Beef tenderloin calories come to 382 for one 140 g broiled steak with its fat left on, or 273 per 100 g. The number to notice is the trim. Eat the lean only and the same 140 g steak drops to 288 calories while protein climbs to 40.6 g. Fat, not portion size, moves this cut most.
278kcal
1 steak · 104 g, broiled, lean and fat
41%protein
28 gProtein
0 gCarbs
17.8 gFat
How to burn off 278 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Broiled, lean and fat · per 104 g
Calories
278 kcal
Protein
28 g
Carbohydrate
0 g
Fat
17.8 g
Saturated fat
7 g
Cholesterol
101 mg
Sodium
56 mg
Potassium
342 mg
Iron
1.8 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Beef tenderloin: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 steak (140 g)
382
37 g
0 g
24.9 g
73 mg
19%
Lean only (140 g)
288
40.6 g
0 g
12.7 g
83 mg
14%
3 oz portion (85 g)
232
22.5 g
0 g
15.1 g
44 mg
12%
100 g
273
26.4 g
0 g
17.8 g
52 mg
14%
3 × 1 steak (140 g)
1,147
111 g
218 mg
5 × 1 steak (140 g)
1,911
185 g
364 mg
A 3 oz portion is a 232-calorie plate
Tenderloin is usually served as a thick, compact steak, so the plate looks smaller than it eats. A full 140 g steak with lean and fat comes to 382 calories, about 19 percent of a 2000-calorie daily value. A 3 oz portion of 85 g lands at 232 calories and still delivers 22.5 g of protein.
Restaurant servings are where the total runs away. Two steaks, or 280 g, reach 764 calories. Three steaks, 420 g, hit 1,147 calories, and a family platter of five steaks at 700 g adds up to 1,911 calories. Those are the same numbers per bite; only the weight changed.
If you want a steak dinner without a heavy total, the 85 g portion is the honest benchmark. Weigh it once at home. Most people discover their usual cut sits closer to the 140 g steak than to the 3 oz guideline they had in mind.
Fat supplies 60 percent of the calories
Tenderloin has a lean reputation, but the lean-and-fat steak tells a different story. Per 100 g it carries 26.4 g of protein and 17.8 g of fat with 0 g of carbs. Because fat is denser in calories, it supplies 60 percent of the energy and protein supplies 40 percent.
There is no sugar and no fiber here, so every calorie comes from just those two macros. That makes the math simple. Cut fat and calories fall fast; protein barely moves.
Protein is still the headline. One 140 g steak gives 37 g, about 74 percent of the 50 g daily value. A 100 g piece covers 53 percent. Few foods hand you that much protein with zero carbs, which is why tenderloin works for low-carb plates. Just do not mistake it for a fat-free cut when the trim is still on.
Trimming the fat beats shrinking the steak
The USDA splits tenderloin into lean and fat versus lean only, and the gap is large. The 140 g lean-only steak comes to 288 calories with 12.7 g of fat, against 382 calories and 24.9 g of fat for the steak with its fat. Protein actually rises, from 37 g to 40.6 g, because more of the weight is muscle.
Put another way, the lean-only steak covers 81 percent of your protein daily value for 14 percent of your calories. The untrimmed steak covers 74 percent of protein for 19 percent of calories. That is the best trade on the page.
So the practical move is a knife, not a smaller plate. Cut away the visible fat rim before or after broiling. You keep the full portion, the full flavor of the meat, and roughly a quarter fewer calories without counting anything else.
Saturated fat and cholesterol are the rows to watch
Sodium is not the problem with plain tenderloin. A 140 g steak has 73 mg, just 3 percent of the daily value, and even the lean-only steak sits at 83 mg, or 4 percent. Whatever salt ends up on your plate comes from the seasoning, rub or sauce, not the beef.
The rows that deserve attention are fat related. Per 100 g the lean-and-fat steak holds 7 g of saturated fat against a 20 g daily value, plus 99 mg of cholesterol against a 300 mg daily value. If you track either, trimming the fat and sticking to the 85 g portion keeps them in check.
Tenderloin also brings 318 mg of potassium per 100 g. Pair the steak with vegetables, a baked potato or a salad, and go easy on butter basting and cream sauces, which can add more fat than the meat itself. BodyPal can log the steak from a photo of your plate.
How does beef tenderloin compare?
Here is how beef tenderloin stacks up against tenderloin steak, beef strip and beef brisket, per 100 g and per usual serving.
Verdict: For the fewest calories pick beef brisket at 231 per 100 g with 29.4 g of protein, though it carries 377 mg of sodium against 52 mg for plain tenderloin. If sodium matters more than calories, unseasoned tenderloin wins, especially trimmed to the lean only.
Most popular beef tenderloin brands in the United States
2Grass Run Farms Beef Tenderloin Steak4 oz · 112 g250 kcal
3Simple Truth Beef Tenderloin198 g152 kcal
4H.F.'s Beef Tenderloin Tips4 oz · 112 g143 kcal
5Ol' Ranch Beef Tenderloin Filet4 oz · 113 g204 kcal
6Marketside Butcher Beef Tenderloin Steak3 oz · 85 g129 kcal
7Raley's Beef Tenderloin Filet4 oz · 112 g134 kcal
8Performance Beef Tenderloin4 oz · 112 g152 kcal
Packaged cuts are labeled per raw weight, so they read lower than the broiled numbers above. Source: manufacturer labels / USDA FoodData Central.
Beef tenderloin FAQs
How many calories are in one beef tenderloin steak?
About 278 calories for one broiled steak (104 g), or 227 for a 3 oz portion.
Is beef tenderloin good for weight loss?
Trimmed to lean only it has 200 calories and 29 g protein per 100 g. With the fat left on it is 267 calories and 17.1 g fat per 100 g.
Beef tenderloin vs pork tenderloin: which has fewer calories?
Pork tenderloin, with 143 calories per 100 g against 267 for broiled beef tenderloin.
How much protein is in beef tenderloin?
A broiled steak (104 g) has 27.5 g protein, and a 3 oz portion has 22.5 g. Per 100 g it is 26.5 g.
How many calories are in a 3 oz tenderloin steak?
A 3 oz portion of 85 g broiled tenderloin, lean and fat, has 232 calories. It also gives 22.5 g of protein and 15.1 g of fat, with 0 g of carbs.
How much fat is in beef tenderloin?
Broiled tenderloin with its fat has 17.8 g of fat per 100 g, and 7 g of that is saturated. A full 140 g steak carries 24.9 g of fat, which drops to 12.7 g if you eat the lean only.
How many calories are in 100 g of tenderloin?
100 g of broiled beef tenderloin, lean and fat, has 273 calories. That is about 14 percent of a 2000-calorie daily value, with 26.4 g of protein and no carbs.
Does trimming tenderloin cut the calories?
Yes. A 140 g lean-only tenderloin steak has 288 calories versus 382 for the same steak with its fat. Protein rises to 40.6 g, so trimming is the easiest way to lighten this cut.
Is beef tenderloin high in sodium?
No. Plain broiled tenderloin has 52 mg of sodium per 100 g, and a 140 g steak has 73 mg, about 3 percent of the daily value. Rubs and sauces add the salt.
