1 serving (200 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 |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 88.2 mg | 29% | |
| Sodium | 88.2 mg | 3% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 30.6 g | 61% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 17.6 mg | 1% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 388.2 mg | 8% | |
* 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 Grilled beef steak
Grilled beef steak is a popular dish originating from various culinary traditions worldwide, including American, Argentine, and European cuisines, where grilling is a celebrated method for cooking meat. Beef steak is typically cut from tender sections such as sirloin, ribeye, or filet mignon, and grilling enhances its flavors. Nutritionally, beef steak is rich in protein, providing essential amino acids for muscle repair and growth. It also offers vital nutrients like iron, zinc, and B vitamins, particularly B12, which supports energy production and red blood cell formation. However, it can be high in saturated fat depending on the cut, making portion control important in a balanced diet.
Health Benefits
- High protein content supports muscle growth and repair; 3 oz of cooked steak has about 25-30 grams of protein.
- Rich in iron, which is crucial for oxygen transport in the body; a 3 oz serving provides up to 15% of the daily iron requirement for adults.
- Contains vitamin B12, essential for maintaining healthy nerve function and creating DNA; beef steak provides over 60% of the daily B12 needs per serving.
Dietary Considerations
Selection and Storage
Store raw beef steak in the refrigerator at 40°F (4°C) or below and use within 3-5 days. For long-term storage, freeze it at 0°F (-18°C) for up to 6 months. Thaw frozen steak safely in the refrigerator before grilling.
Common Questions About Grilled beef steak Nutrition
How much protein and calories are in grilled beef steak?
Grilled beef steak is rich in protein, providing approximately 25–30 grams of protein per 100 grams. It also contains around 250–300 calories per 100 grams, depending on the cut of meat and level of marbling. It offers essential nutrients like iron, zinc, and vitamin B12.
Is grilled beef steak suitable for a keto diet?
Yes, grilled beef steak is highly compatible with a keto diet as it is naturally low in carbohydrates. A standard serving contains virtually zero carbs while being high in protein and fats, particularly if using fattier cuts like ribeye or sirloin.
What are the health benefits and concerns of eating grilled beef steak?
Grilled beef steak is a great source of high-quality protein, iron for oxygen transport, and vitamin B12 for healthy nerve function. However, overconsumption, especially of fatty cuts, can contribute to higher cholesterol levels. Charred meat may also form compounds linked to health risks like cancer, so moderate consumption and proper cooking techniques are recommended.
What is the recommended serving size for grilled beef steak?
A typical serving size for grilled beef steak is about 3–4 ounces (85–115 grams) for adults. This portion provides adequate nutrients without exceeding calorie or fat recommendations, especially in a balanced diet.
How does grilled beef steak compare to chicken breast in terms of nutrition?
Grilled beef steak generally has more fat and calories compared to chicken breast, which is leaner with only about 165 calories and 31 grams of protein per 100 grams. However, beef steak offers higher levels of certain nutrients like iron and vitamin B12, while chicken is a better option for lower fat content 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.
- Nutritional strategies to optimize muscle health against sarcopenia: Role of protein intake from red meatThe American Journal of Clinical NutritionExamines the role of protein-rich foods like beef steak in promoting muscle health and preventing sarcopenia.
- Dietary Guidelines for Americans 2020-2025: Protein FoodsU.S. Department of Health and Human ServicesDiscusses recommended intake of protein-rich foods like grilled beef within a balanced diet.
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.
