers To Common Steak Questions
Is Filet A Lean Cut?
Yes, as beef cuts go, tenderloin is lean. Grade and butter pushes totals around, but the muscle itself is trim compared with ribeye.
Does Angus Change The Numbers?
Angus programs select for consistent marbling and quality control. That can lift fat a touch over the leanest select tenderloin, yet the shift isn’t huge for a 3-ounce serving.
What About Sodium?
Raw steak has little sodium. Brines, seasoned salts, rubs, and sauces raise it. If you track sodium, season at the table and skip heavy pre-salting.
Is There Any Carbohydrate?
Steak itself brings no carbs. Carbohydrate creeps in from glazes, pan sauces with flour, or sugary marinades.
Practical Ways To Order Lighter At A Steakhouse
Swap Sides
Pick baked potato without a butter pile, grilled asparagus, or a simple salad with vinaigrette. Those swaps keep the meal balanced without losing the steak moment.
Pick A Smaller Cut
Ask for a petite center-cut or split a larger steak. Share a richer appetizer and let the meat portion stay modest.
Keep Sauces Simple
Ask for sauces on the side. Wine-based pan sauces and peppercorn sauces add flavor in spoonfuls, not ladles.
Buying, Storing, And Food Safety
Look for bright, fresh steaks with fine marbling and firm texture. Keep raw cuts refrigerated or frozen promptly. Thaw in the fridge, not on the counter, and cook soon after.
Use a thermometer for doneness. Medium-rare lands near 130–135°F. For safety, follow the 145°F target with a short rest before slicing.
Micronutrients Snapshot
Tenderloin supplies heme iron and zinc for oxygen transport and normal immune function. Vitamin B12 and niacin stand out too. You get phosphorus and selenium. The pattern stays steady: plenty of protein with helpful minerals and several B-vitamins.
Iron from beef is well absorbed compared with many plant sources. Pairing the steak with vegetables rich in vitamin C, like roasted peppers or a lemony salad, can nudge absorption a little higher. That mix keeps the plate colorful and helps portion control feel easier.
Portion And Calorie Math In Real Plates
Restaurants pour flavor into filet with butter, cream, and demi-glace. Those add-ons drive calorie creep more than the meat itself. Ask for sauces on the side and aim for one to two spoonfuls. If the steak arrives swimming, move some sauce to a bread plate and dip lightly.
Meal Ideas That Keep Balance
Steakhouse Plate
Grill or pan-sear a 3- to 4-ounce medallion. Add a baked potato with a light dollop of Greek yogurt and chives. Round out with grilled asparagus. Season with flaky salt and pepper.
Weeknight Bowl
Sear thin slices and flash them through a skillet with mushrooms. Pile over farro or brown rice with arugula and a splash of lemon. Use the fond to make a quick pan sauce with broth and a teaspoon of mustard.
Preparation Tips That Preserve A Lean Profile
Dry the steak with paper towels before seasoning; surface moisture slows browning and invites extra oil. Preheat the pan until a drop of water sizzles. Use a teaspoon of neutral oil, then baste only at the end if you want that glossy finish.
Skip flour dredges and sugary marinades. Reach for herbs, cracked pepper, and a squeeze of lemon. Save any rich sauce for the side. That approach keeps texture tender and lets the natural flavor lead.
The Bottom Line For Angus Tenderloin
This cut pairs tenderness with dependable protein. A modest 3-ounce cooked portion brings around 225 calories and about 23 grams of protein. Keep butter and sauces measured, trim before cooking, and plate plenty of vegetables. That way you enjoy a steakhouse favorite while keeping numbers on track.