One ounce of lean beef tenderloin delivers about 6–8 grams of protein, depending on whether the meat is raw or cooked and how much fat is trimmed.
Beef tenderloin sits near the top of many steakhouse menus, but at home you might care less about the fancy name and more about how much protein you actually get per ounce. If you track macros, follow a strength plan, or just want a clearer sense of what lands on your plate, beef tenderloin protein per ounce becomes a handy number to know. The good news is that tenderloin is a lean, concentrated source of protein that fits cleanly into most eating patterns when portion sizes stay in check.
Tenderloin Protein Facts For Home Cooks
To keep things simple, this article uses nutrition data for lean beef tenderloin with most visible fat trimmed. Raw tenderloin from a USDA based data set delivers about 22 grams of protein per 100 grams of meat, while a cooked, lean tenderloin roast comes in closer to 27.6 grams per 100 grams thanks to water loss during roasting.
| Cut Or Food | Protein Per Ounce | Notes |
|---|---|---|
| Beef tenderloin, raw, lean only | About 6.2 g | Based on 22 g protein per 100 g raw lean tenderloin |
| Beef tenderloin roast, cooked, lean only | About 7.8 g | Based on 27.6 g protein per 100 g roasted tenderloin |
| Filet mignon steak, cooked | Roughly 7 g | Same muscle as tenderloin, pan seared or grilled |
| Mixed lean and fat tenderloin, raw | About 5–6 g | More surface fat left on lowers protein density |
| Ground beef, 80/20, cooked | About 6 g | Higher fat blend, protein similar per ounce |
| Skinless chicken breast, cooked | About 8–9 g | Lean poultry benchmark for many meal plans |
| Extra firm tofu | About 6–7 g | Plant option that matches tenderloin per ounce |
These numbers place beef tenderloin squarely in the high protein camp. A modest three ounce cooked portion lands in the low to mid twenties for grams of protein, which lines up with the amount many dietitians suggest aiming for in a single meal.
Protein In Beef Tenderloin Per Ounce By Cut And Doneness
Even within the same muscle, protein content per ounce shifts with trimming and cooking method. Lean stew cubes cut from the narrow end of the tenderloin will not match a thick center cut filet that spent time over high heat on the grill. The main drivers are water loss, surface fat, and any added marinades or sauces that tag along.
Raw Beef Tenderloin Protein Numbers
Raw lean beef tenderloin from USDA FoodData Central sits at about 148 calories and 22 grams of protein per 100 grams. That works out to roughly 6.2 grams of protein per ounce, or close to 19 grams in a typical three ounce raw portion. Once cooked, that same piece shrinks, so the protein per cooked ounce goes up while the total protein stays similar.
Cooked Beef Tenderloin Protein Numbers
For cooked tenderloin, a USDA based entry for a roasted, lean only tenderloin roast shows about 27.6 grams of protein per 100 grams. That rounds to about 7.8 grams of protein in each ounce of cooked meat. If you prefer to think in more classic steakhouse terms, three ounces cooked delivers just over 23 grams of protein, and a five ounce plate easily clears 38 grams.
The exact figure on your plate depends on how aggressive you trim and how far you cook the steak. Medium rare meat holds more water than a well done slice, so the protein per ounce for a medium rare filet sits a bit lower, but the total protein you eat from that portion remains about the same.
How Tenderloin Protein Compares With Other Cuts
When you stack tenderloin against other beef cuts, two themes appear. First, tenderloin keeps total fat on the lower side once trimmed, which raises the share of calories that come from protein. Second, the protein per ounce difference between lean cuts is not as huge as many people expect, so the choice tends to come down to flavor, budget, and how lean you want your meal.
Tenderloin Versus Ribeye And Sirloin
Ribeye carries more marbling than tenderloin, so each cooked ounce has a little less protein and more fat. Sirloin usually lands between them on both marbling and protein density.
Tenderloin Versus Poultry And Seafood
Skinless chicken breast takes the crown for protein density, with many data sets placing it around 8 to 9 grams of protein per cooked ounce. Firm white fish, tuna, and salmon also deliver impressive protein numbers while bringing in omega 3 fats and lower saturated fat than beef. That does not mean beef tenderloin has no place; it simply means you can rotate it with poultry, seafood, and plant proteins across the week.
Beef Tenderloin Protein Per Ounce In Real Meal Portions
Knowing the numbers per ounce is handy, but most people eat by the slice, not by the gram. Here is how common tenderloin portions translate into protein on the plate when you use lean cooked values around 7.8 grams per ounce.
| Cooked Portion | Protein From Tenderloin | Where You Might See It |
|---|---|---|
| 2 oz cooked | About 15–16 g | Small medallions, appetizer size |
| 3 oz cooked | About 23–24 g | Standard ounce equivalent serving |
| 4 oz cooked | About 31 g | Light main course with sides |
| 5 oz cooked | About 39 g | Restaurant filet mignon portion |
| 6 oz cooked | About 47 g | Larger steak dinner plate |
| 8 oz cooked | About 62 g | Shared chateaubriand style roast |
| 10 oz cooked | About 78 g | Big steakhouse cut |
Most adults meet basic protein needs with roughly 0.8 grams of protein per kilogram of body weight per day, a value outlined in standard Dietary Reference Intake tables. Active lifters or endurance athletes often push higher targets, but those needs sit on top of that baseline.
How Beef Tenderloin Fits Into Daily Protein Targets
A simple way to gauge how beef tenderloin protein per ounce fits into your day is to run a quick estimate of your daily protein range and then plug in servings. Nutrition agencies cite a baseline of 0.8 grams per kilogram of body weight per day for healthy adults, which equals about 0.36 grams per pound. Some sports nutrition reviews suggest 1.2 to 1.7 grams per kilogram for people who train hard or want to add muscle mass.
Take a 70 kilogram adult who targets a middle ground of 1.2 grams per kilogram. That works out to about 84 grams of protein spread across the day. A five ounce cooked tenderloin portion brings in close to half that target in a single meal. If that same person chooses a three ounce portion at lunch paired with beans or lentils and then enjoys poultry or fish at another meal, the daily total lands in range without pushing beef intake sky high.
Health advice from major guidelines also reminds people to balance red meat with seafood and plant protein sources and to watch saturated fat. Lean cuts like tenderloin and sirloin trimmed of visible fat help on that front, as does keeping portions moderate and surrounding the meat with whole grains, vegetables, and pulses.
Reading Labels And Estimating At Home
Store packages do not always spell out protein per ounce, especially when you buy from a butcher counter. Many labels show protein per 100 grams or per four ounce raw serving. To convert those numbers, divide the protein grams on the label by the number of ounces and then adjust for cooking loss. If a raw label lists 22 grams of protein per 100 grams, you can assume a bit over 6 grams per ounce raw and closer to 7 to 8 grams per ounce once cooked.
When you lack a label, a simple kitchen scale and a quick glance at a nutrition database can fill the gap. Trim visible fat, weigh the raw portion, line up the weight with a trusted entry for beef tenderloin in a database built from USDA data, and then allow for a small bump in protein density after cooking.
Practical Tips To Build A Protein Smart Tenderloin Plate
Trim And Portion With Intention
Start by trimming away thick outer fat and any large silverskin before cooking. This raises the share of calories coming from protein per ounce and makes the finished steak tender to chew. Aim for a cooked portion that matches your daily protein plan instead of the largest cut in the case.
Pair With High Fiber Sides
Beef tenderloin brings protein, iron, zinc, and B vitamins to the table, but it lacks fiber and vitamin C. Round out the meal with roasted vegetables, leafy salads, beans, or whole grains so the plate hits more nutrient bases. This pattern also lines up with current dietary guideline advice to combine lean meat in a mixed plate instead of letting it dominate the meal.
Rotate Protein Sources Across The Week
Even if you enjoy beef tenderloin, variety still helps. Mix in poultry, seafood, eggs, and plant proteins on other days so total red meat intake stays moderate. Many national guidelines treat lean beef as one choice within a broader protein foods group that also includes beans, peas, lentils, nuts, and seeds.
The bottom line is simple: beef tenderloin gives you around 6 to 8 grams of protein per ounce, so even a modest serving can anchor the protein portion of a meal. With smart trimming, thoughtful portions, and plenty of plant foods on the side, you can enjoy tenderloin while keeping both protein intake and overall nutrition on track each day.