1 serving (226 grams) contains 520 calories, 61.0 grams of protein, 29.4 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
310.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 112.0 mg | 37% | |
| Sodium | 495.4 mg | 21% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 36.5 g | 73% | |
| Vitamin D | 10.8 mcg | 54% | |
| Calcium | 22.9 mg | 1% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 433.4 mg | 9% | |
* 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
Steak is a classic dish made from the cooked flesh of cattle, particularly from cuts such as sirloin, ribeye, or tenderloin. It has deep culinary roots in cuisines worldwide, notably French, American, and Argentinian. Steak is a nutrient-dense food, primarily consisting of protein and fats with zero carbohydrates, making it ideal for those seeking high-quality protein. A typical 3.5-ounce serving of steak contains around 230 calories, 27 grams of protein, and 13 grams of fat. It is also a source of vitamins and minerals such as iron, vitamin D, and small amounts of calcium, contributing to overall health and wellbeing.
Health Benefits
- Steak is rich in high-quality protein (27 grams per serving), essential for muscle repair and growth.
- Iron content (2.6 mg per serving) helps support red blood cell production and prevent iron-deficiency anemia.
- Vitamin D (8 IU per serving) contributes to bone health and immune function.
Dietary Considerations
Selection and Storage
Store raw steak in the refrigerator at 40°F or below and use within 3-5 days. For longer storage, freeze at 0°F in an airtight bag or container.
Common Questions About Steak Nutrition
Is steak high in protein?
Yes, steak is an excellent source of protein. A typical 3-ounce serving contains around 27 grams of protein, making it a great option for building and repairing muscle tissue. It is also low in carbohydrates, with 0 grams per serving.
Can I eat steak on a keto diet?
Yes, steak is ideal for a keto diet due to its high fat content (13 grams per 3-ounce serving) and 0 grams of carbohydrates. Make sure to pair it with low-carb vegetables or healthy fats to maintain your keto macros.
What are the health benefits or risks of eating steak?
Steak is rich in protein, iron, zinc, and B vitamins like B12, which support energy and red blood cell production. However, it can be high in saturated fat and cholesterol, which may raise heart disease risk if consumed in excess. Opt for lean cuts and moderate your intake.
How much steak should I eat per serving?
A standard serving size of steak is about 3-4 ounces, roughly the size of a deck of cards. This portion provides approximately 230 calories, making it suitable for most balanced diets. Adjust portions based on your daily calorie and protein needs.
How does steak compare to chicken in terms of nutrition?
Steak contains more fat (13g vs. 3g per 3 ounces of skinless chicken breast) and calories (230 vs. 140), but it has an equally high protein content (27g vs. 26g). While chicken is leaner, steak is richer in iron and certain B vitamins.
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.
- USDA FoodData - Steak DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- 2020-2025 Dietary Guidelines for AmericansU.S. Department of Agriculture and U.S. Department of Health & Human ServicesHighlights the role of lean and properly sourced red meats, including steak, as part of a healthy eating pattern.
- Red meat consumption and health outcomes: A reviewAmerican Journal of Clinical NutritionA peer-reviewed article discussing the nutritional roles and health impacts of red meat consumption, including steak.
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.
