1 serving (200 grams) contains 450 calories, 40.0 grams of protein, 25.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
529.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 37% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 105.9 mg | 35% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 5.9 g | ||
| protein | 47.1 g | 94% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 705.9 mg | 15% | |
* 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 with caramelized onions
Steak with caramelized onions is a savory dish that originates from Western cuisine and is commonly associated with American steakhouse traditions. The dish typically features a grilled or pan-seared cut of beef paired with onions cooked slowly until sweet and golden. Beef steak is rich in protein (approximately 26 grams per 3-ounce serving) and provides essential nutrients such as iron, zinc, and vitamin B12, while onions offer modest amounts of vitamin C and antioxidants like quercetin. Together, this dish delivers a hearty flavor and nutritional profile suitable for those seeking a balanced meal with quality protein and moderate carbohydrates.
Health Benefits
- Supports muscle growth and repair due to its high protein content (26 grams per 3-ounce serving of beef steak).
- Boosts immune function with significant amounts of zinc, which is crucial for maintaining a healthy immune system.
- Improves oxygen transport and energy levels due to beef's notable iron content (2.7 milligrams per 3-ounce serving).
- Provides antioxidants from caramelized onions, such as quercetin, which help protect cells from oxidative damage.
- Supports brain and nerve health through vitamin B12 found in steak, which is necessary for proper neurological function.
Dietary Considerations
Selection and Storage
Store raw beef in the refrigerator at 40°F or below and use within 3-5 days, or freeze for up to six months. Cooked steak can be refrigerated in an airtight container for up to four days. Caramelized onions should be kept in airtight containers and refrigerated for up to one week.
Common Questions About Steak with caramelized onions Nutrition
Is steak with caramelized onions high in protein?
Yes, steak is an excellent source of protein. A 6-ounce serving of steak typically contains around 42–48 grams of protein, depending on the cut. Caramelized onions contribute negligible protein but add flavor and a small number of additional calories from natural sugars.
Can I eat steak with caramelized onions on a keto diet?
Yes, steak with caramelized onions can fit into a keto diet if prepared properly. Steak is naturally carb-free, but caramelized onions contain around 4-5 grams of net carbs per medium-sized onion due to their natural sugars, so moderation is key to staying within your daily carb limit.
What are the health benefits and concerns of steak with caramelized onions?
Steak is a great source of high-quality protein, iron, zinc, and vitamin B12, which are essential for muscle repair, energy production, and immune function. However, it can be high in saturated fat and cholesterol, so lean cuts are recommended. Caramelized onions provide antioxidants like quercetin but also add extra sugars when caramelized, which can increase calorie content.
What is the recommended portion size for steak with caramelized onions?
A recommended portion size of steak is about 3-4 ounces (the size of a deck of cards) for most adults. Depending on your goals, you can adjust the portion, but pairing it with about 1/4 to 1/2 cup of caramelized onions is typically sufficient to enhance flavor without overloading calories or sugar.
How does steak with caramelized onions compare to other protein-based meals?
Steak with caramelized onions is higher in protein compared to dishes like chicken stir-fry or salmon with a creamy sauce. However, it can also be higher in fat, especially if using a fattier steak cut. It has a more distinct umami flavor compared to leaner protein cuts and is more suited for indulgent meals rather than everyday consumption.
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.
