Gabriel Woods
Published by Gabriel Woods
Last Updated On: September 7, 2022

There are not many carnivore lifestyle adherents who do not love a good steak - and the filet mignon is the queen of steaks.

I have been eating these choice cuts of beef for years and have always wondered about their nutritional value.

So I did extensive research and can now talk about the protein content in filet mignon.

Quick Summary

  • Filet mignon is a mild, tender cut of meat that is filled with nutrients
  • A serving of filet mignon has 23 grams of protein
  • Although not low in saturated fat, filet mignon is leaner than many other cuts of beef

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 that is milder in flavor than many other cuts. But that does not mean that it is low in protein.

A 3 oz 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, meaning that it contains all the essential amino acids needed by the body.

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

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 is the type of fat that can raise cholesterol levels and lead to heart disease.

Filet mignon may have a lot of saturated fat, but it has 0 g of net carbs. Its low concentration of carbohydrates makes filet mignon a good choice for those who eat 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.

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 few reasons to search for alternatives solely to get more protein.

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

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

  • Sirloin steak
  • Ribeye steak
  • New York strip steak
  • Porterhouse steak
  • T-bone steak

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

Is Filet Mignon Considered a Lean Protein?

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].

Is Filet Mignon a Good Source of Iron?

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].

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 found in filet mignon, like zinc, are crucial for many physical processes.

Filet Mignon Nutrition

Filet mignon is a high-protein cut of beef, known for its tenderness and rich flavor. It is also an excellent source of some vitamins and minerals essential for nutrition.

While it is not a lean protein, it is lower in fat than many other cuts of beef and does not have excessive calories.

If you want to have meals of grass-fed, hormone-free cuts of beef like filet mignon delivered to your home every month, I recommend checking out ButcherBox. For more information, click here.


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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