Filet mignon, derived from the beef tenderloin, is prized for its tenderness and mild flavor. Its reputation often leads those focused on health and fitness to examine its nutritional merit. As a highly sought-after protein source, understanding the composition of this cut is important for dietary planning. This analysis details the nutritional breakdown of a standard 4-ounce serving, focusing specifically on its protein content.
The Exact Protein Count in 4 oz Filet Mignon
A 4-ounce serving of cooked, trimmed filet mignon provides 24 to 26 grams of protein. This figure is based on the lean nature of the cut after cooking, which concentrates the macronutrients. The exact protein count can vary slightly depending on the grade of beef and the specific method of trimming fat. For comparison, this amount of protein is similar to a comparable 4-ounce portion of lean chicken breast or certain types of fish. This makes filet mignon an efficient source for meeting daily protein needs in a single serving.
The Complete Nutritional Profile
The 4-ounce filet mignon is defined by its leanness, distinguishing it from fattier steaks like ribeye. This portion generally contains between 162 and 182 calories, making it a relatively low-calorie option for a steak. Total fat content is modest, typically ranging from 7.1 to 8.1 grams, with saturated fat registering at just 2.5 to 3.0 grams. The cut also delivers important micronutrients, including B vitamins (B12, Niacin, and B6) that support nervous system health and energy metabolism. Furthermore, it provides heme iron, a form the body absorbs more readily than plant-based non-heme iron.
Why Beef Protein is Biologically Valuable
The protein found in beef, including filet mignon, is classified as a complete protein, supplying all nine essential amino acids required for human health. Since the body cannot synthesize these amino acids internally, they must be obtained through diet. This comprehensive amino acid profile is utilized for fundamental biological processes. The high biological value of this protein supports muscle protein synthesis, aiding the repair and growth of tissue following physical activity. These amino acids are also building blocks for hormones, enzymes, and antibodies, which regulate bodily functions and maintain the immune system.
Portion Control and Dietary Integration
A 4-ounce serving size aligns well with general health recommendations, as its 24 to 26 grams of protein contributes significantly to the Recommended Dietary Allowance (RDA), supplying about half of the minimum daily protein requirement for many adults. Preparation technique is an important consideration when incorporating this cut into a regular diet. Grilling, broiling, or pan-searing without excessive added fat keeps the caloric and fat content close to the base nutritional data. Conversely, cooking with large amounts of butter or rich cream-based sauces increases the final fat and calorie totals. To create a well-rounded meal, pair the 4-ounce portion with nutrient-dense side dishes like roasted vegetables or a complex carbohydrate source.