Quick Answer
A 6 ounce grilled tenderloin steak contains approximately 260 calories.
Calories in Steak
The number of calories in a steak depends on a few key factors:
Cut of Steak
Different cuts of steak contain different amounts of fat and protein, which impacts the calorie content:
– Tenderloin or filet mignon is one of the leanest cuts and lowest in calories. A 6 oz tenderloin has around 260 calories.
– Ribeye is well-marbled with fat and has a higher calorie count. A 6 oz ribeye has around 340 calories.
– T-bone and porterhouse steaks are essentially a mix of tenderloin and strip steak and contain a moderate amount of fat and calories. A 6 oz t-bone or porterhouse has around 300 calories.
– Flank steak is lean and contains around 180 calories per 6 oz serving.
– Skirt steak is thin and lightly marbled with fat. A 6 oz skirt steak has approximately 230 calories.
So tenderloin is on the lower end of the calorie spectrum while ribeye is quite high in calories for a 6 oz serving compared to other cuts.
Cooking Method
The cooking method impacts the final calorie content:
– Grilling, broiling, roasting, or pan searing with minimal added fat gives a steak the lowest calorie count.
– Frying or braising in oil adds significant calories from the oil. Frying can increase the calories by 50-100% or more depending on how much oil is absorbed.
– Heavily sauced steaks also pack in more calories from sugar and fat in the sauce.
Grilling is one of the most calorie-conscious cooking methods, adding minimal extra calories beyond what’s already in the cut of steak itself.
Doneness
The doneness of a steak also influences its final calorie count:
– Rare steaks retain the most moisture and fat, maximizing calories.
– Well-done steaks lose more fat and moisture in cooking, reducing the final calorie total somewhat. A well-done 6 oz tenderloin may have 220-230 calories vs. 260 for a rare tenderloin.
In general, the rarer the steak, the higher the calorie content.
Portion Size
Finally, the portion size substantially impacts the calories in a steak meal:
– A 6 oz tenderloin is around 260 calories
– An 8 oz tenderloin would have about 340 calories
– A 10 oz tenderloin has approximately 430 calories
– A 12 oz tenderloin contains over 500 calories
When dining out, steaks are often 8 oz or larger. Getting a petite 6 oz or 4 oz portion can slash the calories compared to a hearty 12 oz steakhouse cut.
So the total calories in a steak come down to the specific cut, preparation method, doneness, and weight of the portion.
Nutrition Facts for 6 oz Grilled Tenderloin
Here are the full nutrition facts for a 6 oz grilled tenderloin steak:
| Nutrition Facts | Per Serving |
|---|---|
| Calories | 260 |
| Fat | 12g |
| Saturated Fat | 4g |
| Cholesterol | 100mg |
| Sodium | 65mg |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugar | 0g |
| Protein | 40g |
A few highlights:
– Protein is quite high at 40g, providing 80% of the daily value. Steak is an excellent source of protein.
– Fat content is moderate at 12g, or 18% DV. For comparison, an equally-sized ribeye would have around 23g of fat.
– Carbs are negligible at 0g. Steak contains no carbs or sugar.
– Cholesterol is 100mg or 33% DV. Steaks are high in cholesterol, but tenderloin is lower than fattier cuts.
So while fairly high in fat and cholesterol, a 6 oz tenderloin is still a high quality source of protein with minimal carbs.
Tenderloin Steak Calories in Context
How do the calories in a 6 oz grilled tenderloin steak compare to other popular foods?
| Food | Calories |
|---|---|
| 6 oz grilled tenderloin steak | 260 |
| 6 oz grilled chicken breast | 165 |
| 1 grilled hamburger (quarter pound) | 255 |
| 1 cup white rice | 205 |
| 1 cup pasta | 220 |
| 2 slices pepperoni pizza | 285 |
A 6 oz tenderloin contains fewer calories than 2 slices of pepperoni pizza or a quarter pound hamburger. It has around 100 more calories than chicken breast or rice.
Overall it’s a reasonably calorie-dense food but not excessive compared to equivalent portions of other popular proteins, grains, or mixed dishes.
Daily Calorie Recommendations
Based on a 2000 calorie diet, a 6 oz grilled tenderloin accounts for around 13% of the recommended daily calories for an average adult:
| Recommended Calories | Calories Per Meal |
|---|---|
| 2000 calories/day total | 500 calories per meal |
Most nutritionists recommend keeping meal calories to around 500 or less. A 6 oz tenderloin clocks in safely under that threshold.
For a 2500 calorie diet, the calories per meal would be around 600, so a tenderloin could also work for larger calorie needs.
One strategy is to balance the tenderloin with lower calorie sides and ingredients:
– Swap a large baked potato (200 calories) for roasted veggies (50 calories)
– Choose a green salad (100 calories) over pasta salad (300+ calories)
– Opt for mustard instead of creamy sauce on the tenderloin
This allows you to enjoy a reasonable portion of steak while still meeting daily calorie goals.
Ways to Reduce Calories in Tenderloin
If trying to cut calories, here are some tips for lowering the counts for a tenderloin steak meal:
– Choose a 4 oz vs 6 oz tenderloin to save 70 calories
– Opt for well-done instead of rare to trim up to 40 calories
– Skip high-calorie sides like mashed potatoes or creamed spinach
– Load up on low calorie vegetables as your side dishes
– Avoid adding high-fat sauces and butter on the steak
– Use spices, herbs, mustard, or hot sauce instead of creamy sauces for flavor
– Share one steak between two people instead of eating a full portion
With small adjustments like these, you can still incorporate tenderloin into a healthy lower calorie diet.
Health Benefits of Lean Beef
While fairly high in calories and cholesterol compared to plant proteins, lean beef like tenderloin does have some important health benefits:
– Excellent source of protein to support muscle growth and satisfaction.
– Provides highly bioavailable iron to prevent anemia and zinc for immunity.
– Good source of vitamin B12 which is hard to obtain from plant foods.
– Rich in antioxidants like selenium and taurine.
– May support heart health when consumed in moderation as part of a veggie-rich diet.
As with most foods, having a 3-4 oz portion of lean red meat a few times a week can be part of a balanced diet when paired with plenty of fruits, vegetables, whole grains, and plant proteins. Choosing lean cuts controls for excessive saturated fat intake.
Conclusion
A 6 oz grilled tenderloin steak contains about 260 calories, with 40g of protein, 12g of fat, and no carbs or sugar.
Compared to fattier cuts of steak like ribeye, tenderloin is on the lighter end for calorie density. It provides substantial nutrition in the form of protein, vitamins, and minerals.
Moderating portion size, choosing lower calorie cooking methods and sides, and sticking to lean cuts helps keep steak as part of a healthy diet. Pairing it with plenty of veggies and controlling portions allows you to enjoy the delicious flavor of beef while still meeting daily calorie goals.