1 serving (200 grams) contains 250 calories, 25.0 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 | 82.4 mg | 27% | |
| Sodium | 70.6 mg | 3% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 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 Medium rare steak
Medium rare steak is a classic preparation of beef, cooked at an internal temperature of approximately 130-135°F (54-57°C) to achieve a warm, red center and a tender, juicy texture. Originating from various global cuisines, steak is particularly prominent in American, French, and Argentine culinary traditions. Nutritionally, medium rare steak is a rich source of complete protein, containing all essential amino acids. It is also abundant in critical vitamins and minerals, such as zinc, iron, and B vitamins, particularly B12. A 3-ounce serving of cooked beef contains about 25 grams of protein, 2.1 milligrams of iron (12% of the daily value), and 5.5 milligrams of zinc (50% of the daily value), while remaining relatively low in carbohydrates.
Health Benefits
- Excellent source of high-quality protein, providing essential amino acids necessary for muscle repair and maintenance.
- Rich in vitamin B12, with approximately 2.3 micrograms per serving, which supports nerve health and red blood cell formation.
- Contains heme iron, a bioavailable form of iron, critical for oxygen transport in the blood and preventing iron-deficiency anemia.
- High in zinc, essential for immune function and wound healing, with around 50% of the daily value in a 3-ounce serving.
- Supplies selenium, a key antioxidant that supports hormone regulation and protects against cellular damage.
Dietary Considerations
Selection and Storage
Store raw steak in the refrigerator at 32-40°F (0-4°C) and consume within 3-5 days. For longer storage, freeze at 0°F (-18°C) in airtight packaging and consume within 6-12 months. Ensure proper food safety by using a meat thermometer to cook to a safe temperature.
Common Questions About Medium rare steak Nutrition
Is medium rare steak high in protein?
Yes, medium rare steak is an excellent source of protein. A 3-ounce serving of cooked steak typically contains about 22-26 grams of protein, which is essential for muscle repair and overall body function.
Can I eat medium rare steak on a keto diet?
Yes, medium rare steak is highly suitable for a keto diet. It is naturally low in carbs, with essentially 0 grams of carbohydrates per serving, and provides healthy fats, particularly if cooked with butter or oils.
What are the health benefits or concerns of eating medium rare steak?
Medium rare steak provides high-quality protein, iron (2.1 mg per 3-ounce serving), and vitamin B12, all of which support energy and red blood cell production. However, excessive intake of red meat can be linked to increased risks of heart disease and certain cancers, so moderation is key.
What is the recommended portion size for medium rare steak?
A typical portion size of steak is about 3-4 ounces (cooked), which is roughly the size of a deck of cards. This provides a balance of nutrients without excessive calories, as a 3-ounce serving delivers approximately 180-220 calories depending on the cut.
How does medium rare steak compare to well-done steak in terms of nutrition and taste?
Medium rare steak tends to retain more moisture and natural juices, leading to a more tender texture and flavorful taste. Nutritionally, the difference is minimal, but overcooking (to well-done) can reduce certain heat-sensitive nutrients like B vitamins.
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.
