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Is Filet Mignon Healthy? Nutrition and Benefits
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Described as the “king of steaks,” filet mignon is one of the most well-loved cuts of beef. But is it good for you? We provide the nutrition facts of filet mignon and look at the benefits of eating this type of meat.
If you enjoy going out to restaurants, it’s likely that you’ve heard of filet mignon. This type of steak is popular with diners across the world and famous for its melt-in-the-mouth texture.
As well as being a tender cut of beef, filet mignon is packed with many important nutrients that have several benefits for your health.
Read on to discover some filet mignon nutrition facts and a healthy recipe that you can try at home.
Is Filet Mignon Healthy?
Yes, filet mignon is healthy as it has a variety of vitamins and minerals that are essential to the body. However, it does contain a moderate amount of unhealthy saturated fat, so limit the amount you eat to maintain good heart health.
Also known as filet steak, filet mignon is a cut of meat that is taken from the tenderloin of a cow. It is a succulent, flavorful meat that can regularly be found on steakhouse menus and is usually more expensive than other steaks.
This lean cut is high in protein and amino acids that provide energy and allow your body to function correctly. It also contains minerals that keep your immune system strong, support bone health, and prevent you from feeling tired throughout the day.
Although filet mignon is good for you, this is only the case if it is eaten in limited amounts. As a type of red meat, it contains moderate amounts of cholesterol and saturated fat that can contribute to worsening heart health.
To ensure that the steak is cooked as healthily as possible, you may want to consider grilling or baking it. Frying filet mignon in oil can increase the saturated fat content even further. Serve this cut of beef with salad, baked sweet potatoes, or grilled vegetables.
5 Health Benefits of Filet Mignon
Containing a wide variety of vitamins and minerals, filet mignon has several health benefits if consumed in moderation. Keep reading to discover some of the effects that you may experience by including this tasty meat in your diet.
#1 Reduces fatigue
As a good source of iron, eating filet mignon can help you feel less tired. Iron can be found in all types of red meat and helps carry oxygenated blood to tissues, organs, and muscles where needed.
An iron deficiency can slow this process and leave you feeling fatigued and lethargic.
#2 Lowers the risk of disease
Filet mignon is rich in vitamin B. When your vitamin B intake is high, studies have shown that you may have a reduced risk of developing certain types of cancer, such as colon cancer.
It also contains a range of essential minerals, such as potassium, phosphorus, and magnesium. These minerals help prevent high blood pressure and reduce the risk of you developing heart disease.
#3 Boosts Immunity
Zinc is an essential mineral that cannot be produced by your body.
Luckily, zinc can be found in lean beef, such as filet mignon. This mineral is needed to support the functioning of the immune system. Having a strong immune system reduces the risk of you developing an infection and becoming ill.
A study found that those who consumed more than 75mg of zinc per day reduced the duration of the common cold by 33%. Eating filet mignon can help you reach this goal.
#4 Helps muscle growth
One of the benefits of eating filet mignon is that it contains high levels of protein. Amino acids, which are the building blocks of protein, help to fuel muscle growth and repair.
Eating a high-protein diet also reduces levels of ghrelin, the hunger hormone, within the body. This helps you to feel more satisfied after finishing a meal, meaning you are less likely to overindulge.
Filet mignon is, therefore, a good choice for those hoping to lose weight or build muscle.
#5 May support bone health
Vitamin B12 can only be found in animal sources of protein, which makes it an important part of filet mignon nutrition. B12 helps form red blood cells, which transport oxygen wherever needed.
Along with this function, vitamin B12 may help to ensure that your bones remain strong and healthy. Having a B12 deficiency can increase the risk of osteoporosis, a condition that makes your bones more fragile and vulnerable to breakages.
Research has linked low B12 levels with decreased bone mineral density in the hips and femur. However, more research is needed, as other studies provide mixed conclusions on B12 and bone health.
Nutrition Facts of Filet Mignon
Whether your goal is to lose weight, build muscle, or simply eat more healthily, knowing what is in your food can be highly useful.
Being aware of filet mignon nutrition can help you make an informed decision as to whether you should include it in your diet.
Below is the nutritional value for 85 grams of filet mignon:
Nutritional value per 85g (3oz)
| Calories/Nutrient (per 85g) | Amount |
| Calories (kcal) | 227 |
| Net Carbs (g) | 0 |
| Fiber (g) | 0 |
| Sugar (g) | 0 |
| Fats (Total) | 14.5 |
| Protein (g) | 22.5 |
| Cholesterol (mg) | 82.4 |
Source: https://fdc.nal.usda.gov/fdc-app.html#/food-details/169543/nutrients
High in calories
With 227 calories per 85 grams of filet mignon, this type of steak may not be an ideal choice if you’re trying to lose weight. This is because eating too many calories can make it difficult to maintain a caloric deficit.
Consuming more calories than you need can also cause you to develop health conditions such as diabetes, heart disease, and high blood pressure.
High in proteins
Like many other types of meat, filet mignon contains high levels of protein. Protein is essential for repairing and building new muscle tissue. This makes the steak a good choice for bodybuilders and those who enjoy strength training at the gym.
Getting plenty of protein in your diet also helps you feel more satisfied after eating a meal. This can reduce hunger cravings and helps with weight loss.
The nutrient is essential for other functions in the body, such as producing enzymes, balancing hormones, and regulating immune function.
Moderate amount of saturated fats
Saturated fats make up approximately half of the total fat percentage in filet mignon. This is much higher than other cuts, such as sirloin steak.
Eating too much saturated fat can clog your arteries and promote high levels of bad LDL cholesterol in your body. This puts you at a higher risk of developing heart disease and can result in weight gain.
Zero carbs
As it contains no carbohydrates, filet mignon is an ideal food choice for those trying to lose weight on keto. This is because it won’t disrupt the process of ketosis, which burns fat for energy rather than carbs.
Moderate amount of cholesterol
Red meats such as filet mignon are known for having high cholesterol levels. Eating too much of these foods can clog your arteries and increase your risk of heart disease.
However, filet mignon contains a moderate amount of cholesterol. While you should limit how much of it you eat, it may not be as bad for you as other red meats such as lamb, pork sausages, and fattier cuts of steak.
Filet Mignon vs. Ribeye
Filet mignon and ribeye are two of the most popular cuts of steak that you can find in a restaurant. However, they both have different flavors, textures, and nutritional content.
Here is a comparison of these two types of steak:
| Product | Filet mignon | Ribeye |
| Origin | Beef tenderloin | Beef ribs |
| Description | Small, expensive, yet highly tender cut of meat | Has a rich marbling of fat, which makes it succulent and flavorsome |
| Taste | Light, sweet, buttery | Juicy, rich, beefy |
| Calories (per 100g) | 267 | 169 |
| Net carbs (per 100g) | 0 | 1.15 |
| Fiber (per 100g) | 0 | 0 |
| Protein (per 100g) | 26.5 | 20 |
| Total fats (per 100g) | 17.1 | 9.39 |
| Sugar (per 100g) | 0 | 0 |
| Sodium (per 100g) | 54mg | 84mg |
| Cholesterol (per 100g) | 97mg | 63mg |
Sources: Filet mignon, Ribeye
Healthy Filet Mignon Recipe
Eating at a steakhouse is a great way to reward yourself at the weekend. However, to ensure that your diet is healthy and balanced, you should try to cook filet mignon at home as much as possible.
This ensures that you know exactly what is going into your food and that it does not contain unwanted additives. Try eating steak with vegetables to further boost your vitamin intake and experience the full nutritional benefits of filet mignon.
To get you started, here is a healthy filet mignon recipe that you can make in your own kitchen:
Ingredients
- 1 tbsp softened butter
- ½ tsp minced garlic
- 1 tsp chopped fresh herbs, such as thyme or rosemary
- 1 small sweet potato, peeled and cut into ½ inch pieces
- ¼ cup low-fat milk
- 1 bunch broccoli, trimmed and halved lengthwise
- 4 tsp extra virgin olive oil
- 3-ounce serving of filet mignon steaks, x2
Directions
- Preheat your oven to 425ºF/220ºC. Combine the butter, garlic, and your herbs of choice in a bowl, then set aside.
- Put an inch of water in a large saucepan fitted with a steamer basket. Place it onto the hob, and once boiling, add the sweet potato. Cover and steam for 10 minutes or until tender.
- Transfer the cooked sweet potato to a medium bowl. Add the milk, 1 tsp of the herb butter, and salt and pepper to taste. Mash with a large fork. Cover and keep warm.
- Place the broccoli into a large bowl and toss with 2 tsp of oil, salt, and pepper. Put the broccoli onto one side of a large baking sheet and roast for 10 minutes or until beginning to soften.
- Pat the steaks dry with a towel and season both sides with salt and pepper. Heat 2 tsp of oil in a skillet over medium-high heat. Once hot, place the steaks into the skillet and cook until browned on both sides. This should take 1–2 minutes per side.
- Remove the broccoli from the oven and stir before placing the steaks on the empty side of the baking sheet. Return the baking sheet to the oven and roast until the steak is cooked to the desired doneness, 3–5 minutes for medium-rare.
- Transfer the steaks to a plate and top with herb butter. Serve with the sweet potato mash and broccoli.
If you’d like to discover more healthy recipes, try downloading some nutrition apps. They will provide you with a range of healthy meal ideas that can help you to incorporate more variety into your weekly food plan.
FAQs
Filet mignon is high in calories, meaning that it may not be good for weight loss. This is because eating too many calories can cause you to put weight on.
However, it has high amounts of protein, which helps to keep you fuller for longer. This reduces your risk of overeating when trying to lose weight.
As it contains high levels of saturated fat, filet mignon can be more fattening than other steaks if you eat too much of it too often. When consuming steak in moderation as part of a balanced diet, you can still lose or maintain your weight.
One serving of filet mignon steak is typically 3 ounces.
Compared to meats such as chicken and turkey, filet mignon is not a lean cut of meat. However, it is one of the leanest types of beef as it comes from a tenderloin steak. This is one of the least worked muscles of the cow.
A Word From a Nutritionist
Not only is filet mignon a tender cut of steak with a delicious flavor, but it also has several health benefits. It can help with muscle growth whilst also boosting immunity and lowering your risk for disease.
Although filet mignon is healthy when eaten as part of a balanced diet, it is a type of red meat. Red meats are more processed than white meats and have been linked with cancer when overconsumed.
The steak is also high in saturated fats, so you should only eat a serving of filet mignon 1–2 times per week for good heart health. When you cook filet mignon at home, trim any visible fat and grill or bake it rather than frying it with lots of oil.
Try eating lean white meats and fresh fish more frequently, such as chicken, turkey sausage, and salmon. Substitute filet mignon for sirloin steak if you are concerned about the high-fat content.
Eat filet mignon as a weekend treat with sweet potato and leafy green vegetables. You could also try the steak as a tasty alternative to chicken in a Caesar salad.
Conclusion
Filet mignon is a healthy cut of steak that makes a tasty and nutritious treat. However, you should be sure to eat it in moderation, 1–2 times per week, to avoid consuming too much-saturated fat.
Try cooking filet mignon in the oven to reduce the fat content and serve it with vegetables to get even more vitamins and minerals into your diet.
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