1 serving (200 grams) contains 500 calories, 40.0 grams of protein, 35.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
588.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.2 g | 52% | |
| Saturated Fat | 17.6 g | 88% | |
| 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 Medium steak
A medium steak is a cut of beef cooked to an internal temperature of approximately 145°F (63°C) with a warm, pink center. Originating from global culinary traditions, steak is especially prominent in American, Argentine, and French cuisines. Nutritionally, it is a rich source of complete protein, providing all essential amino acids. A 3-ounce serving of medium steak typically contains about 25 grams of protein, 10 grams of fat, and a variety of vitamins and minerals including iron, vitamin B12, zinc, and phosphorus, making it a nutrient-dense food choice when consumed in moderation.
Health Benefits
- Rich in protein (25g per 3 oz serving), supporting muscle repair and growth.
- Excellent source of vitamin B12, essential for red blood cell formation and nerve health.
- Contains heme iron, which is highly bioavailable and supports oxygen transport in the body.
Dietary Considerations
Selection and Storage
Store raw steak in the refrigerator at 40°F (4°C) or below and consume within 3-5 days for freshness. Freeze for longer storage, ensuring it is tightly sealed to avoid freezer burn. Cook thoroughly to an internal temperature of 145°F (63°C).
Common Questions About Medium steak Nutrition
Is medium steak high in protein?
Yes, medium steak is an excellent source of protein. A 3.5-ounce (100-gram) serving of cooked medium steak typically contains about 25-29 grams of protein, making it a top choice for muscle building and repair.
Can I eat medium steak on a keto diet?
Absolutely, medium steak is a great choice for a keto diet because it is naturally low in carbohydrates and high in protein and healthy fats. Pair it with keto-friendly sides like sautéed vegetables or avocado for a balanced meal.
What are the health benefits and concerns of eating medium steak?
Medium steak provides essential nutrients such as iron, zinc, and vitamin B12, which are vital for energy production and immune function. However, consuming red meat in excess may raise concerns about saturated fat intake, which can impact heart health if not balanced with other foods.
What is a healthy portion size for medium steak?
A healthy portion size for medium steak is typically 3-4 ounces (85-113 grams), equivalent to the size of a deck of cards. This amount provides nutritional benefits without overloading on saturated fats and calories.
How does medium steak compare to chicken breast nutritionally?
Medium steak is higher in iron and vitamin B12 compared to chicken breast, making it beneficial for individuals at risk of anemia. However, chicken breast is leaner, typically containing less saturated fat and fewer calories, making it a better choice for 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.
