Fillet steak is one of the leanest and most tender cuts of beef, prized for its fine texture and mild flavour. Often served as a premium dish in restaurants or for special occasions, it’s considered a healthier red meat option compared to fattier cuts. But how many calories are actually in a fillet steak, and what does it contribute nutritionally?

Calories by Weight and Cooking Method

The calorie content of fillet steak depends mainly on the size of the portion and how it's cooked. A raw 100-gram fillet steak contains around 120 to 130 calories. Once cooked—typically grilled, pan-seared, or roasted—the weight reduces due to water loss, and the calorie density slightly increases. A cooked 100-gram portion contains roughly 170 to 190 calories.

A typical restaurant-sized fillet steak portion of 180 to 200 grams will deliver between 300 and 400 calories, not including any added butter, oil, or sauces. If cooked with minimal fat, the total stays on the lower side. However, pan-frying in butter or oil can increase the calorie content by 100 or more, depending on how much is used during cooking.

Nutritional Breakdown of Fillet Steak

Fillet steak is exceptionally high in protein, with a 100-gram cooked portion providing around 28 to 30 grams. Fat content is low compared to other cuts, with only about 7 to 10 grams per 100 grams—most of which is unsaturated. Saturated fat remains relatively minimal, making fillet one of the better red meat options for those watching cholesterol.

There are no carbohydrates in plain fillet steak, and it contains zero fibre and sugar. However, it is rich in essential nutrients such as iron, zinc, vitamin B12, and niacin. These support immune function, red blood cell production, and energy metabolism. It also contains creatine and carnosine, compounds naturally found in meat that aid muscle performance and cognitive function.

Benefits of Fillet Steak

The main appeal of fillet steak lies in its combination of leanness and tenderness. It provides a high amount of complete protein with fewer calories than fattier steaks like ribeye or sirloin. This makes it ideal for muscle recovery, weight management, or low-carb diets. The nutrient profile is especially beneficial for people with iron deficiency or those looking to increase their intake of B vitamins through food rather than supplements.

Fillet steak is also versatile in preparation and doesn’t require heavy sauces or added fats to taste good. A well-seasoned, properly cooked fillet can be enjoyed simply, making it easier to control the total calorie count.

Downsides of Fillet Steak

Despite being lean, fillet steak is still a red meat, and regular high intake of red meat has been linked to certain health risks when not balanced within a varied diet. These include increased risks of heart disease and colorectal cancer, particularly with frequent consumption of processed red meats. The lack of fibre in meat-based meals can also lead to digestive imbalance if vegetables or whole grains aren’t included alongside.

Another consideration is the cooking method. Adding sauces, garlic butter, or creamy sides can quickly turn a lean dish into a calorie-heavy one. Restaurants often serve fillet steak with rich accompaniments like dauphinoise potatoes or béarnaise sauce, which can more than double the calorie total of the meal.

Dietary Impact and the Glycaemic Index

Fillet steak has a glycaemic index of zero because it contains no carbohydrates. This makes it an ideal protein source for those managing blood sugar or following a low-GI diet. When paired with vegetables or slow-digesting carbs, it contributes to a balanced meal that helps stabilise blood sugar levels and support steady energy throughout the day.

For people with diabetes, fillet steak is a reliable option as long as the rest of the plate contains enough fibre and low-GI carbohydrates to balance out the meal.

How Fillet Steak Is Prepared

Fillet steak comes from the tenderloin section of the cow and is naturally low in connective tissue and fat. It’s often sold as medallions or thick-cut steaks. Common cooking methods include grilling, pan-searing, oven roasting, or sous-vide. The best results come from cooking it to medium-rare or medium, as this preserves tenderness and avoids drying it out.

Seasoning is usually kept simple—salt, pepper, garlic, or herbs—though marinades or spice rubs can be used for extra flavour. Because it cooks quickly and requires little preparation, fillet steak is both a luxury item and a practical choice for home cooks seeking a lean protein.

Healthier Ways to Enjoy Fillet Steak

To keep the calorie count low, opt for dry cooking methods like grilling or oven-roasting without added butter or oil. Serve fillet steak with steamed vegetables or a fresh salad to increase fibre and volume without many extra calories. Swapping creamy sauces for tomato-based or herb dressings can enhance flavour without excess fat.

If dining out, asking for sauces on the side and choosing vegetable-based sides rather than chips or rich gratins can significantly reduce the overall energy load. Keeping the focus on the steak itself ensures you get the flavour and nutrition without the hidden extras.

Summary

A cooked 100-gram portion of fillet steak contains around 170 to 190 calories, depending on how it’s prepared. It is one of the leanest cuts of beef, offering high protein and important nutrients like iron, zinc, and B12. While low in fat and free from carbohydrates, fillet steak should still be eaten in balance with fibre-rich sides and varied proteins throughout the week. Prepared simply and served with vegetables, it can be a nutrient-dense and satisfying part of a healthy diet.

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