Home/Meats/Grilled Beef Tenderloin
Back to Home
Grilled Beef Tenderloin
Meats
Nutri-ScoreA

Grilled Beef Tenderloin

Bos taurus

Clinical Encyclopedia

Grilled beef tenderloin is a premium cut of meat known for its tenderness and rich flavor. It is an excellent source of high-quality protein and essential nutrients.

Also known as:
Filet MignonTenderloin Steak
Scientific NameBos taurus
Region of OriginUnited States
Popular Comparisons:
Grilled Beef Tenderloin VS AbaloneGrilled Beef Tenderloin VS Alligator TailGrilled Beef Tenderloin VS Alligator Tail MeatGrilled Beef Tenderloin VS Fried Alligator Tail MeatGrilled Beef Tenderloin VS Alpaca Loin SteakGrilled Beef Tenderloin VS Spicy Andouille Sausage

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories250 kcal
Water
60%
Fiber0g
Total43.0g
Protein
26g(60%)
Fats
17g(40%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B122.4 µg (100%)
Vitamin b6 (pyridoxine)0.6 mg (35%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron2.6 mg (14%)
Zinc5.1 mg (46%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in high-quality protein, which is essential for muscle growth and repair.
✓Contains significant amounts of iron, which is crucial for oxygen transport in the blood.
✓High in zinc, supporting immune function and wound healing.
✓Provides B vitamins, particularly B12, which is vital for nerve function and the production of DNA.

Possible Risks & Side Effects

!Excessive consumption of red meat may be associated with an increased risk of certain chronic diseases.
!Individuals with certain health conditions, such as gout, should limit red meat intake due to its purine content.

How to Prepare & Consume

Best enjoyed grilled to medium-rare for optimal tenderness. Season with salt and pepper, and allow to rest before slicing.

Smart Selection & Storage

How to Select

Choose beef tenderloin that is bright red with minimal marbling for the best quality. Avoid any cuts with excessive browning or discoloration.

How to Store

Store beef tenderloin in the refrigerator at 32°F to 36°F (0°C to 2°C) and use within 3-5 days. For longer storage, freeze it.

Myths vs Realities

MythEating red meat is always unhealthy.
RealityModerate consumption of lean red meat, like beef tenderloin, can be part of a balanced diet.
MythAll beef is the same.
RealityDifferent cuts of beef have varying levels of fat and tenderness; tenderloin is one of the leanest and most tender.
MythYou should never eat beef if you have high cholesterol.
RealityLean cuts of beef can be included in a heart-healthy diet when consumed in moderation.

Healthy Recipes

Herb-Crusted Grilled Beef Tenderloin

This herb-crusted grilled beef tenderloin is marinated in a blend of fresh herbs and spices, delivering a flavorful and healthy main dish perfect for any occasion.

Ingredients
  • 1 lb beef tenderloin
  • 2 tbsp olive oil
  • 2 tbsp fresh rosemary, chopped
  • 2 tbsp fresh thyme, chopped
  • 4 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix olive oil, rosemary, thyme, garlic, salt, and pepper to create a marinade.
  2. 2. Coat the beef tenderloin with the marinade and let it sit for at least 1 hour.
  3. 3. Preheat the grill to medium-high heat and grill the tenderloin for 6-8 minutes on each side for medium-rare.

Grilled Beef Tenderloin with Chimichurri Sauce

This dish features perfectly grilled beef tenderloin served with a vibrant chimichurri sauce, packed with fresh herbs and a zesty kick.

Ingredients
  • 1 lb beef tenderloin
  • 1 cup parsley, chopped
  • 1/2 cup cilantro, chopped
  • 3 cloves garlic, minced
  • 1/2 cup olive oil
  • 1/4 cup red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Season the beef tenderloin with salt and pepper, then grill over medium-high heat for 6-8 minutes on each side.
  2. 2. In a bowl, combine parsley, cilantro, garlic, olive oil, red wine vinegar, salt, and pepper to make the chimichurri sauce.
  3. 3. Slice the grilled tenderloin and serve it drizzled with chimichurri sauce.

Mediterranean Grilled Beef Tenderloin Salad

A refreshing salad featuring grilled beef tenderloin, mixed greens, and a medley of Mediterranean vegetables, drizzled with a light vinaigrette.

Ingredients
  • 1 lb beef tenderloin
  • 4 cups mixed greens
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red onion, thinly sliced
  • 2 tbsp balsamic vinegar
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Season the beef tenderloin with salt and pepper, then grill for 6-8 minutes on each side.
  2. 2. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, and red onion.
  3. 3. Slice the grilled tenderloin and place it on top of the salad, then drizzle with balsamic vinegar and olive oil.

Spicy Grilled Beef Tenderloin Tacos

These spicy grilled beef tenderloin tacos are packed with flavor and served with fresh toppings, making for a healthy and satisfying meal.

Ingredients
  • 1 lb beef tenderloin
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1 tsp paprika
  • 8 corn tortillas
  • 1 avocado, sliced
  • 1 cup cabbage, shredded
  • Lime wedges for serving
Instructions
  1. 1. Rub the beef tenderloin with chili powder, cumin, and paprika, then grill for 6-8 minutes on each side.
  2. 2. Let the beef rest before slicing it thinly.
  3. 3. Warm the corn tortillas on the grill, then fill them with beef, avocado, and cabbage, and serve with lime wedges.

Grilled Beef Tenderloin with Avocado Salsa

This grilled beef tenderloin is topped with a fresh avocado salsa, combining healthy fats and vibrant flavors for a delicious meal.

Ingredients
  • 1 lb beef tenderloin
  • 2 avocados, diced
  • 1 cup cherry tomatoes, diced
  • 1/2 red onion, diced
  • 1 lime, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Season the beef tenderloin with salt and pepper, then grill for 6-8 minutes on each side.
  2. 2. In a bowl, combine diced avocados, cherry tomatoes, red onion, lime juice, salt, and pepper to make the salsa.
  3. 3. Slice the grilled tenderloin and top with the avocado salsa before serving.

Grilled Beef Tenderloin with Quinoa and Spinach

This nutritious dish features grilled beef tenderloin served over a bed of quinoa and sautéed spinach, providing a balanced meal.

Ingredients
  • 1 lb beef tenderloin
  • 1 cup quinoa
  • 2 cups spinach
  • 2 cups vegetable broth
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Cook quinoa in vegetable broth according to package instructions.
  2. 2. Season the beef tenderloin with salt and pepper, then grill for 6-8 minutes on each side.
  3. 3. Sauté spinach in olive oil until wilted, then serve the grilled tenderloin over quinoa and spinach.

Grilled Beef Tenderloin with Roasted Vegetables

This dish pairs grilled beef tenderloin with a colorful array of roasted vegetables, creating a healthy and hearty meal.

Ingredients
  • 1 lb beef tenderloin
  • 2 zucchinis, sliced
  • 1 bell pepper, chopped
  • 1 red onion, chopped
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss the vegetables with olive oil, salt, and pepper, then roast for 20-25 minutes.
  2. 2. Season the beef tenderloin with salt and pepper, then grill for 6-8 minutes on each side.
  3. 3. Serve the grilled tenderloin alongside the roasted vegetables.

Grilled Beef Tenderloin with Sweet Potato Mash

This delicious dish features grilled beef tenderloin served with creamy sweet potato mash, offering a healthy twist on comfort food.

Ingredients
  • 1 lb beef tenderloin
  • 2 large sweet potatoes
  • 1 tbsp butter
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes until tender, then mash with butter, salt, and pepper.
  2. 2. Season the beef tenderloin with salt and pepper, then grill for 6-8 minutes on each side.
  3. 3. Serve the grilled tenderloin alongside the sweet potato mash.

Grilled Beef Tenderloin with Garlic and Lemon

This flavorful grilled beef tenderloin is marinated with garlic and lemon, creating a zesty and healthy dish that is sure to impress.

Ingredients
  • 1 lb beef tenderloin
  • 4 cloves garlic, minced
  • 1 lemon, juiced
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Combine minced garlic, lemon juice, olive oil, salt, and pepper in a bowl to create a marinade.
  2. 2. Marinate the beef tenderloin for at least 1 hour, then grill for 6-8 minutes on each side.
  3. 3. Let rest before slicing and serve with your favorite side.

Grilled Beef Tenderloin with Cauliflower Rice

This low-carb option features grilled beef tenderloin served over cauliflower rice, making for a healthy and satisfying meal.

Ingredients
  • 1 lb beef tenderloin
  • 1 head cauliflower, grated
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Grate cauliflower to create rice-like pieces and sauté in olive oil for 5-7 minutes until tender.
  2. 2. Season the beef tenderloin with salt and pepper, then grill for 6-8 minutes on each side.
  3. 3. Serve the grilled tenderloin over the cauliflower rice.

Frequently Asked Questions (FAQ)

What is the best way to cook beef tenderloin?

The best way to cook beef tenderloin is to grill or roast it at high temperatures to achieve a nice sear while keeping the inside tender.

How should I season beef tenderloin?

Season beef tenderloin simply with salt and pepper, or use a marinade with herbs and garlic for added flavor.

What is the ideal internal temperature for medium-rare beef tenderloin?

The ideal internal temperature for medium-rare beef tenderloin is 130-135°F (54-57°C).

Can I freeze beef tenderloin?

Yes, beef tenderloin can be frozen. Wrap it tightly in plastic wrap and then in aluminum foil to prevent freezer burn.

How long should I let beef tenderloin rest after cooking?

Let beef tenderloin rest for at least 10-15 minutes after cooking to allow the juices to redistribute.

What sides pair well with beef tenderloin?

Beef tenderloin pairs well with roasted vegetables, mashed potatoes, or a fresh salad.

Is beef tenderloin healthy?

In moderation, beef tenderloin can be part of a healthy diet, providing essential nutrients like protein, iron, and zinc.

How do I know if beef tenderloin is spoiled?

Check for a sour smell, slimy texture, or discoloration. If in doubt, it's best to discard it.

Related Superfoods
Abalone Fresh Abalone Alaska Plaice Fillet
Comparisons
Grilled Beef Tenderloin vs Abalone Grilled Beef Tenderloin vs Alligator Tail Grilled Beef Tenderloin vs Alligator Tail Meat
Nutrients
Protein in Grilled Beef Tenderloin Calories in Grilled Beef Tenderloin Vitamin-c in Grilled Beef Tenderloin Magnesium in Grilled Beef Tenderloin
Featured Guides
Health Benefits of Grilled Beef Tenderloin Healthy Recipes with Grilled Beef Tenderloin