1 serving (250 grams) contains 350 calories, 30.0 grams of protein, 20.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
330.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 75.5 mg | 25% | |
| Sodium | 471.7 mg | 20% | |
| Total Carbohydrates | 9.4 g | 3% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 4.7 g | ||
| protein | 28.3 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 566.0 mg | 12% | |
* 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 vegetables
Steak and vegetables is a nutritious meal commonly associated with Western cuisine and is enjoyed globally. It typically consists of a portion of cooked beef steak paired with a variety of vegetables, such as broccoli, carrots, and potatoes. Steak provides high-quality protein, iron, zinc, and B vitamins, while vegetables add fiber, antioxidants, and essential vitamins like vitamin C and vitamin A. Together, this dish offers a balanced mix of macronutrients and micronutrients, making it a popular choice for those seeking a wholesome, satisfying meal with diverse flavor and texture profiles.
Health Benefits
- Supports muscle repair and growth due to the high protein content in steak (approximately 25-30g per serving).
- Boosts immunity and skin health from the vitamin C found in vegetables like broccoli and bell peppers.
- Promotes red blood cell production with iron from steak, complemented by folate in vegetables such as spinach.
- Provides antioxidants like beta-carotene from carrots, which support eye health and reduce oxidative stress.
- Aids digestion and enhances gut health due to the fiber content in vegetables like potatoes and leafy greens.
Dietary Considerations
Selection and Storage
Store steak in the refrigerator and cook within 3-5 days for optimal freshness, keeping vegetables in a cool, dry place or refrigerated as needed. Cooked leftovers can be safely stored in airtight containers for up to 3 days.
Common Questions About Steak and vegetables Nutrition
Is steak and vegetables high in protein?
Yes, steak is an excellent source of protein, providing about 25-30 grams of protein per 3-ounce serving, depending on the cut. Vegetables vary in protein content, with vegetables like broccoli or spinach contributing around 2-3 grams per cup cooked. Together, this dish is a high-protein meal.
Can I eat steak and vegetables on a keto diet?
Yes, steak and vegetables are compatible with a keto diet. Steak is naturally low in carbohydrates, and keto-friendly vegetables such as zucchini, spinach, or broccoli typically contain 3-5 grams of net carbs per serving, making them ideal options.
What are the health benefits of eating steak and vegetables?
Steak provides essential nutrients such as iron, zinc, and vitamin B12, which support energy production and immune health. Vegetables add vitamins, minerals, antioxidants, and dietary fiber, promoting digestion and reducing inflammation. However, excessive red meat consumption may increase cardiovascular risks—moderation is key.
How much steak and vegetables should I eat per serving?
A recommended portion is about 3-4 ounces of steak per person, paired with 1-2 cups of cooked or raw vegetables. This ensures a balanced meal, providing adequate protein and fiber while maintaining recommended calorie intake.
How does steak and vegetables compare to chicken and rice in terms of nutrition?
Steak and vegetables tend to be lower in carbohydrates and richer in protein, iron, and fiber compared to chicken and rice. Chicken and rice, however, offer more carbohydrates and are often lighter in fat compared to some cuts of steak, depending on preparation.
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.
