1 serving (100 grams) contains 271 calories, 25.0 grams of protein, 19.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
645.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.2 g | 57% | |
| Saturated Fat | 18.1 g | 90% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 214.3 mg | 71% | |
| Sodium | 171.4 mg | 7% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 59.5 g | 119% | |
| Vitamin D | 31.0 mcg | 155% | |
| Calcium | 42.9 mg | 3% | |
| Iron | 6.2 mg | 34% | |
| Potassium | 757.1 mg | 16% | |
* 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 beef
Steak beef is a high-protein cut of meat derived from cattle, commonly used in cuisines worldwide such as American, Argentinian, and French. Depending on the cut (e.g., ribeye, sirloin, filet mignon), it offers different levels of tenderness and marbling. A 3-ounce serving of grilled steak provides approximately 26 grams of protein, 15 grams of fat, and is rich in key nutrients like iron, zinc, and vitamin B12. It is a highly dense source of heme iron, making it especially important in diets prone to low iron levels. Steak beef is versatile and can be cooked through grilling, searing, roasting, or broiling, contributing to its global culinary appeal.
Health Benefits
- Rich in protein, with 26 grams per 3-ounce serving, supporting muscle repair and growth.
- High in heme iron, which is more readily absorbed by the body than plant-based iron, promoting healthy red blood cells.
- Excellent source of vitamin B12, necessary for nerve function and DNA synthesis.
- Contains zinc, important for immune function and wound healing.
- Provides conjugated linoleic acid (CLA), which may have anti-inflammatory properties.
Dietary Considerations
Selection and Storage
Store raw steak in the refrigerator at 40°F (4°C) and use within 3-5 days, or freeze for up to 6 months. Keep cooked steak in an airtight container and consume within 3-4 days.
Common Questions About Steak beef Nutrition
Is steak beef high in protein?
Yes, steak beef is an excellent source of protein. A 3-ounce serving of cooked beef steak typically contains around 25–30 grams of protein, making it a great option for muscle building and repair. It also provides all nine essential amino acids, classifying it as a complete protein.
Can I eat steak beef on a keto diet?
Yes, steak beef is highly compatible with the keto diet because it is very low in carbohydrates (almost 0 grams per serving). Its high fat and protein content make it an excellent choice for meeting keto diet macros while providing essential nutrients like iron and zinc.
What are the health benefits or concerns of eating steak beef?
Steak beef is rich in iron, zinc, B vitamins (such as B12), and high-quality protein, which are vital for energy production, immune health, and muscle maintenance. However, consuming it in excess, especially processed cuts or high-fat variants, may increase the risk of certain health issues like heart disease or high cholesterol. Opt for lean cuts and moderate portions to enjoy its benefits more healthfully.
How much steak beef should I eat per serving?
A recommended serving size of steak beef is about 3–4 ounces of cooked meat, which is roughly the size of a deck of cards. This portion provides a substantial source of protein and nutrients while keeping saturated fat intake in check to align with a balanced diet.
How does steak beef compare to chicken in terms of nutrition?
Steak beef is generally higher in fat and iron compared to chicken, making it a more energy-dense option with more robust flavor. Chicken, especially skinless breast, tends to be leaner and lower in calories. For example, a 3-ounce serving of cooked steak has roughly 180–250 calories depending on the cut, while the same serving of skinless chicken breast contains around 140 calories.
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.
