How Many Calories Are in a 4 Ounce Filet Mignon? A Detailed Breakdown

Understanding Calorie Counts in Filet Mignon

Filet mignon is considered one of the most tender and delicious cuts of beef. It comes from the tenderloin section of the cow, which gets little exercise and therefore contains less connective tissue. This makes the meat incredibly tender and easy to cut.

A 4-ounce serving of filet mignon is a reasonable portion size. But many people wonder just how many calories are packed into those 4 ounces of delicious steak.

In this article, we'll break down the calorie count in filet mignon and discuss how its preparation impacts calories. We'll also offer tips for enjoying filet mignon as part of a healthy diet.

Calories in 4 Ounces of Raw Filet Mignon

There are approximately 206 calories in a 4-ounce serving of raw filet mignon, according to the USDA. The exact calorie count can vary slightly depending on factors like the cow's diet and level of fat marbling in the meat. But the USDA estimates provide a good general guideline.

A 4-ounce serving of filet mignon has about:

• 206 calories
• 8 grams of fat
• 0 grams of carbohydrates
• 32 grams of protein

Protein makes up about 62% of the calories in a 4-ounce serving of raw filet mignon. Fat makes up the remaining 38% of calories.

Calories After Cooking

The calorie count in filet mignon rises slightly after cooking due to fat loss during the cooking process. For example, a 4-ounce serving of grilled filet mignon has about:

• 230 calories
• 13 grams of fat
• 0 grams of carbohydrates
• 32 grams of protein

Grilling, broiling, pan searing and other dry heat methods cause some of the fat to drip away from the meat. This concentrates the calories slightly so the cooked calorie count is a bit higher.

The cooking method impacts calories too. Grilled or broiled meat retains more calories than meat cooked in liquid. For example, filet mignon cooked in soup or stew will have fewer calories as some of the fat seeps into the liquid.

Impact of Fat Marbling

The amount of fat marbling in the meat also affects calorie counts. Filet mignon with moderate to heavy fat marbling will pack more calories ounce for ounce than leaner cuts.

For example, USDA Prime grade filet mignon often has heavy fat marbling through the tenderloin. This highest quality beef can have up to 250 calories in a 4-ounce cooked serving.

In contrast, a leaner USDA Choice grade tenderloin may only have 210 calories in 4 cooked ounces. So opting for less fat marbling can save a bit on calories.

Portion Sizes and Calories

Sticking with a 4-ounce portion is key to keeping calories in check. But when dining out, filet mignon is often served in larger 8-12 ounce portions.

Here's how calories scale up for larger portion sizes:

• 4 ounces grilled filet mignon: 230 calories
• 8 ounces grilled filet mignon: 460 calories
• 12 ounces grilled filet mignon: 690 calories

Going from a 4-ounce to an 8-ounce serving doubles the calorie count. And a 12-ounce restaurant-style portion contains over three times the calories of a recommended 4-ounce serving. So sticking to petite filet mignon cuts is a smart strategy for limiting calories.

Tips for Serving Filet Mignon as Part of a Healthy Diet

Filet mignon can certainly be part of a healthy diet when enjoyed in moderation. Here are some tips for keeping your filet mignon calories in check:

Watch Portion Sizes

Try to keep filet mignon portions to around 4 ounces or less. Estimate this portion visually as being about the size of a deck of cards. Or use a food scale to weigh out 4-ounce portions.

At restaurants, ask for petite or slender filet cuts. Or order an appetizer-sized portion.

If cooking filet mignon at home, individually wrap 4-ounce portions rather than cooking one large steak.

Trim Excess Fat

Choose filet mignon with minimal fat marbling to reduce calories. Or trim off any excess external fat after cooking to lower the calories per serving.

Skip the Sauce

High-calorie sauces like bearnaise or hollandaise can make filet mignon less diet-friendly. Either avoid the sauce or ask for it on the side and use sparingly.

Try Healthy Cooking Methods

Opt for cooking methods like grilling, broiling or air frying. These dry heat methods allow excess fat to drip away.

Or poach filet mignon in broth or roast in the oven to let some fat seep into the cooking liquid.

Pair with Vegetables

Serve filet mignon with a generous side of steamed, roasted or grilled vegetables. Broccoli, asparagus, greens or cauliflower make healthy pairings.

Avoid Fattening Side Dishes

Instead of mashed potatoes, fried onions or creamed spinach, go for more nutrient-dense vegetable sides. This helps ensure filet mignon stays part of a balanced meal.

Watch the Sauces

Rich sauces like Hollandaise or béarnaise can add a lot of extra calories. Use sauces sparingly or avoid them altogether.

Limit Additional Fats

Avoid adding high-calorie butter, oils or other fats when cooking filet mignon. The meat has enough naturally occurring fat already.

Fill Up on Veggies

Round out the meal by filling at least half your plate with low-calorie, high-fiber vegetables to help satisfy your appetite.

Health Benefits of Filet Mignon

Despite its high calorie and fat content, filet mignon offers several valuable nutrients.

High-Quality Protein

The tenderloin is one of the most protein-rich cuts of beef. A 4-ounce serving of filet mignon offers over 30 grams of protein.

Protein provides essential amino acids the body needs to repair cells and make new ones. It also helps build muscle when combined with strength training.

Iron

Filet mignon supplies heme iron, the most easily absorbed form of iron from foods. Just one 4-ounce serving provides around 15% of the iron you need in a day.

Iron carries oxygen in the blood to cells throughout the body for energy production and other vital functions.

Zinc

Beef filet mignon also contains zinc, a mineral involved in immune function, wound healing, DNA synthesis and over 100 different enzyme reactions in the body.

Vitamin B12

The tenderloin provides vitamin B12, an essential nutrient required for proper nerve cell function, red blood cell formation and DNA synthesis.

Selenium

Filet mignon provides a good dose of selenium, a trace mineral that acts as an antioxidant in the body to protect against cell damage.

Is Filet Mignon Healthy?

Filet mignon can be part of a healthy diet when consumed in moderation, but should not be your main protein source each day due to its high saturated fat content.

Here are some things to keep in mind regarding filet mignon's nutritional profile:

High in Saturated Fat

Filet mignon is high in saturated fat, providing about one-third of the recommended daily limit in a 4-ounce serving. Saturated fat has been linked with increased heart disease risk.

Leaner than Other Cuts

However, tenderloin is still one of the leanest cuts of beef. It has less fat than ribeye, porterhouse or ground beef.

Rich in Nutrients

In addition to its protein content, filet mignon offers a variety of important vitamins and minerals like iron, zinc, selenium and B vitamins.

High Quality Protein

The protein in beef provides all the essential amino acids important for muscle synthesis and healthy tissue function.

Potential Increased Cancer Risk

Some studies link high red meat intake with increased cancer risk. But most evidence is on processed meats rather than unprocessed steak.

Enjoying filet mignon a few times a month as part of an overall healthy diet is unlikely to increase cancer risk.

Simple Ways to Prepare Healthy Filet Mignon

Here are some easy filet mignon recipes focused on nutrition:

Herb-Crusted Filet Mignon

Rub 4-ounce filets with a blend of chopped fresh herbs like parsley, thyme and rosemary. Grill or broil about 6 minutes per side until cooked to desired doneness.

Balsamic Glazed Filet Mignon

Brush 4-ounce filets with balsamic vinegar. Roast at 400°F 15 minutes, flipping halfway through. Drizzle with a bit of balsamic glaze before serving.

Seared Filet Mignon with Roasted Garlic

Pan sear 4-ounce filets in a hot skillet 2-4 minutes per side. Top with a roasted garlic clove and serve.

Grilled Filet Mignon with Chimichurri

Grill 4-ounce filets about 5 minutes on high heat. Remove from grill, top with a dollop of fresh chimichurri sauce.

Filet Mignon Stir Fry

Slice grilled filet mignon into thin strips. Make a stir fry with vegetables. Serve over brown rice or quinoa.

The Bottom Line

A 4-ounce serving of filet mignon has around 206 calories raw and 230 calories when grilled, with the majority coming from its protein and fat content.

Portion size has a major impact on calories. Stick with 4-ounce or smaller portions to keep calories in check.

While high in saturated fat, filet mignon can be part of a healthy diet when enjoyed in moderation and balanced with lots of vegetables and whole grains.

Selecting leaner cuts of filet mignon, trimming excess fat and opting for healthy cooking methods like grilling are all ways to lighten up this tender cut of steak.