With a cut as tender and special as filet mignon, I am tempted to say that you shouldn’t think too hard about the nutrition and just enjoy the experience. On the other hand, understanding the nutritional value of what you’re eating is a fundamental part of living a healthy life.
Let’s take a look.
What is filet mignon?
Filet mignon is a cut of beef taken from the tenderloin, a small, cylindrical muscle located along the cow’s spine. It’s known for its buttery texture and mild flavor, which makes it a favorite in steakhouses and fine dining.
This particular cut is extremely tender because it comes from a part of the cow that doesn’t bear much weight or undergo strenuous activity. As a result, filet mignon is low in connective tissue, making it melt-in-your-mouth tender.
Filet mignon is often pan-seared, grilled, or roasted and pairs well with rich sauces or simple seasonings like salt and pepper.
Filet mignon nutrition facts
Filet mignon is a high-protein, medium-fat, low-carb, food that provides a few essential vitamins and minerals.
A typical filet mignon filet is 8oz or ½ pound. An 8oz (224g) of cooked filet mignon contains [*]:
- Calories: 560
- Protein: 44g
- Fat: 42g
- Carbohydrate: 0g
- Fiber: 0g
- Sugar: 0g
- Calcium: 4% DV
- Iron: 36% DV
- Potassium: 14% DV
- Sodium: 5% DV
- Zinc: 72% DV
- Cholesterol: 67% DV
Is filet mignon healthy?
When eaten in moderation and sourced from grass-fed and grass-finished cattle, filet mignon is a fantastic source of high-quality protein, essential vitamins, and healthy fats.
It’s particularly rich in iron and zinc, which are crucial for oxygen transport and immune system function. It also contains a wide variety of B vitamins that play key roles in energy production, brain health, and red blood cell formation [*][*].
Filet mignon is also lower in fat compared to other premium cuts like ribeye, making it a viable option for people who want a tender, decadent cut without much marbling.
Filet mignon health benefits
Here are a few health benefits offered by this famous cut.
High in complete protein
8oz of filet mignon has 44g of protein. That isn’t as high as chicken (62g) but is in the upper range [*]. And like all meat, filet mignon provides a complete protein source, containing all the essential amino acids your body needs to repair tissues, build muscle, and produce enzymes and hormones [*].
Rich in iron
An 8oz serving of filet mignon provides about 36% of your daily value of iron, which is important for producing hemoglobin and delivering oxygen to your cells. The heme iron found in beef is also highly bioavailable, meaning your body can absorb it more easily than the iron found in plant-based sources [*].
Packed with B vitamins
Filet mignon contains significant amounts of B vitamins, especially B12, which support red blood cell production, nervous system health, and DNA synthesis [*].
Niacin (B3) in filet mignon promotes healthy skin and aids in energy production, while B6 helps in neurotransmitter function and immune support [*].
Supports immune and thyroid health
Thanks to its high selenium content, filet mignon can support immune function and thyroid health. Selenium acts as an antioxidant, helping to protect your cells from damage [*].
Relatively low in fat
While marbled cuts like ribeye or New York strip are beloved for their rich flavor, filet mignon offers a leaner option without compromising tenderness. While still relatively high in fat (42g in 8oz), it is a better choice than other high-end cuts for those watching their fat intake.
Potential downsides of eating filet mignon
No food is perfect, and filet mignon is no exception. Here are a few considerations:
High in cholesterol
Like other cuts of beef, filet mignon contains cholesterol. An 8oz serving provides about 67% of your daily recommended cholesterol intake. For most people, moderate consumption is fine, but those with high cholesterol or heart conditions should consult a doctor before incorporating filet mignon into their regular diet [*].
Contains a medium amount of saturated fat
Filet mignon has a relatively good amount of saturated fat, with an 8-ounce serving typically providing around 12 grams. Diets high in saturated fat have been associated with an increased risk of heart disease and elevated cholesterol levels [*].
Consuming filet mignon in moderation and opting for smaller portion sizes can help reduce saturated fat intake and promote heart health.
May be excess sodium in pre-seasoned cuts
While we would not recommend purchasing pre-seasoned filet mignons, some packaged steaks come pre-seasoned, adding extra sodium. If sodium sensitivity is a concern, buy fresh cuts and season them yourself.
Expensive
Filet mignon is one of the most expensive cuts of beef, making it less accessible for everyday meals. The bright side being that eating filet mignon in moderation, as recommended, is essentially a given.
Where to buy healthy filet mignon
Here’s the deal. If you are going to splurge on something like a filet mignon steak and pay high prices already, you should consider getting the real deal. This means ordering from a high-end butcher or meat company specializing in grass-fed, grass-finished beef.
The best steaks are from cattle entirely fed on grass. No grain feed. No added hormones. No antibiotics. If you have good farmers who raise their animals well, you don’t need to defend against rampant disease.
And ideally, you’re buying from farmers who prioritize sustainability and use regenerative farming techniques that keep us and our world healthy.
To see what real grass-fed and grass-finished beef raised on the best grass in the world tastes like, check out our deliverable filet mignon steak.
How to incorporate filet mignon into your diet
Filet mignon is easy to make, and you can fit it in just about anywhere. Here are some ideas to add this luxurious cut to your meals:
- Classic Steak Dinner: Grill or pan-sear filet mignon and serve with roasted vegetables, mashed potatoes, or a side salad.
- Steak and Eggs: Elevate your breakfast with a small filet mignon alongside eggs and avocado.
- Surf and Turf: Pair filet mignon with lobster or shrimp for a great summer meal.
- Steak Salad: Slice and serve atop a bed of fresh greens, tomatoes, and a balsamic vinaigrette.
- Beef Kebabs: Cube the filet mignon and skewer with peppers, onions, and zucchini for a quick and healthy grill option.
Filet mignon nutrition FAQ
Is filet mignon a healthy steak?
When eaten in moderation within a balanced diet, filet mignon absolutely has a place. It is high in protein, has lower fat than other high-end cuts, and is full of B Vitamins and iron.
How many calories are in 8 oz of cooked filet mignon?
There are 560 calories in an 8oz filet mignon steak.
Is filet mignon lean or fatty?
While filet mignon is leaner than some other high-on-the-hog cuts like ribeye, it is not as lean as other cuts like ones from the round or chuck.
Is filet mignon high in sodium?
Meat does contain small amounts of natural sodium, but the majority of your sodium intake will come from the salt you add to the meat. By buying your own steaks, you can decide how much salt you would like to add.
How many oz is a normal filet mignon?
Filet mignons are usually around 6-8 ounces, but they can be as small as 4oz and as large as 12+ ounces.
Is it bad to eat filet mignon every day?
There is international consensus that eating a diet of a wide variety of vegetables, fruits, grains, and meat is healthy [*]. In that light, eating anything every single day isn’t ideal. So while having filet mignon a few days in a row is perfectly fine, we would advise caution if using it as your sole protein source.
Can you lose weight eating filet mignon?
Losing weight is as simple as calories in, calories out. If you eat fewer calories than your body burns, you will lose weight. Filet mignon, and any meat, can be useful when dieting due to their high protein content. Protein keeps you full and reduces the urge to snack.
Is filet mignon healthy? The bottom line
In short, filet mignon is:
- High in protein
- Rich in iron
- Packed with B vitamins
- A great source of zinc and selenium
- Relatively low in fat
And with any meat, the nutritional quality of your filet mignon partially depends on how the cattle are raised. Grass-fed, sustainably farmed beef ensures better nutrition, a cleaner flavor, and a smaller environmental impact.
Try what may be the best filet mignon in the world
The quality of the meat you buy has a direct impact on your body.
US Wellness Meats is proudly teamed up with a group of elite grass farmers from the Island of Tasmania, located off the coast of Australia. We made this decision because Tasmania is a utopia for cattle due to the year-round maritime climate buffered by the Southern Ocean. No hormones or GMOs are allowed on the island, and the air quality is viewed as the gold standard for purity.
When you combine that grass and environment with exceptional regenerative agriculture practices, you end up with the best steak you can possibly have — no hormones, GMOs, antibiotics, or anything else that gets in the way of beef being beef.
See how good our filet mignon really is (delivered to your door).
Nathan Phelps
Nathan Phelps owns and writes for Crafted Copy, a boutique copywriting shop that finds the perfect words for interesting products. He is also an ethical foodie, outdoors-aficionado, and hails from Nashville, TN. He splits his time between helping sustainable businesses find new customers and managing his ever-increasing list of hobbies, which include playing guitar, baking bread, and creating board games.