Beef Filet Mignon scores 59/100, a decent rating, primarily due to its high protein and micronutrient content, balanced against a penalty for trans fat.
This minimally processed (NOVA 1) meat provides 28.35g of protein per 100g serving.
It is an excellent source of zinc, offering 65% of the Daily Value in 100g.
A 100g serving contributes 131% of the Daily Value for Vitamin B12.
The presence of trans fat contributes a significant -20 point penalty to its FoodScore.
With only 56mg of sodium per 100g, it is a low-sodium protein option.
Scores -1 points above the meat category average (60/100 across 47 foods).
Beef Filet Mignon earns a FoodScore of 59 out of 100, placing it in the decent category. Its score is significantly boosted by several positive nutritional attributes. A substantial bonus of +10 points is awarded for its high protein content, providing 28.35 grams per 100-gram serving, which is crucial for muscle maintenance and satiety. Another +10 points come from its rich micronutrient profile, particularly its excellent supply of iron, phosphorus, zinc, vitamin B12, and riboflavin. As a minimally processed whole food (NOVA class 1), it receives an additional +10 points, reflecting its natural state and lack of extensive processing. However, the score is notably impacted by penalties. A minor -1 point deduction is applied for its saturated fat content, which is 3.62 grams per 100 grams. The most significant detractor is the presence of trans fat, which incurs a substantial -20 point penalty, preventing a higher overall score. To achieve a higher FoodScore, the trans fat content would need to be eliminated or significantly reduced.
Health benefits
What the nutrients in beef filet mignon cooked actually do for you, grounded in established dietary science.
Supports Muscle Growth and Repair
Beef Filet Mignon is an excellent source of high-quality protein, essential for muscle growth, repair, and overall body function. Each 100-gram serving delivers 28.35 grams of protein, providing a significant portion of the daily recommended intake for adults. This makes it a valuable food for athletes, active individuals, and those looking to maintain muscle mass as they age. The protein in beef contains all essential amino acids, making it a complete protein source that the body can efficiently utilize.
Boosts Energy and Red Blood Cell Production
This cut of beef is rich in iron and vitamin B12, two critical nutrients for energy metabolism and the production of red blood cells. A 100-gram serving provides 2.76 mg of iron, accounting for 15% of the Daily Value, and an impressive 131% of the Daily Value for vitamin B12. Iron is vital for transporting oxygen throughout the body, while vitamin B12 is crucial for nerve function and DNA synthesis. Adequate intake of these nutrients helps prevent fatigue and anemia.
Enhances Immune Function
Beef Filet Mignon is an outstanding source of zinc, a mineral fundamental for a robust immune system. With 7.19 mg of zinc per 100-gram serving, it supplies 65% of the Daily Value. Zinc plays a key role in immune cell development and function, wound healing, and DNA synthesis. Regular consumption of zinc-rich foods can help support the body's defenses against illness. However, individual needs for zinc can vary based on age and health status.
Contributes to Bone Health
While not a primary source of calcium, Beef Filet Mignon provides magnesium and phosphorus, minerals that are important for maintaining strong bones. A 100-gram serving contains 28 mg of magnesium (7% DV) and significant phosphorus (not explicitly listed but generally high in meat). These minerals work in conjunction with calcium and vitamin D to support bone density and structure. Including a variety of nutrient-dense foods is key for comprehensive bone health.
Beef Filet Mignon scores 59/100, a decent rating, primarily due to its high protein and micronutrient content, balanced against a penalty for trans fat.
How to eat it
Beef Filet Mignon is typically enjoyed as a premium main course in the US diet, often pan-seared, grilled, or roasted. Its tender texture and mild flavor make it a versatile option for various culinary preparations. Portions are usually kept moderate, around 100-150 grams, due to its richness and cost. It pairs well with vegetables and whole grains to create a balanced meal.
To maximize flavor and tenderness, allow the filet to come to room temperature before cooking.
Pair with a generous serving of non-starchy vegetables like asparagus or broccoli to add fiber and micronutrients.
Consider pan-searing with a small amount of healthy oil, then finishing in the oven, for a perfectly cooked interior.
Slice thinly and serve over a mixed green salad for a lighter, protein-rich meal.
Store raw filet mignon in the coldest part of your refrigerator and consume within 3-5 days, or freeze for longer storage.
Things to keep in mind
For most healthy adults, Beef Filet Mignon can be enjoyed in moderation as part of a balanced diet. However, individuals with specific dietary restrictions or health conditions should be mindful. The presence of trans fat, even in small amounts, is a nutritional concern, as dietary guidelines recommend minimizing its intake due to its potential impact on heart health. Those managing cholesterol levels or with a history of cardiovascular disease may wish to limit consumption or choose leaner protein sources more frequently. There are no common allergies specifically to beef, but red meat consumption should be balanced with other protein sources.
Beef Filet Mignon can be considered a healthy food in moderation due to its high protein content and rich supply of essential micronutrients like zinc, iron, and vitamin B12. However, it does contain saturated fat and a small amount of trans fat, which can impact its overall health profile. Balancing it with other nutrient-dense foods is key.
Is Beef Filet Mignon good for muscle building?
Yes, Beef Filet Mignon is excellent for muscle building and repair. A 100-gram serving provides 28.35 grams of high-quality, complete protein, which supplies all the essential amino acids needed for muscle protein synthesis. It also offers significant iron and vitamin B12, supporting energy and red blood cell production crucial for active individuals.
Is Beef Filet Mignon processed?
No, Beef Filet Mignon is classified as a minimally processed food (NOVA class 1). This means it is consumed in its natural or near-natural state, with minimal alteration from its original form. It does not contain added sugars, unhealthy fats, or artificial ingredients often found in ultra-processed foods.
How should I cook Filet Mignon for the best results?
For optimal results, many chefs recommend a pan-searing method followed by oven finishing. Sear the steak in a hot skillet for a few minutes per side to create a crust, then transfer it to a preheated oven (around 375-400°F) until it reaches your desired internal temperature. Using a meat thermometer is recommended for precision.
What are some healthier alternatives to Filet Mignon?
If you're looking for leaner protein options, consider skinless chicken breast, fish like salmon or cod, or plant-based proteins such as lentils or tofu. These alternatives often have lower saturated fat content and can provide different micronutrient profiles. For red meat, leaner cuts like sirloin or flank steak can be good choices.
Does Filet Mignon contain a lot of sodium?
No, Beef Filet Mignon is naturally low in sodium, containing only 56 mg per 100-gram serving. This makes it a suitable option for those monitoring their sodium intake. However, be mindful of added sodium from seasonings, marinades, or sauces used during preparation.