1 serving (200 grams) contains 450 calories, 40.0 grams of protein, 30.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
529.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.3 g | 45% | |
| Saturated Fat | 14.1 g | 70% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 141.2 mg | 47% | |
| Sodium | 88.2 mg | 3% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.1 g | 94% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 4.1 mg | 22% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Beef steak
Beef steak is a cut of beef typically derived from the cow's primal cuts such as sirloin, ribeye, or tenderloin. It is a popular dish in Western cuisine but is enjoyed worldwide with varied preparation styles, including grilling, broiling, or pan-searing. Beef steak is a nutrient-dense food, providing high-quality protein, essential vitamins, and minerals. A 3-ounce serving of cooked beef steak offers approximately 26 grams of protein, making it a valuable food for muscle repair and growth. It also contains essential nutrients such as iron (about 2.1 mg), contributing to the production of red blood cells, and vitamin B12 (about 2.4 μg), which supports nerve function and DNA synthesis. While beef steak is rich in beneficial nutrients, it is also a source of saturated fat, so moderation is recommended for a balanced diet. It is a versatile ingredient that pairs well with a variety of vegetables and grains.
Health Benefits
- Rich in high-quality protein (26g per 3-oz serving) that aids muscle repair and growth.
- A good source of heme iron (2.1mg per 3-oz serving), which is highly bioavailable and helps prevent iron-deficiency anemia.
- Contains vitamin B12 (2.4 μg per 3-oz serving), crucial for nerve health and red blood cell formation.
- Provides zinc (4.0mg per 3-oz serving), supporting immune function and wound healing.
- Offers selenium (23.9 μg per 3-oz serving), a vital antioxidant that protects against cellular damage.
Dietary Considerations
Selection and Storage
Store raw beef steak in the refrigerator at 40°F (4°C) or below and use it within 3-5 days. For longer storage, freeze it at 0°F (-18°C), where it can remain safe for 6-12 months.
Common Questions About Beef steak Nutrition
Is beef steak high in protein?
Yes, beef steak is high in protein. A 3-ounce serving of cooked beef steak typically contains around 22 grams of protein, making it an excellent source for muscle repair and growth. It's also complete with all essential amino acids.
Can I eat beef steak on a keto diet?
Yes, beef steak is suitable for a keto diet because it is naturally low in carbohydrates, containing virtually zero carbs. Its high protein and fat content fit well into the macronutrient goals of a ketogenic diet.
What are the health benefits and concerns of eating beef steak?
Beef steak is a great source of iron, zinc, B vitamins (especially B12), and protein, all of which contribute to energy production and immunity support. However, excessive consumption of red meat may be linked to an increased risk of heart disease and certain cancers, especially when consuming high-fat or processed varieties.
How much beef steak should I eat per serving?
A standard serving size for beef steak is about 3 to 4 ounces of cooked meat. This portion provides essential nutrients while helping regulate fat and calorie intake, as 3 ounces of cooked steak contains approximately 200 calories.
How does beef steak compare to chicken in terms of nutrition?
Beef steak typically has more iron and zinc than chicken, which supports energy and immunity. However, chicken breast is lower in fat and calories, with about 165 calories and 31 grams of protein per 3 ounces (vs. ~200 calories and 22 grams of protein in steak), making it a better option for lean diets.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesProvides recommendations on incorporating lean beef into healthy dietary patterns based on age, calorie levels, and nutrient needs.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
