Filet mignon is a premium cut of beef known for its tenderness, mild flavor, and high protein content. It is one of the leaner cuts of steak, making it a preferred option for those looking to enjoy red meat while keeping fat intake in check. While filet mignon offers several health benefits, there are some considerations regarding fat content, cholesterol, and portion control.
Filet Mignon Nutrition Facts Pros Cons: Per 3.5 Ounces, Cooked
Understanding filet mignon nutrition is essential for those looking to incorporate this cut of beef into their diet.
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Calories: 230
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Protein: 26g
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Fat: 13g
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Saturated Fat: 5g
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Carbohydrates: 0g
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Iron: 2.7mg
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Zinc: 4.1mg
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B Vitamins: Rich in B12, B6, and niacin
Pros of Filet Mignon
High in Protein
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Provides all essential amino acids needed for muscle maintenance and growth
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Supports recovery after exercise and overall body function
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Rich in beneficial nutrients like vitamins B-6 and B-12, which support brain development and immunity
Leaner Than Other Cuts of Beef
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Contains less fat compared to ribeye or T-bone steaks
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The cooking method can influence the fat content, with grilling or broiling being healthier options
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Can be part of a balanced diet when consumed in moderation
Rich in Essential Nutrients and Essential Amino Acids
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High in iron, which supports red blood cell production and oxygen transport
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Provides zinc, which is important for immune function and metabolism
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Gentler cooking methods help retain essential nutrients like iron and zinc
Naturally Low in Carbohydrates
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Suitable for low-carb and keto diets
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Pairs well with a variety of nutrient-dense sides for a balanced meal
Cons of Filet Mignon
Can Be High in Saturated Fat
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Contains saturated fat, which may contribute to heart disease if consumed in excess
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Choosing leaner cuts or trimming excess fat can help reduce intake
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Cooking red meat at high temperatures can increase harmful compounds, so gentler methods are recommended
Expensive Compared to Other Cuts
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One of the most expensive cuts of beef due to its tenderness and limited availability
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Alternative lean cuts like sirloin may offer similar nutritional benefits at a lower cost
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Consider substituting red meat with more affordable options like poultry or plant-based proteins
High in Cholesterol
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Contains dietary cholesterol, which may be a concern for those managing heart health
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Moderation and pairing with heart-healthy foods can help balance intake
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Unlike processed meat, fresh filet mignon has fewer preservatives and additives, making it a healthier choice
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Discuss the health implications of red meat consumption, particularly highlighting the increased risk of type 2 diabetes and bowel cancer associated with both processed and unprocessed red meats. Emphasize that processed red meat shows a stronger correlation with these health risks, suggesting that limiting intake can be beneficial for overall health and urging consumers to opt for unprocessed varieties.
Conclusion
Filet mignon is a tender, high-protein steak that provides essential vitamins and minerals, making it a great option for muscle maintenance and overall health. While it is leaner than other cuts, its saturated fat and cholesterol content should be monitored, especially for those with heart health concerns. Enjoying filet mignon in moderation and pairing it with fiber-rich vegetables and whole grains ensures a balanced approach. Moderation is key, especially when considering the health risks associated with red and processed meats.
FAQs
Is filet mignon a healthy cut of steak?
Yes, it is one of the leaner cuts of beef, providing high-quality protein and essential nutrients.
Can I eat filet mignon on a low-carb diet?
Yes, it is naturally low in carbohydrates and fits well into keto or low-carb meal plans.
How often should I eat filet mignon?
Consuming red meat in moderation, around one to two times per week, can be part of a balanced diet.
Is filet mignon better for heart health and heart disease prevention than other steaks?
It is lower in fat than some cuts but still contains saturated fat, so portion control and balance with heart-healthy foods are important.
What is the best way to cook filet mignon for nutrition?
Grilling, broiling, or pan-searing with minimal added fats are the best cooking methods to preserve its nutritional value while enhancing flavor.
