1 serving (200 grams) contains 400 calories, 30.0 grams of protein, 25.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
470.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 37% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 105.9 mg | 35% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 5.9 g | ||
| protein | 35.3 g | 70% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 3.5 mg | 19% | |
| 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 with sauce
Beef steak with sauce is a beloved dish in global cuisines, particularly in Western culinary traditions. The dish typically features a grilled or pan-seared cut of beef, enhanced with a flavorful sauce, which can range from creamy to tangy or savory. High-quality beef steak is an excellent source of protein, zinc, iron, and B vitamins. A typical 3-ounce serving of cooked beef steak contains approximately 26 grams of protein, 3 mg of iron (15% of the Recommended Daily Intake (RDI)), and ample zinc (about 40% of the RDI), supporting numerous bodily functions. The addition of sauce can alter the nutritional profile, especially with creamy or sugary bases, so it is essential to assess the preparation. Used in moderation, this dish is a high-protein and nutrient-rich meal option for those looking for energy and muscle support.
Health Benefits
- Rich source of high-quality protein (approximately 26 grams per 3-ounce serving) supports muscle repair and overall growth.
- Contains zinc, which contributes to immune system health (40% of RDI per 3-ounce serving).
- Provides heme iron, a highly bioavailable form of iron, crucial for oxygen transport in the blood.
- B vitamins, including B12 (about 100% of the RDI in a 3-ounce serving), support energy metabolism and neurological function.
Dietary Considerations
Selection and Storage
Store raw beef steak in the refrigerator at 40°F (4°C) or below and consume within 2-3 days, or freeze at 0°F (-18°C) for up to 6 months. Once cooked, refrigerate promptly in airtight containers and consume within 3-4 days.
Common Questions About Beef steak with sauce Nutrition
How much protein and calories does a beef steak with sauce contain?
A 6-ounce beef steak (sirloin) without sauce contains approximately 42 grams of protein and 335 calories. The sauce can add anywhere between 50-200 calories depending on the ingredients, so it's important to consider this when calculating total intake.
Is beef steak with sauce suitable for a keto diet?
Yes, beef steak is naturally low in carbs and high in fat and protein, making it an excellent choice for a keto diet. However, the sauce should be checked for added sugars or starches, as these can increase the carb content.
What are the health benefits and concerns of eating beef steak with sauce?
Beef steak is a good source of high-quality protein, iron, zinc, and B vitamins, particularly B12. However, it is also high in saturated fat, so portion size and overall diet balance are important to reduce risks associated with excessive saturated fat consumption, such as heart disease.
How much beef steak with sauce should I eat per serving?
A healthy serving of beef steak is typically 3-4 ounces, about the size of a deck of cards. For a meal with sauce, aim for around 4-6 ounces of steak and be mindful of serving small amounts of sauce, especially if it's calorie-dense.
How does beef steak with sauce compare to chicken breast in terms of nutrition?
Beef steak is significantly higher in fat and calories than chicken breast, which has about 165 calories and 31 grams of protein per 6 ounces. However, beef offers more iron and B12, while chicken is leaner and lower in saturated fat, making the choice depend on your nutritional goals.
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.
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.
