1 serving (150 grams) contains 300 calories, 25.0 grams of protein, 20.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
473.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 126.2 mg | 42% | |
| Sodium | 118.3 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 39.4 g | 78% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 15.8 mg | 1% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 473.2 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 Steak and brussels sprouts
Steak and Brussels sprouts is a classic dish combining tender, protein-rich beef with nutrient-dense cruciferous vegetables. Steak, often derived from cow muscle, has origins in various global cuisines like American barbecue, French haute cuisine, and Argentinian asado. Brussels sprouts, first cultivated in Belgium during the 16th century, are part of the Brassica family. This meal is balanced, offering a significant source of complete protein, healthy fats, and dietary fiber. Steak provides essential nutrients like iron, zinc, and vitamin B12, while Brussels sprouts are rich in vitamins C, K, and folate. Together, they contribute to a nutritious, hearty plate ideal for supporting energy levels and overall health. However, preparation methods such as grilling or roasting can impact their nutrient profile, making thoughtful cooking essential to maximize health benefits.
Health Benefits
- Steak is a rich source of heme iron, which supports oxygen transport in the blood and prevents iron-deficiency anemia.
- Brussels sprouts provide high levels of vitamin C, an antioxidant that strengthens the immune system and promotes collagen production.
- Steak is a great source of vitamin B12, vital for nerve function and DNA synthesis.
- Brussels sprouts contain sulforaphane, a compound linked to cancer prevention and improved liver detoxification.
- The fiber in Brussels sprouts supports healthy digestion and promotes gut microbiota diversity.
Dietary Considerations
Selection and Storage
Refrigerate raw steak at 32–40°F and consume within 3–5 days. Store fresh Brussels sprouts in a perforated bag in the crisper drawer for up to 1 week. Cooked components should be refrigerated in airtight containers and consumed within 3–4 days.
Common Questions About Steak and brussels sprouts Nutrition
Is steak and Brussels sprouts high in protein?
Yes, steak is an excellent source of protein, providing around 25-30 grams of high-quality protein per 3-ounce serving. Brussels sprouts are not high in protein but do contribute around 2 grams of protein per cup, making the combination a solid choice for meeting protein needs.
Can I eat steak and Brussels sprouts on a keto diet?
Yes, both steak and Brussels sprouts are commonly included in a keto diet. Steak is naturally carb-free, while Brussels sprouts are low in carbs with about 4 grams of net carbs per cup when cooked. Together, they're a great option for staying within keto macros.
What are the health benefits of steak and Brussels sprouts?
Steak is rich in iron, vitamin B12, and zinc, which support energy production and immune health. Brussels sprouts are high in vitamin C, vitamin K, and antioxidants, promoting heart health and reducing inflammation. Combined, they offer a nutrient-dense meal with both macro and micronutrients.
What is a recommended serving size for steak and Brussels sprouts?
A typical serving size for steak is about 3-4 ounces (cooked), depending on dietary needs. For Brussels sprouts, aim for 1 cup cooked, which provides approximately 60 calories and plenty of vitamins and fiber, making it a balanced meal when paired together.
How does steak and Brussels sprouts compare to chicken and broccoli nutritionally?
Steak has more fat and iron than chicken, while chicken is lower in calories. Brussels sprouts have slightly more fiber and antioxidants compared to broccoli, but broccoli is higher in vitamin A and calcium. Both combinations are healthy, with the choice depending on personal taste and dietary preferences.
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.
