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Beef Tenderloin Steak

Beef, tenderloin, steak, separable lean and fat, trimmed to 1/8" fat, select, raw

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Nutrition Facts

Serving Size

4 oz (113g)

Amount per serving

Calories

281

% Daily Value *

Total Fat 20.9g

Saturated Fat 8.4g

Trans Fat

Cholesterol 97mg

Sodium 56mg

Total Carbohydrate 0g

Dietary Fiber 0g

Total Sugars 0g

Protein 21.9g

Vitamin D

Calcium 25mg

Iron 2mg

Potassium 339mg

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
0%
0 mg
Thiamin
6%
0.08 mg
Riboflavin
9%
0.12 mg
Niacin
37%
5.85 mg
Pantothenic Acid
12%
0.62 mg
Vitamin B6
36%
0.61 mg
Folate
11.3 mcg
Folic Acid
0 mcg
Food Folate
11.3 mcg
Fortified Folate
11.3 mcg
Choline
17%
91.4 mg
Betaine
13.4 mg
Vitamin B12
43%
1.04 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
0%
0 mcg
Retinol
0 mcg
Beta Carotene
0 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
0%
0 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
3%
0.46 mg
Added Vitamin E
0 mg
Beta Tocopherol
0 mg
Gamma Tocopherol
0 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
Vitamin D2
Vitamin D3
Vitamin D
Vitamin K
2%
1.81 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
2%
24.9 mg
Iron
9%
1.6 mg
Magnesium
5%
22.6 mg
Phosphorus
16%
206 mg
Potassium
7%
339 mg
Sodium
2%
56.5 mg
Zinc
34%
3.75 mg
Copper
9%
0.08 mg
Manganese
0%
0.01 mg
Selenium
46%
25.5 mcg
Fluoride
Iodine

Fat
27%
20.9 g
Saturated Fat
42%
8.42 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0.07 g
Lauric Acid
0.05 g
Tridecylic Acid
Myristic Acid
0.66 g
Pentadecylic Acid
Palmitic Acid
5.07 g
Margaric Acid
Stearic Acid
2.58 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
8.93 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
1.02 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
7.89 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0.03 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.79 g
9,12-octadecadienoic Acid
0.51 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.25 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0.03 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
32%
97.2 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
44%
21.9 g
Tryptophan
0.14 g
Threonine
0.88 g
Isoleucine
1 g
Leucine
1.74 g
Lysine
1.85 g
Methionine
0.57 g
Cystine
0.28 g
Phenylalanine
0.86 g
Tyrosine
0.7 g
Valine
1.09 g
Arginine
1.42 g
Histidine
0.7 g
Alanine
1.33 g
Aspartic Acid
1.99 g
Glutamic Acid
3.29 g
Glycine
1.33 g
Proline
1.04 g
Serine
0.86 g
Hydroxyproline
0.23 g

Carbohydrates
0%
0 g
Fibre
0%
0 g
Soluble Fibre
Insoluble Fibre
Sugar
0 g
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
281 kcal
Water
69.3 g
Ash
1.02 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 4 oz (113 g)
  • 1 steak (yield from 1 raw steak weighing149g) (149 g)
  • 1 lb (454 g)

Nutrient Sources

  • Excellent source of Niacin
  • Excellent source of Vitamin B6
  • Excellent source of Vitamin B12
  • Excellent source of Zinc
  • Excellent source of Selenium
  • Good source of Choline
  • Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • High Protein
  • High Fat
  • Zero Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100%

Limiting Amino Acid: Tryptophan

  • Some foods that are a good source of Tryptophan include chocolate, oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat, spirulina, and peanuts.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Beef Tenderloin Steak contains 19.4g of protein, which is about the same as 3.2 eggs, 0.7 chicken breasts, or 1.4 cups (376g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Zero Trans Fat.

High in Cholesterol.

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