How Much Protein Is in Filet Mignon? (Research-Based)

Gabriel Woods
Published by Gabriel Woods
Last Updated On: December 4, 2023

Only a few carnivore lifestyle adherents do not love a good steak - and the filet mignon is the queen of steaks.

As a seasoned enthusiast of the carnivore diet and with extensive experience in the culinary world, I decided to dive deep into the research to uncover the precise protein content in filet mignon.

This investigation involved a comprehensive analysis of multiple sources and consulting with nutrition experts in the field.

This article aims to provide a precise insight into the protein content of filet mignon.

Quick Summary

  • Filet mignon provides 23 grams of protein in a 3 oz serving size.
  • Filet mignon is a mild, tender cut of meat that is filled with nutrients.
  • Filet mignon is also a good source of vitamins and minerals, including phosphorus, potassium, selenium, zinc, and various B vitamins.

Protein In Filet Mignon

Cooked filet mignon with vegetables

Filet mignon is a cut of meat that is a round cut taken from the tenderloin. It is a tender cut with a milder flavor than many other cuts. But that does not mean that it is low in protein.

A 3 oz suggested serving size of filet mignon yields 23 grams of protein. That is 46% of the daily recommended intake for protein (based on a 2000-calorie diet).

The protein in filet mignon is complete, containing all the essential amino acids the body needs.

Amino acids are the building blocks of protein and are necessary for many bodily functions, including muscle growth and repair.

Filet mignon is not considered a lean protein. The USDA considers a lean cut to have less than 10 grams of fat, 95 mg of cholesterol, and 4.5 grams of saturated fat. Filet mignon has too much fat to be considered a lean protein [1].

Other Nutrition Facts About Filet Mignon

Filet mignon is not an overly fatty cut of meat. It only has 15 grams of total fat per 3-ounce serving.

However, up to 8 grams of that is saturated fat, which can raise cholesterol levels and lead to heart disease.

Filet mignon may have a lot of saturated fat but has 0 g of net carbs. Its low concentration of carbohydrates makes filet mignon a good choice for those who eat meat on a keto diet for overall health.

The total calories in filet mignon are also relatively low. A 3-ounce serving size contains only 227 calories. Of those, 135 calories come from fat, and 92 calories are directly from the meal's protein content.

Filet mignon is a good source of iron, like all beef. 3 ounces contain 7% of the RDA. Further, the iron found in filet mignon is heme iron, which is absorbed well by the tissues [2].

Of course, filet mignon is frequently cooked and served wrapped in bacon, adding who knows how many calories, fat, and saturated fat to the food.

Adding bacon is not considered beneficial for a weight loss diet.

Filet Mignon Nutrition Values

Filet Mignon with herbs

In addition to providing a good amount of protein, filet mignon is a solid source of some vitamins and minerals. It is also low in fiber, sodium, and sugar.

Nutrition facts for three ounces of filet mignon:

  • 18% of the recommended daily value of phosphorus for adults.
  • 16% of the recommended daily value of potassium.
  • 36% of the recommended daily value of selenium.
  • 28% of the recommended daily value of zinc.
  • 23% of the recommended daily value of vitamin B12.
  • 31% of the recommended daily value of niacin.
  • 25% of the recommended daily value of vitamin B6.

"Food has two types of iron — heme and non-heme iron. Heme iron is found in meat, fish and poultry. It is the form of iron that is most readily absorbed by your body. Eating meat generally boosts your iron levels far more than eating non-heme iron."

- American Red Cross

Filet Mignon Alternatives

Cooked meat with potatoes

Given the high protein content of filet mignon, there are a few reasons to search for alternatives solely to get more protein.

That said, a filet is not an inexpensive meal, and other cheaper cuts of meat are also high in protein and may have less saturated fat.

Some high-protein alternatives to filet mignon include other steaks like:

These other foods will have similar amounts of protein and net carbs, though they may have different quantities of fat and calories.

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FAQs

Does Chicken or Filet Mignon Have More Protein?

Chicken has more protein content compared to filet mignon. Skinless and boneless chicken breasts have 31 grams of protein per 3.5-ounce (100-gram) serving. In contrast, a similar serving size of filet mignon offers around 27 grams of protein.

Are There Any Health Benefits to Filet Mignon?

There are several health benefits to filet mignon due to its high protein and vitamin content. Protein is necessary for many bodily functions, including cell growth and repair. The vitamins and minerals in filet mignon, like zinc, are crucial for many physical processes.


References:

  1. https://ask.usda.gov/s/article/What-does-lean-and-extra-lean-beef-mean-on-a-nutrition-label
  2. https://www.beefmagazine.com/beef/low-iron-here-s-why-beef-best-multi-vitamin
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About the author

Gabriel Woods
Chef/Food Editor
Gabrielle Woods holds a BSc degree in Hospitality Management with a summa cum laude distinction from the University of Santo Tomas, majoring in Culinary Entrepreneurship. She helps clients achieve specific fitness goals through protein-based meal prepping. She believes cooking is both an art and a science best done with a balance of tradition and innovation.
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