1 serving (113 grams) contains 210 calories, 23.0 grams of protein, 12.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
437.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.0 g | 32% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 145.8 mg | 48% | |
| Sodium | 125.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.9 g | 95% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 20.8 mg | 1% | |
| Iron | 5.2 mg | 28% | |
| Potassium | 687.5 mg | 14% | |
* 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 Ranch steak
Ranch steak, also known as shoulder center steak, is a cut of beef sourced from the chuck section of the cow. Originating from Western cuisine, ranch steak is known for its tenderness and mild flavor when properly cooked, typically via grilling or broiling. It is a lean cut of beef, making it a popular choice for those seeking a lower-fat protein option. Per 3-ounce serving, ranch steak provides approximately 160 calories, 24 grams of protein, 2 grams of saturated fat, and essential micronutrients like iron, zinc, and vitamin B12, supporting energy metabolism and red blood cell formation.
Health Benefits
- Rich in high-quality protein (24 g per serving), which supports muscle repair and maintenance.
- Contains heme iron, a highly absorbable form of iron, essential for oxygen transport in the blood.
- Provides zinc, which plays a crucial role in immune function and wound healing.
- Source of vitamin B12, necessary for nervous system health and preventing anemia.
- Low in saturated fat compared to other cuts, promoting heart health when consumed as part of a balanced diet.
Dietary Considerations
Selection and Storage
Store ranch steak in the refrigerator at or below 40°F for up to 3-5 days. Freeze if storing longer, ensuring the steak is wrapped tightly to prevent freezer burn.
Common Questions About Ranch steak Nutrition
Is ranch steak high in protein?
Yes, ranch steak is high in protein, with approximately 22-23 grams of protein per 3-ounce cooked serving. This makes it a great option for those looking to build muscle or maintain a high-protein diet.
Can I eat ranch steak on a keto diet?
Yes, ranch steak is an excellent choice for a keto diet as it is naturally low in carbohydrates, containing zero to minimal carbs per serving. Pair it with keto-friendly sides like leafy greens or avocado for a well-rounded meal.
What are the health benefits and concerns of eating ranch steak?
Ranch steak is a good source of protein, iron, and essential vitamins like B12 and B6, which support energy production and red blood cell formation. However, it is also moderately high in saturated fat, so it should be consumed in moderation as part of a balanced diet to avoid excessive fat intake linked to heart health concerns.
How much ranch steak should I eat per serving?
A typical serving size of ranch steak is 3-4 ounces of cooked meat, which provides around 180-200 calories. For balanced nutrition, pair it with vegetables and whole grains, while keeping portion control in mind if you’re managing caloric intake.
How does ranch steak compare to other cuts of beef?
Ranch steak is a leaner and more affordable cut compared to premium options like ribeye or New York strip. While it may be less tender due to its placement on the shoulder area, it is flavorful and works well when marinated or cooked quickly over high heat.
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.
