1 serving (179 grams) contains 575 calories, 37.4 grams of protein, 43.1 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
574.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.1 g | 55% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 12.4 g | ||
| Cholesterol | 111.0 mg | 37% | |
| Sodium | 1788.2 mg | 77% | |
| Total Carbohydrates | 7.0 g | 2% | |
| Dietary Fiber | 1.3 g | 4% | |
| Sugars | 2.8 g | ||
| protein | 37.4 g | 74% | |
| Vitamin D | 14.3 mcg | 71% | |
| Calcium | 30.4 mg | 2% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 630.1 mg | 13% | |
* 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 with onions
Beef steak with onions is a classic dish enjoyed in various cuisines, particularly popular in American, European, and Latin American cooking. Typically made by pan-searing or grilling a cut of beef steak and sautéing onions, this dish combines the rich, savory flavor of beef with the slightly sweet, caramelized notes of onions. Beef is an excellent source of protein, iron, and B vitamins, while onions provide fiber, vitamin C, and antioxidants. Together, they offer a nutrient-dense meal that is both hearty and flavorful. Depending on preparation methods, the dish can vary in calorie and fat content, with leaner cuts of beef offering a lower-fat option. Traditionally served with sides such as mashed potatoes or vegetables, beef steak with onions is a balanced dish suitable for various dietary needs when prepared thoughtfully.
Health Benefits
- High-quality protein in beef helps repair tissues and supports muscle growth.
- Iron from beef contributes to red blood cell production and prevents anemia.
- Onions are rich in antioxidants such as quercetin, which may help reduce inflammation.
- Vitamin B12 found in beef supports neurological health and energy metabolism.
- Fiber in onions supports digestive health and promotes gut microbiome diversity.
Dietary Considerations
Selection and Storage
Store raw beef in the refrigerator at 40°F (4°C) or below, and consume within three days or freeze for longer storage. Onions should be kept in a cool, dry, dark place. Cooked beef steak and onions can be refrigerated in airtight containers for up to 3-4 days.
Common Questions About Beef steak with onions Nutrition
Is beef steak with onions high in protein?
Yes, beef steak with onions is a high-protein dish. A 6-ounce serving of beef steak provides around 42 grams of protein, which is crucial for muscle repair, growth, and maintaining overall health. Onions contribute negligible protein but add flavor and certain antioxidants.
Can I eat beef steak with onions on a keto diet?
Yes, beef steak with onions can fit into a keto diet. The steak itself is carb-free, and onions are low in carbs (about 3-4 grams of net carbs per 1/4 cup). However, moderation with onions is recommended for strict keto plans because of their natural sugar content.
What are the health benefits or concerns of eating beef steak with onions?
Beef steak is a great source of high-quality protein, B vitamins (especially B12), zinc, and iron, which are important for energy production and immune function. However, it can be high in saturated fat, so it's best to choose lean cuts. Onions add antioxidants like quercetin, which may support heart health, but cooking method (e.g., frying) can influence the dish’s overall healthfulness.
What is the recommended portion size for beef steak with onions?
A recommended serving size of beef steak is about 3-4 ounces cooked (roughly the size of a deck of cards), paired with about 1/4 to 1/2 cup of cooked onions. Larger portions can increase calorie intake significantly, so it's good to balance with vegetables or salad.
How does beef steak with onions compare to chicken breast or fish in terms of nutrition?
Beef steak has more saturated fat and calories compared to chicken breast or most fish, but it provides higher amounts of zinc and iron. Chicken breast and fish, like salmon or cod, are lower in fat and calories, making them leaner protein options. However, onions add unique antioxidants and flavor, which can enhance any protein choice nutritionally.
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.
- USDA FoodData - Beef steak with onions DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
