1 serving (85 grams) contains 250 calories, 26.0 grams of protein, 15.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
694.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.7 g | 53% | |
| Saturated Fat | 16.7 g | 83% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 208.3 mg | 69% | |
| Sodium | 166.7 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 72.2 g | 144% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.8 mg | 2% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 833.3 mg | 17% | |
* 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 Boiled steak
Boiled steak is a method of preparing beef by simmering it in water or broth, often with added vegetables or spices, until tender. Although not as common as other cooking methods like grilling or frying, boiling can yield tender, flavorful meat without the need for added fat. Originating primarily in traditional European and Asian cuisines, boiling was a common way to prepare tougher cuts of beef for soups and stews. Nutritionally, boiled steak is rich in protein, iron, zinc, and B vitamins, with fewer calories and fat compared to fried varieties. A typical serving of 3 ounces (85 grams) of boiled steak provides approximately 26 grams of protein, which supports muscle repair and growth, along with 2.7 mg of iron, necessary for oxygen transport in the blood. Boiling preserves the natural nutrients of the beef while minimizing added fats, making it a leaner option for meat-eaters.
Health Benefits
- High-quality protein (26g per 3 ounces) aids in muscle repair and maintenance.
- Rich in iron (2.7mg per 3 ounces), which is crucial for producing hemoglobin and preventing anemia.
- Provides B vitamins, particularly B12, which supports nervous system health and red blood cell formation.
Dietary Considerations
Selection and Storage
Store boiled steak in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 3 months. Reheat gently in broth to maintain moisture.
Common Questions About Boiled steak Nutrition
Is boiled steak high in protein?
Yes, boiled steak is an excellent source of protein. A 3-ounce serving of boiled steak typically contains around 26-28 grams of protein, which is essential for muscle repair and growth. It's also a complete protein, providing all nine essential amino acids your body needs.
Can I eat boiled steak on a keto diet?
Yes, boiled steak is a great option for a keto diet because it is low in carbohydrates and high in healthy fats and protein. A typical serving of boiled steak contains almost zero carbs, making it perfectly compatible with the low-carb, high-fat requirements of the keto lifestyle.
What are the health benefits and concerns of eating boiled steak?
Boiled steak is a nutrient-rich food, providing essential nutrients like iron, zinc, and B vitamins such as B12, which are vital for red blood cell production and energy. However, excessive consumption of red meat can raise concerns due to its saturated fat content, which may impact heart health over time. Moderation and choosing lean cuts can help mitigate these risks.
What is a healthy portion size for boiled steak?
A recommended portion size for boiled steak is about 3-4 ounces (roughly the size of a deck of cards) per meal. This provides a good balance of protein and nutrients without excessive calories, typically ranging from 200-250 calories per serving, depending on the cut.
How does boiled steak compare to grilled steak in nutrition and preparation?
Boiled steak tends to have slightly fewer calories than grilled steak because it can lose more fat during the boiling process. However, it may not have the same smoky flavor that grilling imparts. Both cooking methods retain similar nutrient profiles, but boiling eliminates the formation of some potentially harmful compounds like HCAs (heterocyclic amines) that occur during high-temperature grilling.
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.
