Even though Americans eat more chicken, they still love beef. Each year, they eat more than 50 pounds of beef on average, according to National Public Radio.
You can eat meat, but it’s better for you if you choose lean cuts. A 3-ounce serving with less than 10 grams of total fat is a good choice. 5 grams of saturated fat and 95 milligrams of cholesterol.
If you like sirloin and filet mignon, youre in luck, because both are lean cuts. But nutritionally, the filet mignon might make a slightly healthier choice.
When it comes to calories, both the sirloin and filet mignon are fairly equal. There are 180 calories in 3 ounces of cooked sirloin and 179 calories in the same amount of cooked filet mignon.
One serving of either meat gives you less than 10% of your daily calories if you eat 2,000 calories a day. Even though sirloin and filet mignon aren’t the lowest-calorie beef cuts, they’re still pretty good options for people who want to watch their weight.
Filet mignon is hands-down one of the most tender, melt-in-your-mouth cuts of steak around. But is enjoying this upscale crowd-pleaser compatible with following a lean, waistline-friendly diet? Let’s take a closer look at how filet mignon stacks up when it comes to fat and calories.
What Makes a Lean Cut of Beef?
First, it helps to understand what qualifies a cut of beef as “lean.” According to US Department of Agriculture guidelines, lean beef must meet the following criteria for a 3.5 ounce cooked serving
- Less than 10 grams of total fat
- Less than 4.5 grams of saturated fat
- Less than 95 milligrams of cholesterol
Meanwhile, a cut of beef classified as “extra lean” must contain:
- Less than 5 grams of total fat
- Less than 2 grams of saturated fat
- Less than 95 milligrams of cholesterol
When comparing different cuts of beef, opting for ones with less visible marbling (the white fat woven through the pink flesh) is also advisable.
Analyzing Filet Mignon’s Fat Profile
So how does filet mignon measure up based on these benchmarks for leanness? A 3.5 ounce serving of filet mignon contains:
- 5 grams of total fat
- 2 grams of saturated fat
- 89 milligrams of cholesterol
Based on these nutrition numbers, filet mignon meets the qualifications to be labeled an “extra lean” cut of beef according to USDA criteria. This makes it one of the leanest cuts available.
Compared to fattier cuts like ribeye or New York strip, filet mignon is significantly lower in total fat and saturated fat per serving It’s also lower in calories at around 170 calories for a 35 ounce serving.
Why is Filet Mignon Leaner than Other Cuts?
So what makes filet mignon able to achieve extra lean status? It comes down to three key factors:
Cut of Meat
Filet mignon comes from the tenderloin, the most tender muscle of the cow located along the back. Muscles that get little exercise, like the tenderloin, contain less connective tissue and fat.
Minimal Marbling
Since the tenderloin is so little used, filet mignon contains very thin streaks of fat marbling compared to heavily exercised areas like the rib or shoulder.
Smaller Portion Sizes
Filet mignon is often cut into petite portions, usually no more than 8 ounces at restaurants. Smaller cuts naturally have less total fat than a thick 16 oz T-bone or rib steak.
How to Select and Prepare Filet Mignon for Maximum Leanness
To take advantage of filet mignon’s extra lean nutrition stats, keep these tips in mind:
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Seek out USDA Choice or Select grade filets with minimal marbling. Prime grade has more fat.
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Trim off any excess visible fat before cooking.
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Grill, broil, roast or pan-sear instead of frying in oil.
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Watch portion sizes and stick to around 3-4 ounces per serving.
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Pair with lean sides like a baked potato or steamed veggies vs. buttery mashed potatoes or creamed spinach.
Enjoying filet mignon as part of a lean beef meal plan is absolutely possible with smart preparation methods and reasonable portions. Think of it as an occasional treat, not an everyday indulgence.
Other Extra Lean Cuts of Beef
If you love filet mignon but want to limit consumption due to the often hefty price tag, other excellent extra lean options exist. Consider these budget-friendly alternatives:
- Top round steak
- Bottom round roast
- Eye of round roast
- 95% lean ground beef
- Flank steak
- Sirloin tip roast
- Top sirloin steak
Selecting the leanest grades of these cuts and preparing them in waistline-friendly ways opens up possibilities. Just watch portions and frequencies of meaty meals.
The Takeaway: Filet Mignon as Part of a Lean Diet
Known for its tender texture and buttery flavor, filet mignon offers a rich taste of luxury. But it can also align with a lean diet when enjoyed in moderation. Choosing cuts with less marbling, trimming external fat, controlling portions and avoiding deep frying are the secrets to keeping filet mignon’s fat and calorie count in check.
Along with other extra lean beef cuts and a variety of lean proteins, enjoying filet mignon occasionally can be part of an overall balanced approach for health and managing weight. With smart preparation methods and reasonable frequencies, even this indulgent steak can fit into a lean lifestyle.
Weighing Fat and Cholesterol
It has 8 grams of total fat, 3 grams of saturated fat, and 75 mg of cholesterol in 3 ounces of cooked sirloin. The filet mignon has a little less total fat, but is slightly higher in cholesterol, with 7. 5 grams of total fat, 3 grams of saturated fat and 79 milligrams of cholesterol.
Even though it’s important to limit the cholesterol you eat, it’s the saturated fat that really hurts you. High intakes of saturated fat increases blood cholesterol levels and risk of heart disease.
The 2020-2025 Dietary Guidelines for Americans recommend that you limit your intake of saturated fat to less than 10 percent of calories and cholesterol to no more than 300 milligrams a day.
Both Rich in Protein
As you might expect, both kinds of beef are high in protein, but the filet has a little more. There are 25 grams of protein in a 3-ounce serving of sirloin and 26 grams in the same-sized serving of filet mignon.
People need between 46 and 56 grams of protein a day, but in general, most people dont have a difficult time meeting their daily protein needs, according to the Centers for Disease Control and Prevention.
The Butcher’s Guide: What is a filet mignon?
FAQ
Is filet mignon a healthy cut of beef?
Is filet mignon leaner than ribeye?
How lean is a filet mignon?
Is filet mignon a lean cut?
” Filet Mignon is a very lean cut of beef and contains less fat compared to other cuts like ribeye or T-bone steak,” says Wan Na Chun, MPH, RD, CPT of One Pot Wellness. While it does have a reputation for being a lean cut, Filet Mignon gets its tender buttery texture and juicy flavor from 10 grams of fat, 4 grams of that saturated.
Is filet mignon a beef tenderloin?
The filet mignon is cut from the beef tenderloin, which is part of the loin primal. The tenderloin itself runs through the short loin (which also includes the strip) and the sirloin (which includes the top sirloin) sections of the loin primal. This highly-prized cut of beef only represents 2-3% of the total animal.
What is a lean cut of beef?
The USDA defines a lean cut of beef as a 3.5-ounce serving (about 100 grams) that contains less than: 10 grams total fat. 4.5 grams saturated fat. 95 milligrams cholesterol. The USDA defines an extra-lean cut of beef as a 3.5-ounce serving (about 100 grams) that contains less than: 5 grams total fat. 2 grams saturated fat.
What is a filet mignon steak?
The filet mignon is much, much more than just a fancy-sounding expensive steak. It’s the steak that built Omaha Steaks. Over the last 100+ years, our butchers have cut and shared more of these super-tender steaks with people across the country than any other, and for good reason – people demand it!