Filet mignon is a highly prized cut of beef, recognized for its exceptional tenderness and mild flavor. This steak is derived from the smaller end of the tenderloin, a long, cylindrical muscle that runs along the cow’s spine. Because the tenderloin is not a heavily used muscle, it contains less connective tissue and is naturally one of the leanest cuts of beef. Understanding the nutritional value of an 8-ounce portion provides a full context for this luxury item. This analysis will clarify the specific calorie count for a standard 8-ounce serving and examine the variables that can significantly alter its final nutritional profile.
Calorie Count for an 8-Ounce Filet Mignon
A standard 8-ounce portion of cooked filet mignon, trimmed of excess external fat, contains an estimated 400 to 450 calories. This range reflects the nutritional data for lean beef tenderloin, which is a high-protein, relatively low-fat muscle. Since protein and carbohydrates contain four calories per gram, while fat contains nine, the total calorie count is heavily influenced by the fat content. This calorie estimate assumes minimal added fat during the cooking process. For instance, a lean, grilled 8-ounce portion often contains around 445 calories, providing approximately 69 grams of protein and 19 grams of total fat, based on United States Department of Agriculture (USDA) data.
Factors Influencing the Final Calorie Count
The initial calorie estimate for the lean meat fluctuates depending on external factors, primarily preparation and quality. The grade of the beef, such as USDA Prime, Choice, or Select, reflects the degree of intramuscular fat, or marbling, present within the muscle fibers. Prime cuts possess the highest marbling, which contributes to a richer flavor and texture but also elevates the calorie count compared to a leaner Select cut.
The most significant variable affecting the final calorie total is the cooking method and the amount of added fats. While the lean meat may be around 450 calories, restaurant versions of an 8-ounce filet mignon can range from 640 to over 850 calories. This increase is often due to butter basting, where several tablespoons of butter are spooned over the steak during searing. Since a single tablespoon of butter contains approximately 100 calories, the addition of two tablespoons of butter and oil for searing can easily add 200 calories or more.
Furthermore, the inclusion of rich sauces frequently served with filet mignon, such as a creamy béarnaise or a thickened demi-glace, adds substantial calories and fat. These preparations move the steak far from its lean, naturally occurring nutritional state. For those monitoring caloric intake, the preparation method is a greater factor than minor variations in the beef’s natural leanness.
Complete Nutritional Breakdown
Beyond the calories, an 8-ounce filet mignon provides macro and micronutrients that contribute to its overall value as a food source. The protein content is high, with a single serving typically delivering between 44 and 69 grams of complete, high-quality protein. This quantity supplies all nine essential amino acids required by the human body for muscle repair and enzyme production.
The fat profile of a lean, trimmed filet mignon is moderate, generally containing around 19 grams of total fat, with about 7 to 8 grams being saturated fat. The cut is a strong source of several micronutrients, offering support for bodily functions. It is rich in B vitamins, particularly Vitamin B12, which is necessary for nerve function and the formation of red blood cells.
An 8-ounce portion also contains a high concentration of minerals, most notably Iron and Zinc. It provides approximately 8 milligrams of highly bioavailable heme iron, which is easily absorbed and helps transport oxygen in the blood. Zinc, important for immune function and metabolism, is also found in significant amounts, often supplying over 70% of the daily recommended intake.