1 serving (200 grams) contains 679 calories, 62.0 grams of protein, 48.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
798.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.5 g | 72% | |
| Saturated Fat | 22.4 g | 112% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 218.8 mg | 72% | |
| Sodium | 88.2 mg | 3% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 72.9 g | 145% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 21.2 mg | 1% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 861.2 mg | 18% | |
* 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 salad
Steak and salad is a classic dish combining protein-rich meat with fresh vegetables. Originating from various cuisines, such as American and European staples, steak is typically made from beef cuts like ribeye, sirloin, or tenderloin, while the salad often includes leafy greens, tomatoes, cucumbers, and other nutrient-dense produce. This dish offers a balanced nutritional profile: steak provides high-quality protein, essential amino acids, and iron, helping muscle maintenance and oxygen transport, while salad delivers vitamins (like Vitamin C and K), dietary fiber, and antioxidants promoting heart health and digestion. The pairing creates a wholesome meal suited for various lifestyles and palate preferences.
Health Benefits
- High-quality protein in steak supports muscle repair and growth—one serving of steak contains about 25-30 grams of protein.
- Iron from steak is highly bioavailable, aiding in red blood cell production and preventing iron-deficiency anemia.
- Leafy greens in the salad provide Vitamin K, supporting bone health and blood clotting.
- Vegetables like tomatoes supply Vitamin C, which boosts immunity and helps skin health.
- Dietary fiber from salad vegetables improves digestion and supports gut health.
Dietary Considerations
Selection and Storage
Store raw steak in the refrigerator at 40°F (4°C) or below and use within 3-5 days. Salad vegetables should be stored in a cool, dry area or refrigerated, and cleaned thoroughly before preparation.
Common Questions About Steak and salad Nutrition
Is steak and salad high in protein?
Yes, steak is a rich source of protein, with a 3-ounce serving of cooked beef providing around 26 grams of protein. The salad typically contributes minimal protein, but adding toppings like chicken or nuts can increase the protein content. Combined, steak and salad make a protein-rich, nutrient-dense meal.
Can I eat steak and salad on a keto diet?
Yes, steak and salad are excellent for a keto diet, as both are low in carbohydrates. To keep it keto-friendly, choose a low-carb salad dressing like olive oil and vinegar, and skip high-carb toppings like croutons. Adding healthy fats like avocado or cheese to your salad can further support ketosis.
What are the health benefits or concerns of eating steak and salad?
Steak provides high-quality protein, iron, and zinc, beneficial for muscle health and immunity, while salad offers fiber, vitamins, and antioxidants that support digestion and overall health. However, some cuts of steak are high in saturated fat, which might raise cholesterol if consumed in excess, so opt for lean cuts like sirloin or tenderloin. Balance your diet with plenty of vegetables for optimal health.
How much steak and salad should I eat per serving?
A standard serving of steak is about 3-4 ounces cooked, roughly the size of a deck of cards, to manage portion size while getting adequate protein. For the salad, aim for about 2 cups of leafy greens and additional vegetables per serving. This combination provides a balanced, satisfying meal without overeating.
How does steak and salad compare to chicken and salad for a healthy meal?
Steak is higher in iron and zinc compared to chicken, while chicken is generally leaner and lower in saturated fat. Both options pair well with salad for a healthy meal, but your choice may depend on dietary goals—opt for steak if you need more iron or enjoy its flavor and chicken for a lower-calorie, low-fat option.
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.
