1 serving (100 grams) contains 170 calories, 26.0 grams of protein, 5.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
404.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 166.7 mg | 55% | |
| Sodium | 131.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.9 g | 123% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 28.6 mg | 2% | |
| Iron | 6.4 mg | 35% | |
| Potassium | 750 mg | 15% | |
* 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 steak
Lean steak is a cut of beef that contains minimal fat, typically from parts of the animal such as the round, loin, or sirloin. Commonly featured in cuisines worldwide, including American, European, and South American dishes, it is celebrated for its rich flavor and versatility. A 3-ounce serving of lean steak provides approximately 150-200 calories, 23-26 grams of high-quality protein, and essential nutrients such as iron, zinc, vitamin B12, and niacin. Due to its low fat content, it is an excellent choice for those seeking a protein source without excess calories, while also supporting muscle repair and growth.
Health Benefits
- Rich in protein (23-26 grams per 3-ounce serving), lean steak supports muscle growth and repair.
- High in iron (2.5-3 mg per serving), it helps prevent anemia and promotes healthy red blood cells.
- Excellent source of vitamin B12 (2-3 mcg per serving), crucial for nerve function and DNA synthesis.
- Contains zinc (4-5 mg per serving), which aids in immune function and wound healing.
- Provides niacin (4-5 mg per serving), supporting energy metabolism and overall skin health.
Dietary Considerations
Selection and Storage
Store lean steak in the refrigerator at 40°F (4°C) or below and use within 3-5 days, or freeze it for long-term storage. Cook to an internal temperature of 145°F (63°C) for safe consumption.
Common Questions About Lean steak Nutrition
Is lean steak high in protein?
Yes, lean steak is an excellent source of protein. A 3-ounce (85g) serving of cooked lean steak provides around 25-26 grams of protein, making it a great option for muscle-building and repair.
Can I eat lean steak on a keto diet?
Yes, lean steak is highly compatible with a keto diet. It is low in carbohydrates (virtually 0g per serving), high in protein, and contains healthy fats if cooked with minimal oil or butter.
What are the health benefits and concerns of eating lean steak?
Lean steak is rich in essential nutrients like iron, zinc, and B vitamins (especially B12), which support energy levels and overall health. However, overconsumption of red meat has been linked to certain health risks, so it's recommended to eat it in moderation and choose lean cuts to minimize saturated fat.
How much lean steak should I eat per serving?
A typical serving size of lean steak is about 3-4 ounces (85-113g). This portion provides ample protein and nutrients without excessive calories and fat, fitting well into a balanced diet.
How does lean steak compare to chicken breast in nutrition?
Lean steak and chicken breast are both high in protein, but chicken breast is slightly lower in calories and fat. For example, a 3-ounce serving of chicken breast has around 140 calories and 3g of fat, while lean steak has around 160 calories and 5-6g of fat. Both are excellent protein choices, but steak provides more iron and B vitamins, whereas chicken is slightly leaner.
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.
- Protein Foods and Nutritional GuidanceDietary Guidelines for Americans, 2020-2025Discusses recommended intake of lean proteins, including lean cuts of beef like steak, for a balanced diet and overall health.
- Saturated Fats and Their Impact on HealthAmerican Journal of Clinical NutritionExplores the health implications of saturated fat intake, relevant for lean steak, a protein source with relatively low fat content.
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.
