Meat and Poultry / Red Meat
Beef tenderloin
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 128kcal / 2530kcal (5%) |
Macronutrients
Protein | 22.8 g/ 71g (32%) | ||||||
Total Fat | 4.1 g/ 42g (9%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 3.5 mcg RAE/ 700mcg RAE (0.5%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 7.8 mg NE/ 16mg NE (48%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 42 mg/ 750mg (5%) |
Phosphorus | 188 mg/ 700mg (26%) source |
Iron | 2.8 mg/ 12mg (23%) source |
Sodium | 42 mg/ 1500mg (2%) low |
What is this food?
Beef tenderloin is a lean cut of beef. It’s mainly a protein food, with little to no carbohydrates and very low fiber since it’s meat.
Why it matters to health
Beef tenderloin helps you meet your daily protein needs for muscle repair and growth. It also provides iron and vitamin B12 (commonly found in beef), which support energy and healthy blood. For cautions: even lean beef can still have saturated fat and cholesterol, so it’s best to keep portions reasonable. The good news is this cut is relatively lean and has low sodium (about 42 mg per 100 g), especially compared with many processed beef products.
Healthier tips
- For a balanced day (3 meals + 1–2 snacks), use beef tenderloin as your protein at meals, then pair with 1–2 cups of vegetables (like kangkong, broccoli, or mixed salad) and a sensible serving of rice or other carbs.
- Portion guide: aim for about 100–150 g cooked per meal for most adults, depending on your appetite and activity.
- Choose healthier cooking: grill, broil, steam, or pan-sear with minimal oil. Go easy on creamy sauces and salty marinades.
- Watch the fat add-ons: reduce butter-heavy toppings; use herbs, garlic, lemon, or vinegar-based sauces instead.
- If you’re having beef at lunch, balance dinner with another protein option (fish, tofu, eggs, or chicken) and more vegetables.
Common Filipino dishes
Beef Caldereta, Beef Steak, Nilaga (Beef Nilaga), Tapa (beef tapa), Bulalo
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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