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 Grilled steak
Grilled steak is a popular dish in many cuisines, particularly in Western traditions such as American, Argentine, and European cooking. It typically involves grilling high-quality cuts of beef over an open flame or heated surface, which imparts a smoky, savory flavor. Steak is an excellent source of high-quality protein, providing all nine essential amino acids the body needs. It is also rich in iron, crucial for oxygen transportation in blood, and supplies important vitamins like B12, which supports nerve function and red blood cell production. A 3-ounce serving of lean grilled steak contains about 26 grams of protein, 2.7 mg of iron, and 5.4 g of fat, making it both nutrient-dense and calorically moderate when consumed in balanced portions.
Health Benefits
- High-quality protein (about 26 g per 3-ounce serving) supports muscle repair and growth.
- Rich source of heme iron (2.7 mg per 3-ounce serving), which is highly bioavailable and essential for oxygen transport in the body.
- Contains vitamin B12 (approximately 2.1 mcg per serving), vital for red blood cell formation and neurological health.
- Supplies zinc (approximately 5 mg per serving), which supports immune function and wound healing.
- Provides creatine, a compound naturally found in red meat that can enhance muscle performance and energy production.
Dietary Considerations
Selection and Storage
Store raw steak in the refrigerator at 32-40°F (0-4°C) and consume within 3-5 days, or freeze for longer storage. Cooked steak can be refrigerated for up to 3-4 days in an airtight container.
Common Questions About Grilled steak Nutrition
Is grilled steak high in protein?
Yes, grilled steak is an excellent source of protein. A 3-ounce serving of grilled steak provides approximately 25 grams of protein, making it ideal for muscle repair and growth. It is also rich in essential amino acids that support overall health.
Can I eat grilled steak on a keto diet?
Yes, grilled steak is a perfect choice for a keto diet as it is carb-free and high in healthy fats and protein. Pairing it with low-carb vegetables or butter makes it even more suitable for maintaining ketosis.
What are the health benefits and concerns of eating grilled steak?
Grilled steak provides essential nutrients like zinc, iron, and B vitamins, which support immune health and energy production. However, excessive consumption of red meat may increase the risk of heart disease and certain cancers. Moderation and pairing with healthy sides are key.
What is the recommended portion size for grilled steak?
A recommended portion size for grilled steak is typically 3-4 ounces for most adults, which provides a balance of nutrients without overloading on saturated fat. Adjust portion sizes depending on dietary needs and activity level.
How does grilled steak compare to other cooking methods like pan-searing or baking?
Grilled steak tends to be lower in fat due to the fat dripping off during cooking, compared to pan-searing which may retain more fats from the cooking oil. Baking preserves juices but might lack the smoky flavor achieved with grilling. Each method has its unique taste and texture.
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.
- Red Meat Consumption: An Overview of Risks and BenefitsAmerican Journal of Clinical NutritionPeer-reviewed research discussing the nutritional benefits and potential health risks of consuming red meat, including grilled steak.
- Dietary Guidelines for Americans, 2020-2025: Protein FoodsU.S. Department of Health and Human ServicesProvides recommendations for consuming protein-rich foods like grilled steak while balancing dietary patterns.
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.
