1 serving (100 grams) contains 170 calories, 26.0 grams of protein, 7.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
404.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.7 g | 21% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 142.9 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.9 g | 123% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 785.7 mg | 16% | |
* 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 Lean beef steak
Lean beef steak is derived from cattle and is widely incorporated into global cuisines, including American, European, and Asian. It is a rich source of protein, with approximately 25-30 grams of protein per 100-gram serving. Additionally, lean beef is low in fat compared to fattier cuts of beef, making it a healthier option for those aiming to reduce fat intake. It is also a natural source of essential vitamins and minerals such as B12, zinc, iron, and selenium, which are crucial for overall health and well-being.
Health Benefits
- Rich in protein (25-30g per 100g), supporting muscle growth and repair.
- Provides significant amounts of iron, crucial for oxygen transportation in the blood and preventing anemia.
- High in vitamin B12, which supports red blood cell formation and neurological health.
- Contains zinc, aiding immune function and wound healing.
- Offers selenium, an antioxidant that protects cells from oxidative stress.
Dietary Considerations
Selection and Storage
Store lean beef steak in the refrigerator at 32-40°F (0-4°C) and consume within 3-5 days of purchase, or freeze for up to 6-12 months. Cook to an internal temperature of 145°F (63°C) for safety.
Common Questions About Lean beef steak Nutrition
Is lean beef steak high in protein?
Yes, lean beef steak is an excellent source of protein, providing roughly 25-27 grams of protein per 3-ounce cooked serving. It also contains all nine essential amino acids, making it a complete protein ideal for muscle repair and growth.
Can I eat lean beef steak on a keto diet?
Absolutely, lean beef steak is compatible with a keto diet due to its low carbohydrate content (0 grams per serving) and high protein and fat content depending on the cut. It is a perfect choice for maintaining ketosis while providing essential nutrients like iron and zinc.
What are the health benefits and concerns of eating lean beef steak?
Lean beef steak is rich in iron, zinc, vitamin B12, and high-quality protein, supporting energy production, immune health, and muscle maintenance. However, excessive consumption may lead to increased saturated fat intake, which could impact heart health, so moderation is key.
What is the recommended serving size for lean beef steak?
A recommended serving size for lean beef steak is typically 3-4 ounces of cooked meat, which provides a balanced amount of protein and essential nutrients without exceeding healthy calorie and saturated fat limits.
How does lean beef steak compare to chicken breast in terms of nutrition?
Lean beef steak contains more iron and vitamin B12 compared to chicken breast, making it ideal for promoting red blood cell health. Chicken breast, however, is usually lower in saturated fat and calories, which may be a better choice for those focused on weight management.
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.
