1 serving (300 grams) contains 350 calories, 30.0 grams of protein, 20.0 grams of fat, and 15.0 grams of carbohydrates.
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Nutrition Information
Calories |
275.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 55.1 mg | 18% | |
| Sodium | 393.7 mg | 17% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 3.1 g | 11% | |
| Sugars | 3.9 g | ||
| protein | 23.6 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.0 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 472.4 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 Salad with steak
Steak salad is a versatile dish that combines the robust flavors of grilled or seared steak with the freshness of mixed greens, vegetables, and often a vinaigrette dressing. Originating from a fusion of cuisines like American and Mediterranean, this dish balances protein and fiber, making it a nutritious meal option. The salad typically includes nutrient-rich vegetables such as spinach, kale, and tomatoes, which provide vitamins A, C, and K, while steak serves as an excellent source of complete protein and vital minerals like iron and zinc. This combination offers a well-rounded nutritional profile ideal for active individuals or those seeking balanced meals.
Health Benefits
- Rich in protein: Steak provides high-quality complete protein, supporting muscle repair and growth.
- High in iron: Red meat such as steak is a key source of heme iron, essential for oxygen transport and energy production.
- Contains antioxidants: Vegetables like spinach and tomatoes are abundant in vitamin C and beta-carotene, promoting immune health and reducing inflammation.
Dietary Considerations
Selection and Storage
Store cooked steak separately from the leafy greens in airtight containers. Avoid dressing the salad until ready to serve to maintain freshness and prevent sogginess.
Common Questions About Salad with steak Nutrition
Is salad with steak high in protein?
Yes, salad with steak is high in protein. A 4-ounce serving of grilled steak typically provides about 23-26 grams of protein. Combined with other salad toppings like eggs or cheese, the protein content can increase, making it a great option for those looking to boost their intake.
Can I eat salad with steak on a keto diet?
Yes, salad with steak can be keto-friendly if you avoid high-carb ingredients like croutons or sugary dressings. With a base of leafy greens, non-starchy vegetables, and a low-carb dressing, it can fit perfectly into a keto meal plan.
What are the health benefits of eating salad with steak?
Salad with steak is nutrient-dense, providing high-quality protein from the steak and fiber, vitamins, and antioxidants from the vegetables. Together, they can support muscle maintenance, improve digestion, and offer essential nutrients like iron (from beef) and vitamin C (from greens or toppings like bell peppers). However, high-fat cuts of steak and rich dressings can increase calorie and saturated fat content, so moderation is key.
What is a recommended portion size for salad with steak?
A recommended portion size is approximately 3-4 ounces of cooked steak paired with 2-3 cups of mixed greens and vegetables. This balances protein, fiber, and calories, making it a well-rounded meal. Adjust portions based on your individual calorie and nutritional needs.
How does salad with steak compare to salads with chicken or fish?
Steak is richer in iron and vitamin B12 than chicken or fish, making it a good choice for those needing more of these nutrients. However, chicken and fish are typically leaner, with fewer calories and less saturated fat. If you're aiming for heart health or weight loss, grilled chicken or fish might be better alternatives, while steak is a great option for boosting protein and iron intake.
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.
