Fillet recipe. Calorie, chemical composition and nutritional value.

Fillet Ingredients

beef, 1 category 216.0 (gram)
animal fat 5.0 (gram)
butter 5.0 (gram)
Method of preparation

Portions 40-50 mm thick are cut from the middle part of the tenderloin, sprinkled with salt, pepper and, without beating, fried on both sides in a pan with fat heated to a temperature of 150-180 ° C. Depending on the required degree of roasting, the duration of roasting is up to 25 minutes On vacation, fillets are poured with fat and meat juice. Side dishes – boiled potatoes, fried potatoes (from boiled), fried potatoes (from raw), deep-fried potatoes, boiled vegetables with fat, fried tomatoes, pumpkin, zucchini, fried eggplants, complex side dishes …

You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value374.5 kCal1684 kCal22.2%5.9%450 g
Proteins33.2 g76 g43.7%11.7%229 g
Fats26.8 g56 g47.9%12.8%209 g
Carbohydrates0.04 g219 g547500 g
Water132 g2273 g5.8%1.5%1722 g
Ash2 g~
Vitamins
Vitamin A, RE40 μg900 μg4.4%1.2%2250 g
Retinol0.04 mg~
Vitamin B1, thiamine0.08 mg1.5 mg5.3%1.4%1875 g
Vitamin B2, riboflavin0.3 mg1.8 mg16.7%4.5%600 g
Vitamin B4, choline107.8 mg500 mg21.6%5.8%464 g
Vitamin B5, pantothenic0.8 mg5 mg16%4.3%625 g
Vitamin B6, pyridoxine0.6 mg2 mg30%8%333 g
Vitamin B9, folate12.9 μg400 μg3.2%0.9%3101 g
Vitamin B12, cobalamin4 μg3 μg133.3%35.6%75 g
Vitamin D, calciferol0.009 μg10 μg0.1%111111 g
Vitamin E, alpha tocopherol, TE1 mg15 mg6.7%1.8%1500 g
Vitamin H, biotin4.7 μg50 μg9.4%2.5%1064 g
Vitamin PP, NE10.1112 mg20 mg50.6%13.5%198 g
niacin4.6 mg~
Macronutrients
Potassium, K332.4 mg2500 mg13.3%3.6%752 g
Calcium, Ca15.3 mg1000 mg1.5%0.4%6536 g
Magnesium, Mg32 mg400 mg8%2.1%1250 g
Sodium, Na77.5 mg1300 mg6%1.6%1677 g
Sulfur, S340.9 mg1000 mg34.1%9.1%293 g
Phosphorus, P321.3 mg800 mg40.2%10.7%249 g
Chlorine, Cl87.4 mg2300 mg3.8%1%2632 g
Trace Elements
Iron, Fe4.5 mg18 mg25%6.7%400 g
Iodine, I10.7 μg150 μg7.1%1.9%1402 g
Cobalt, Co10.4 μg10 μg104%27.8%96 g
Manganese, Mn0.052 mg2 mg2.6%0.7%3846 g
Copper, Cu269.8 μg1000 μg27%7.2%371 g
Molybdenum, Mo.17.2 μg70 μg24.6%6.6%407 g
Nickel, Ni12.7 μg~
Olovo, Sn112.2 μg~
Fluorine, F93.4 μg4000 μg2.3%0.6%4283 g
Chrome, Cr12.2 μg50 μg24.4%6.5%410 g
Zinc, Zn4.8062 mg12 mg40.1%10.7%250 g

The energy value is 374,5 kcal.

fillet rich in vitamins and minerals such as: vitamin B2 – 16,7%, choline – 21,6%, vitamin B5 – 16%, vitamin B6 – 30%, vitamin B12 – 133,3%, vitamin PP – 50,6%, potassium – 13,3 , 40,2%, phosphorus – 25%, iron – 104%, cobalt – 27%, copper – 24,6%, molybdenum – 24,4%, chromium – 40,1%, zinc – XNUMX%
  • Vitamin B2 participates in redox reactions, enhances the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by a violation of the condition of the skin, mucous membranes, impaired light and twilight vision.
  • Mixed is a part of lecithin, plays a role in the synthesis and metabolism of phospholipids in the liver, is a source of free methyl groups, acts as a lipotropic factor.
  • Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
  • Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
  • Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in blood formation. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
  • Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
  • Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
  • Molybdenum is a cofactor of many enzymes that provide the metabolism of sulfur-containing amino acids, purines and pyrimidines.
  • Chrome participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
  • Zinc is a part of more than 300 enzymes, participates in the processes of synthesis and decomposition of carbohydrates, proteins, fats, nucleic acids and in the regulation of the expression of a number of genes. Insufficient consumption leads to anemia, secondary immunodeficiency, liver cirrhosis, sexual dysfunction, and fetal malformations. Recent studies have revealed the ability of high doses of zinc to disrupt copper absorption and thereby contribute to the development of anemia.
 
Calorie content AND CHEMICAL COMPOSITION OF THE INGREDIENTS OF THE RECIPE Fillet PER 100 g
  • 218 kCal
  • 899 kCal
  • 661 kCal
Tags: How to cook, calorie content 374,5 kcal, chemical composition, nutritional value, what vitamins, minerals, cooking method Fillet, recipe, calories, nutrients

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