Eye Fillet Nutrition (Per 100 g cooked)

​​A grilled Eye Fillet (also known as tenderloin fillet) cooked on a Charkii braai is one of the leanest and highest-protein premium beef cuts. It is naturally tender, lower in fat than ribeye or T-bone, and ideal for high-protein or weight-loss meal plans.

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Eye Fillet Nutrition (Per 100 g Cooked)

​Nutrient               Approximate Amount

Calories               180–220 kcal

Protein                 30–33 g

Total Fat               6–10 g

Saturated Fat       2.5–4 g

Carbohydrates     0 g

Sugar                    0 g

Iron                       2.5–3 mg

Zinc                       4–5 mg

Vitamin B12          High

Sodium          Depends on seasoning

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Typical Charkii Braai Serving Sizes​

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Portion Size               Calories

200 g Eye Fillet              360-440 kcal

300 g Eye Fillet              540-660 kcal

400 g Eye Fillet              720-880 kcal

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Portion Size                Protein

200 g Eye Fillet              60–66 g

300 g Eye Fillet              90–99 g

400 g Eye Fillet              120–132 g

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Why Eye Fillet is Popular for Braai​

• Extremely tender and juicy

• Leaner than rump, ribeye, or porterhouse

• Very high protein-to-fat ratio

• Excellent for muscle building and fat loss

• Quick cooking over hot Charkii coals

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Best Braai Method for Eye Fillet

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Heat

• Use very hot coals for searing

• Finish on medium heat

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Cooking Time

​Doneness          Approx. Time

Rare                   2–3 min per side

Medium Rare    3–4 min per side

Medium             4–5 min per side

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Simple Seasoning

• Coarse salt

• Black pepper

• Olive oil

• Optional: garlic butter, rosemary, smoked paprika

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Weight-Loss Friendly Charkii Braai Plate

Ideal Meal

• 250 g Eye Fillet

• Grilled asparagus

• Mushroom skewers

• Side salad

• Small roasted potato

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Estimated Total

• 550–700 kcal

• 70 g protein

• Low carb

• Very filling

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Health Benefits

Eye fillet is rich in:

• Complete protein for muscle recovery

• Iron for energy and oxygen transport

• Zinc for immune support

• B vitamins for metabolism​

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Because it is lean, it works especially well for:​

• Fat-loss diets

• High-protein meal plans

• Low-carb lifestyles

• Clean bulking

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Charkii Braai Tip

For maximum tenderness:​

1. Remove steak from fridge 30–45 minutes before cooking

2. Pat dry before seasoning

3. Sear hard over open flame

4. Rest 5–10 minutes before slicing​

This keeps the eye fillet juicy while preserving the smoky Charkii braai flavour.

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