Is Filet Mignon a Lean Cut of Beef?

Filet mignon is one of the most tender and flavorful cuts of beef, but is it also a lean option? With so much confusing information out there on meat and fat content, it can be hard to know if your favorite steak is actually healthy. In this article, we’ll break down whether filet mignon is a lean cut of beef, look at some nutrition facts, and give tips on how to enjoy it as part of a balanced diet.

What is Filet Mignon?

Filet mignon comes from the tenderloin the most tender cut of beef located along the spine. It is cut into rounds or thick slices to produce filet mignon steaks. This prized cut is known for its tenderness flavor, and juiciness.

True filet mignon only comes from beef tenderloin, though the term is sometimes used more loosely. You may see other tender cuts of beef like sirloin labeled as filet mignon, but the specificity matters for fat content.

Is Filet Mignon Lean?

The short answer is yes, filet mignon is a lean cut of beef According to USDA guidelines, lean cuts of beef contain less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per 3.5 ounce serving.

An uncooked 3.5 ounce filet mignon contains around 5 grams of total fat and 2 grams of saturated fat. It also has about 70 milligrams of cholesterol. This fits well within the criteria for a lean cut of beef.

For comparison, fattier cuts like ribeye or T-bone can have 16-18 grams of total fat per serving. Ground beef mixtures are also typically higher in fat, with 20% fat ground beef containing around 16 grams of total fat per 3.5 ounces.

So among other beef options, filet mignon is quite lean with moderate fat content. It has less intramuscular fat marbling than fattier cuts, but still enough for moisture and flavor.

Nutrition Profile of Filet Mignon

Here is the full nutritional profile of a 3.5 ounce filet mignon steak according to the USDA:

• Calories: 196
• Total fat: 5 g
• Saturated fat: 2 g
• Cholesterol: 70 mg
• Sodium: 54 mg
• Potassium: 349 mg
• Carbs: 0 g
• Fiber: 0 g
• Sugar: 0 g
• Protein: 26 g

As you can see, filet mignon is high in protein, providing over half of the recommended daily value. It also contains minerals like potassium and iron. Of course, as with any red meat, filet mignon should be enjoyed in moderation as part of a healthy diet.

Selecting and Preparing Lean Filet Mignon

When purchasing filet mignon, choose cuts labeled “lean” or “extra lean” with minimal marbling. Look for beef graded “Select” rather than “Prime” which indicates more fat content.

Also pay attention to portion size, as a larger cut may mean excess calories and fat even if it’s a leaner muscle. Recommended serving sizes for lean meat are 3-4 ounces.

To keep filet mignon lean when cooking, trim any visible fat after cooking and blot away excess grease. Try grilling, broiling, roasting, or pan-searing using a rack to allow fat to drain away from the meat.

Go easy on high-fat sauces and season simply with herbs, spices, mustard, or a sprinkling of parmesan cheese. Enjoy your filet mignon with a hefty serving of vegetables for a well-rounded lean meal.

The Verdict on Filet Mignon

While filet mignon may sound luxurious and indulgent, it is actually one of the leanest cuts of beef. In reasonable portions, it can be part of a healthy diet when balanced with vegetables, whole grains, and other plant-based foods. As with any meat, moderation and proper cooking techniques are key to keeping filet mignon lean and nutritious.

So go ahead and enjoy a nice filet mignon dinner guilt-free! With some simple precautions like trimming fat and watching portions, filet mignon offers a tender, delicious, and lean steak option.