Beef fillet has around 21–22 g protein per 100 g raw, rising to roughly 29–31 g per 100 g when cooked and moisture is lost.
Hungry for straight facts on beef fillet protein per 100g? You’re in the right spot. This cut (also called tenderloin or filet mignon) is lean, tender, and dependable for protein. Protein figures vary with trimming and cooking, so below you’ll see raw and cooked numbers, what drives the shift, and how to hit a target like 30 grams of protein in a meal.
Beef Fillet Protein Per 100G: Raw Vs Cooked
On a raw basis, national databases land beef fillet in the low-20s for grams of protein per 100 g. When you cook the same muscle, water leaves the steak, the weight drops, and protein per 100 g climbs. The protein in the steak doesn’t “increase”; the portion just becomes more concentrated.
| State & Source | Protein (g) | Notes |
|---|---|---|
| Raw, fillet/tenderloin, untrimmed (FSANZ) | 21.4 | Australian Food Composition “fillet or tenderloin, raw”. |
| Raw, fillet steak, lean/trimmed (UK) | 21.2 | UK dataset value used by consumer tools. |
| Cooked, grilled, lean-only (USDA/MyFoodData) | ~30.8 | USDA entry scaled to 100 g cooked. |
| Cooked, grilled, lean + fat | 28.7 | Generic grilled fillet steak listing. |
| Typical raw fillet range | 20–23 | Red meat reviews cite low-20s per 100 g raw. |
| Typical cooked fillet range | 28–31 | Concentration from moisture loss in cooking. |
| Scotch fillet (ribeye) raw, Australia | 22.4 | Shown for cut context; not tenderloin. |
Those values let you plan portions with a margin for trimming, grade, and doneness. Raw, expect around 21 g protein per 100 g. Cooked, plan on just under 31 g per 100 g if the steak is grilled and lean-trimmed.
What Drives The Protein Number?
Water Loss During Cooking
Steak sheds water on the grill or pan. Weight goes down, so protein per 100 g goes up though total protein in the piece stays near the same. That’s why the cooked entry sits near 29–31 g per 100 g while raw sits near 21–22 g.
Trim Level And Marbling
Fillet is naturally lean. Even so, a piece with outer fat or silverskin left on will show a slightly lower protein percentage per 100 g than the same muscle trimmed to zero outer fat. Databases label this difference as “separable lean only” vs “lean and fat.”
Doneness And Resting
Medium-rare keeps more moisture than well-done, so per-100 g protein is a touch lower at lower doneness levels. Resting returns juices to the meat, which helps plate yield, but the per-100 g protein still reflects the cooked weight at the time you measure.
Protein In Beef Fillet Per 100 Grams—Cooking Methods Compared
Grilling and pan-searing deliver similar protein density per 100 g because both drive off water. Poaching or low-temp sous-vide will lose less moisture, so the per-100 g number sits closer to raw, though the total protein in the steak hasn’t changed.
Quick Cook Notes
- Grill or pan-sear: highest protein per 100 g thanks to moisture loss.
- Sous-vide then sear: per-100 g sits between raw and grilled.
- Stir-fry strips: small pieces cook fast; moisture loss depends on heat and time.
How Much Steak For 30 Grams Of Protein?
If you aim for a tidy 30 g protein hit, here’s how the math shakes out using common per-100 g values for beef fillet. Use a kitchen scale with cooked weights for best accuracy.
| Fillet State | Protein Per 100 g | Grams Needed For ~30 g |
|---|---|---|
| Raw, untrimmed baseline | 21.4 g | ~140 g |
| Raw, lean/trimmed | 21.2 g | ~142 g |
| Cooked, grilled, lean-only | ~30.8 g | ~97 g |
| Cooked, grilled, lean + fat | 28.7 g | ~105 g |
| Sous-vide then quick sear | ~27–29 g | ~103–111 g |
Amino Acids And Quality
Beef fillet provides all nine amino acids the body cannot make on its own, with standout amounts of lysine, leucine, and valine for muscle repair after training.
How To Weigh And Log Beef Fillet
Pick One Basis And Stick With It
Track either raw or cooked weights in your app, not both on the same day. Because cooking changes weight, mixing bases leads to double counting or shortfalls.
Match Your Entry
When you log tenderloin, pick an entry that matches your cut and state. “Fillet/tenderloin, raw” differs from “tenderloin steak, cooked, grilled, separable lean only.” That naming carries real differences in protein per 100 g.
Trim Before Or After?
If you remove outer fat and silverskin, log a lean version. If the steak is cooked as-is, a “lean and fat” entry fits better. The protein per 100 g shifts a little between those two, as you saw in the table.
Practical Ways To Hit Protein Targets
- Pair fillet with an egg-white scramble on training days if you want more protein without much extra fat.
- Slice cooked fillet across the grain and fold into a grain bowl or salad to stretch a smaller portion while keeping the total protein solid.
- Use a digital thermometer to avoid overcooking; less moisture loss keeps the plate weight higher for the same protein.
Where These Numbers Come From
Food composition figures are measured on real samples and compiled into public databases. For beef fillet, the Australian database lists 21.4 g protein per 100 g raw for “fillet or tenderloin, untrimmed.” The UK figures sit near 21.2 g per 100 g raw for lean, trimmed steak. A USDA-sourced cooked entry for filet mignon shows about 26.1 g protein per 85 g serving, which scales to roughly 30.8 g per 100 g cooked. A generic grilled fillet steak entry shows 28.7 g per 100 g cooked.
Beef Fillet In Context With Other Cuts
Across raw red muscle meats, protein usually lands between 20 and 25 g per 100 g. Fillet sits right inside that band, much like sirloin and rump, and a touch below extra-lean round. Marbled steaks such as ribeye can read a little lower per 100 g because fat displaces water and lean tissue.
If you like hard numbers, two solid references back that band. A widely cited review on red meat nutrition lists raw red meat near 20–25 g protein per 100 g. National datasets echo that pattern across common beef muscles. Use that range when you plan recipes if you don’t have a label in front of you.
Link Out To Source Pages You Can Trust
For a raw entry, see the Australian database page for fillet or tenderloin, raw. For a cooked entry, the USDA-sourced page for filet mignon, grilled is handy when you need per-100 g cooked numbers in a tracker.
Buying, Trimming, And Yield
Choose The Right Piece
Look for a center-cut portion for even thickness. Silverskin is a tough membrane that should be removed before cooking; outer fat can be left for flavor or trimmed to improve the protein density per 100 g.
Plan For Cook Loss
Cook loss can run 15–30% by weight depending on heat and time. If you need a cooked 100 g portion on the plate, start with more raw weight. That way your protein target isn’t short.
Keep Your Scale Workflow Simple
- Weigh the steak raw if you log raw entries. Log that number and stick with it.
- Or cook first, rest, slice, then weigh the cooked portion and log a cooked entry.
- Avoid mixing raw and cooked entries for the same meal.
Tenderloin Cooking Tips That Protect Yield
- Sear hot to build color, then finish over gentle heat to reduce purge.
- Pull at your target temperature; fillet overcooks fast because it’s lean.
- Rest 5–10 minutes; slice across the grain to keep bite tender.
Sample Meals That Hit 30–40 g Protein With Fillet
100 g Cooked Fillet Bowl (~31 g Protein)
Slice 100 g cooked beef fillet over a barley and rocket bowl with cherry tomatoes and a light vinaigrette. Add shaved parmesan if you want a little extra protein and calcium without a heavy sauce.
140 g Raw Fillet Steak (~30 g Protein Cooked)
Season a 140 g raw center-cut steak, sear in a cast-iron pan, finish in the oven, and serve with green beans and roasted potatoes. That raw weight lands near 30 g protein after cook loss.
Fillet Stir-Fry (~35 g Protein)
Stir-fry thin fillet strips quickly with broccoli and peppers. Finish with soy and ginger. Serve over rice for training-day carbs while keeping the protein goal intact.
Common Tracking Mistakes
- Logging a cooked steak with a raw entry: the per-100 g number won’t match, so targets drift.
- Ignoring trim: “lean only” vs “lean and fat” isn’t just wording; it changes the protein per 100 g.
- Guessing doneness: cook to temp, then weigh. You’ll repeat results next time.
Main Takeaways You Can Use Tonight
- Raw fillet: plan ~21–22 g protein per 100 g.
- Cooked fillet: plan ~29–31 g protein per 100 g.
- For 30 g protein: think ~140 g raw or ~100 g cooked.
- Match your tracker entry to the cut and state for clean logs.
Bottom Line On Beef Fillet Protein Per 100G
Plan around ~21–22 g protein per 100 g raw beef fillet and ~29–31 g per 100 g cooked, with the exact figure set by trimming, method, and doneness. If a recipe asks for 30 g protein, cooked fillet lands near a 100 g serving; raw fillet needs about 140 g before the pan.
Helpful reference pages: the Australian Food Composition entry for “fillet or tenderloin, raw,” and the USDA-sourced filet mignon cooked page. Both open in a new tab below in the references you can keep on hand while you cook and log.