Beef tenderloin provides about 22 g protein per 100 g raw, and around 27 g per 100 g cooked, depending on trim and doneness.
Looking for straight answers on beef tenderloin protein per 100g? Here’s the quick math that helps you portion smarter, compare raw and cooked numbers, and plan meals with confidence. You’ll also see how trimming, cooking method, and resting change the final protein you actually eat.
Beef Tenderloin Basics And What Affects Protein
“Tenderloin” refers to the long, lean muscle that runs along the spine. It’s naturally soft and relatively lean compared with heavily marbled steaks. Protein per 100 g hinges on three things: how much fat you trim, how you cook it, and how much water it loses as it heats. Less fat and more water loss both concentrate protein by weight, which is why cooked numbers are higher per 100 g than raw.
Beef Tenderloin Protein Per 100G — Raw Vs Cooked
For raw, lean-trimmed tenderloin steak (0" surface fat), the protein lands near 21.9 g per 100 g. Cooked, broiled tenderloin (trimmed to 1/8" fat) concentrates to about 26–27 g per 100 g. These values draw from datasets built on USDA FoodData Central, as consolidated by nutrient tools that mirror per-100 g values from the same source.
Protein By Cut/Prep (Per 100 G)
| Cut/Preparation | Protein (g/100 g) | Notes |
|---|---|---|
| Tenderloin, Steak, Raw, Boneless, Trimmed To 0" Fat | ~21.9 g | Lean trim raises protein share per weight (MyFoodData). |
| Tenderloin, Steak, Raw, Lean Only (Typical Trim) | ~21–22 g | Similar to 0" fat trim; small swings from grade and moisture. |
| Tenderloin, Steak, Cooked, Broiled, Trimmed To 1/8" Fat | ~26.6 g | Water loss concentrates protein; value shown per 100 g cooked. |
| Tenderloin, Roast, Cooked (All Grades, 1/8" Trim) | ~24–27 g | Range reflects doneness and resting loss. |
| Tenderloin, Raw (Typical Retail Trim) | ~21–22 g | Small differences from surface fat and moisture. |
| Tenderloin, Cooked, Medium-Rare | ~25–27 g | Lower moisture loss than well-done; still higher than raw per 100 g. |
| Tenderloin, Cooked, Well-Done | ~27–29 g | Extra water loss yields slightly higher protein per 100 g. |
Why Cooked Numbers Look Higher
Cooking drives off water. With less water, each 100 g slice contains more protein by weight even though total protein in the piece hasn’t changed much. Trim also matters. Removing exterior fat lifts protein per 100 g because the same weight now contains more muscle.
Protein In Beef Tenderloin Per 100 G — Cut And Trim Guide
Different label lines point to small, honest shifts. “Lean only” signals visible fat removed before analysis. “Trimmed to 1/8" fat” means a thin cap remains, lowering protein share slightly versus lean-only at the same weight. Choice vs select grade shifts fat and moisture a bit, but not enough to swing protein per 100 g by double-digits.
Raw Vs Cooked: How To Compare Apples To Apples
When your plan calls for a raw weight target, use the raw per-100 g value (~22 g) for your shopping list and meal prep math. If you weigh the steak after cooking, use the cooked per-100 g value (~26–27 g). Never mix a raw value with a cooked weight; that mismatch is the most common source of confusion.
Method, Doneness, And Resting
Searing and roasting keep surface hot and drive gradual water loss. Broiling and grilling can shed a bit more moisture, which nudges cooked protein per 100 g upward. Medium-rare tends to retain more juice than well-done, so its per-100 g protein sits slightly lower than a drier steak, even though both started with similar raw protein.
What About Marinades And Salt?
Short soaks don’t add carbs or remove protein. They may change surface moisture, but the swing is tiny per 100 g. Brining can draw in a little water; if anything, that can lower the per-100 g protein by a hair due to dilution. The total protein in the steak stays near the same.
Trusted Data Sources And How They Report Per 100 G
For raw tenderloin trimmed to 0" fat, a widely used nutrient table based on the USDA dataset lists protein at around 21.9 g per 100 g and energy near 139 kcal per 100 g. You can review the full panel on the MyFoodData tenderloin (raw, 0" fat) page, which compiles data from USDA FoodData Central. For cooked, broiled tenderloin trimmed to 1/8" fat, the same source shows roughly 26.6 g protein per 100 g cooked weight with about 227 kcal per 100 g; see the MyFoodData tenderloin (cooked, broiled) page. For USDA’s program background and SR-Legacy integration, see the official USDA SR-Legacy overview.
Portion Math You Can Use Tonight
Use the tables above to pick the right per-100 g line (raw or cooked), then scale to your plate. If you measure raw, multiply your raw grams by 0.219 to get protein grams. If you measure cooked broiled slices, multiply by ~0.266. Here’s a quick set of examples so you can sense check your own numbers without a calculator on hand.
Quick Examples
- 150 g raw tenderloin (lean trim): ~33 g protein.
- 150 g cooked slices (broiled): ~40 g protein.
- 85 g cooked (about 3 oz): ~23 g protein.
Choosing Trim And Cooking For Your Goal
If you want a higher protein share per bite, trim the exterior fat and cook to your preferred doneness without overcooking. Rest the steak 5–10 minutes; this keeps more juice in the meat when you slice, which helps serving weight match what the nutrition table expects for cooked portions.
Protein And Calories By Serving Size (Lean-Trimmed)
This table uses ~21.9 g protein and ~139 kcal per 100 g for raw lean-trim tenderloin, and ~26.6 g protein and ~227 kcal per 100 g for cooked broiled slices. Pick the column that matches how you weigh.
| Serving Size | Protein (Raw / Cooked) | Calories (Raw / Cooked) |
|---|---|---|
| 50 g | ~11.0 g / ~13.3 g | ~70 / ~114 kcal |
| 75 g | ~16.4 g / ~20.0 g | ~104 / ~170 kcal |
| 85 g (≈3 oz cooked) | ~18.6 g / ~22.6 g | ~118 / ~193 kcal |
| 100 g | ~21.9 g / ~26.6 g | ~139 / ~227 kcal |
| 150 g | ~32.9 g / ~39.9 g | ~209 / ~341 kcal |
| 200 g | ~43.8 g / ~53.2 g | ~278 / ~454 kcal |
| 227 g (≈8 oz cooked) | ~49.6 g / ~60.4 g | ~316 / ~516 kcal |
How Beef Tenderloin Compares To Other Steaks
Tenderloin sits on the lean side of the steak lineup, which keeps per-100 g protein solid and calories moderate. Ribeye carries more fat and a lower protein share per 100 g. Top sirloin is lean too, landing near tenderloin on protein per weight when trimmed and cooked to a similar doneness. Keep prep consistent when you compare.
Buying And Trimming Tips
- Ask for “clean trim.” Removing the surface cap and silverskin lifts protein per 100 g by swapping fat for muscle at the same weight.
- Portion before cooking for raw math. If you track protein with raw values, weigh and portion before heat.
- Slice after resting for cooked math. If you track protein with cooked values, weigh after resting to get a steady reading.
Beef Tenderloin Protein Per 100G In Daily Eating
Most plates land between 85–150 g cooked. That’s about 23–40 g protein from beef tenderloin per meal when you weigh the finished slices. If you weigh raw, the same range gives roughly 19–33 g. Both paths are fine; just match the value to how you measure.
Common Pitfalls To Avoid
- Mixing raw values with cooked weights. Pick one basis and stick with it.
- Ignoring trim language. “Lean only” and “trimmed to 1/8" fat” won’t match exactly.
- Using a single steak to judge all cuts. Moisture loss changes with thickness and heat.
Method Snapshot: Sear-Roast For Steady Results
For even doneness and repeatable nutrition math, use a hot skillet to sear, then finish in the oven. Pull at your target temperature window and rest before slicing. This approach keeps moisture loss predictable, which keeps your per-100 g protein estimates tight.
What This Means For Meal Planning
Pair beef tenderloin with greens or roasted vegetables and a starchy side if you want more carbs. Protein stays the headliner at ~26–27 g per 100 g cooked. If you track macros, the second table above makes it quick to hit your target without guesswork.
Sources And Data Notes
Protein values in this article reflect widely referenced entries that summarize USDA FoodData Central measurements: raw tenderloin trimmed to 0" surface fat shows ~21.9 g protein and ~139 kcal per 100 g; see the MyFoodData raw tenderloin. Cooked, broiled tenderloin trimmed to 1/8" fat shows ~26.6 g protein and ~227 kcal per 100 g; see the MyFoodData cooked tenderloin. For the USDA program context and SR-Legacy inclusion inside FoodData Central, review the official USDA SR-Legacy dataset page.
Quick Recap You Can Act On
Use ~22 g protein per 100 g for raw tenderloin and ~26–27 g per 100 g for cooked slices. Match the value to how you weigh, mind the trim label, and your totals will line up with what’s on the plate.