Beef Tenderloin - How Many Calories?

Was the tenderloin weighed raw or cooked?

The raw tenderloin reference provides 149 kcal and 20.81 g protein per 100 g of edible meat. Use a raw weight with that table. A 100 g cooked steak has lost water during cooking, so entering it as 100 g raw tenderloin can undercount the meat used.

Protein in a 150 g or 200 g raw portion

A 150 g amount weighed before cooking provides 224 kcal, 31.22 g protein and 10.91 g fat. At 200 g, the figures are 298 kcal and 41.62 g protein. Remove inedible trimmings before weighing and exclude anything left uneaten.

For an ounce-based calculation, 3 oz is about 85.05 g: that raw amount provides 127 kcal and 17.7 g protein. It does not describe a 3 oz cooked restaurant steak. A lean-looking cut still contains fat; the 150 g example has about 5.67 g saturated fat, with variation between animals and trimming levels.

At the same 150 g raw weight, the ribeye reference including lean meat and fat provides about 366 kcal and 28.10 g fat, versus 224 kcal and 10.91 g fat for the tenderloin example. Cut and trimming level differ; those figures do not establish a fixed difference between every butcher-cut steak.

The generic lean-beef record provides 209 kcal and 8.31 g fat per 150 g raw, compared with 224 kcal and 10.91 g fat for this tenderloin. Both are raw weights, but the cut and trimming basis still differ.

Butter, sauce and cooking losses

Butter added to the pan or a rich sauce is outside the meat's table. Calculate those ingredients separately. If the amount left in the pan is unknown, an exact absorption percentage would be misleading. Weighing the meat before cooking avoids treating raw and cooked grams as interchangeable.

Boiled shank uses a different basis: cooked meat weighed after removing the bone. The raw tenderloin figures cannot be converted directly into the weight of a cooked shank dish or its broth.

Marinating tenderloin in olive oil for külbastı changes the calculation from raw meat alone. The beef külbastı recipe example gives about 278 kcal per 137 g with the recipe oil included; do not add that oil again.

Check the centre temperature

USDA guidance for whole cuts sets a minimum internal temperature of 63°C/145°F, measured with a food thermometer, followed by at least 3 minutes of rest. A browned surface alone is not a reliable check. Ground meat has a different temperature requirement.

Source note: Values are the edible-portion average for TürKomp 03.01.0004, raw tenderloin from young cattle. LanguaL F0003 identifies the uncooked state. Cooking guidance comes from USDA FSIS. Unreported fibre, sugars and vitamin C remain unknown; vitamin A reported in RE was not relabelled as RAE.