Filet mignon (4 oz) calories come to 308 for a broiled, choice-grade 4 oz portion (113 g), or 273 per 100 g. The detail to notice is the fat: it supplies 60% of those calories, and trimming the visible fat drops the same portion to 233 calories while the protein goes up.
308kcal
1 4 oz portion · 113 g, broiled, choice grade
40%protein
30 gProtein
0 gCarbs
20 gFat
How to burn off 308 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Broiled, choice grade · per 113 g
Calories
308 kcal
Protein
30 g
Carbohydrate
0 g
Fat
20 g
Saturated fat
7.9 g
Cholesterol
112 mg
Sodium
59 mg
Potassium
359 mg
Iron
2 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 →
Filet mignon: 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
4 oz portion (113 g)
308
29.9 g
0 g
20.1 g
59 mg
15%
Trimmed lean only (113 g)
233
32.8 g
0 g
10.3 g
67 mg
12%
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 × 4 oz portion (113 g)
925
89.6 g
176 mg
5 × 4 oz portion (113 g)
1,542
149.3 g
294 mg
One 4 oz filet is 308 calories, two are 617
The standard butcher and restaurant cut lands near 4 oz, and at that size filet mignon gives you 308 calories, or 15% of the daily calorie value. A smaller 3 oz portion (85 g) comes to 232 calories and 12% of the daily value. These figures describe cooked, broiled meat, so if you weigh your steak, weigh it after it comes off the heat.
Steakhouse portions are where the total runs away. Two 4 oz portions add up to 617 calories and 59.7 g of protein, which is what a large single steak on a dinner menu often amounts to. Three reach 925 calories. Five portions, the kind of total a shared family platter can hold, come to 1,542 calories before any sides arrive.
The math stays simple because there are no carbs or sugars to vary from cut to cut. Whatever the scale reads, the rate is 273 calories per 100 g. Butter basting, a peppercorn cream or a red wine reduction is what pushes the plate past these numbers, and none of that is counted here.
Fat supplies 60% of the calories, protein the other 40%
Filet mignon has a reputation as the lean steak, but the broiled choice-grade cut with its thin fat trim is not lean by calorie share. Per 100 g it carries 26.4 g of protein and 17.8 g of fat, with 0 g of carbs, fiber or sugar. That modest-looking 17.8 g of fat ends up supplying 60% of the energy, while protein supplies the remaining 40%.
The protein is still the headline. A 4 oz portion delivers 29.9 g, which is 60% of the 50 g daily value used on this page. Few foods put that much protein on the plate with no carbs attached, which is why the cut works well for anyone tracking macros closely.
So read filet mignon as a protein food with a real fat bill, not as a fat-free one. The portion you serve and the trim you leave on decide how much of that fat you actually eat, and the next section shows how big the difference is.
Trimming the fat takes a 4 oz filet down to 233 calories
The 308 figure is for lean and fat eaten together, with the steak trimmed by the butcher but not by you. Cut away the remaining visible fat and eat the lean only, and the same 113 g drops to 233 calories. Fat falls from 20.1 g to 10.3 g, roughly half.
Protein moves the other way. The lean-only portion has 32.8 g of protein, 66% of the daily value, compared with 29.9 g for the untrimmed cut. Gram for gram you are eating more muscle and less fat, so the protein share of the calories climbs well past the 40% of the untrimmed steak.
That makes the knife the simplest calorie tool at the table. A trimmed 4 oz filet lands at 233 calories, almost exactly the 232 of an untrimmed 3 oz portion, but with 32.8 g of protein instead of 22.5 g. Same calories, a bigger piece of steak, and noticeably more protein. If you like the fat edge, keep it; just know it accounts for most of the gap.
Sodium is low; saturated fat and cholesterol are the rows to read
Unseasoned filet mignon is a low-sodium food. A 4 oz portion has 59 mg, just 3% of the daily value, and even the trimmed lean portion only reaches 67 mg. The salt you sprinkle on, a seasoning rub or a pan sauce will set the real sodium total, so the steak itself leaves plenty of room.
The rows worth reading are saturated fat and cholesterol. Per 100 g there are 7 g of saturated fat against a daily value of 20 g, and 99 mg of cholesterol against a daily value of 300 mg. If you watch either one, the trimmed lean portion and a smaller serving are the two levers you control.
With 0 g of fiber, the steak needs its plate partners to cover that gap. Roasted vegetables, a salad, beans or a whole-grain side bring the fiber and volume a 308-calorie steak lacks, while the steak adds 318 mg of potassium per 100 g to the meal. BodyPal can log the steak and its sides from a photo.
How does filet mignon compare?
Here filet mignon sits next to beef tenderloin, chicken breast and ham steak, compared per 100 g and per usual serving.
Verdict: For the fewest calories pick chicken breast: 165 per 100 g against 273 for filet mignon, with more protein at 31 g. Choose ham steak only if sodium is no concern, since it carries 1,269 mg per 100 g, and treat beef tenderloin as the same meat at 273 per 100 g, just sold as a bigger 382-calorie steak.
Most popular filet mignon 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
Packaged steaks are labeled per raw weight, so most of them read lower than the broiled numbers above. Source: manufacturer labels / USDA FoodData Central.
Filet mignon FAQs
How many calories are in a 4 oz filet mignon?
About 308 calories broiled (113 g). A 3 oz portion (85 g) is 232 calories.
Is filet mignon good for weight loss?
A 4 oz broiled filet mignon has 308 calories, 29.9 g of protein and no carbs. Trimmed to lean only, the same 113 g drops to 233 calories and 10.3 g of fat.
Filet mignon vs chicken breast: which has fewer calories?
Chicken breast is lighter: 165 calories per 100 g against 273 for broiled filet mignon, so a 4 oz piece is about 186 calories against 308.
How much protein is in a 4 oz filet mignon?
About 29.9 g of protein in 113 g broiled, along with 20.1 g of fat and 0 g of carbs.
What are the nutrition facts for a 4 oz filet mignon?
A 4 oz filet mignon (113 g) has 308 calories, 29.9 g of protein, 20.1 g of fat, 0 g of carbs and 59 mg of sodium. That covers 15% of daily calories and 60% of daily protein.
How many calories does filet mignon have per 100 grams?
Broiled choice-grade filet mignon has 273 calories per 100 g, with 26.4 g of protein and 17.8 g of fat. Use that rate to scale any steak size by its cooked weight.
How much protein is in a 4 oz filet mignon with the fat trimmed off?
Trimmed to lean only, a 4 oz filet mignon has 32.8 g of protein and 233 calories. That is 66% of the daily protein value, up from 29.9 g in the untrimmed cut.
Does filet mignon have any carbs or sugar?
Filet mignon has 0 g of carbs, 0 g of sugar and 0 g of fiber, whether you count per 100 g or per 4 oz. All of its calories come from fat, at 60%, and protein, at 40%.
How much fat is in a 4 oz filet mignon?
A 4 oz filet mignon has 20.1 g of fat, which supplies 60% of its 308 calories. Trimming the steak to lean only brings the fat down to 10.3 g and the total to 233 calories.
