1 serving (200 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 |
411.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 94.1 mg | 31% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 2.4 g | ||
| protein | 35.3 g | 70% | |
| Vitamin D | 23.5 mcg | 117% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 470.6 mg | 10% | |
* 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 mushroom sauce
Steak with mushroom sauce is a dish often associated with Western cuisine, particularly from French culinary traditions. It combines a protein-rich beef steak with a creamy, savory mushroom sauce. Steak is an excellent source of high-quality protein, iron, and zinc, while mushrooms contribute dietary fiber, antioxidants, and B-vitamins such as riboflavin and niacin. The dish is relatively high in calories and fats, particularly if made with cream or butter in the sauce. However, it also offers a balanced meal when paired with vegetables or whole grains, delivering essential macro and micronutrients that support overall health.
Health Benefits
- Provides high-quality protein (22-27g per 100g steak), aiding muscle repair and growth.
- Rich in iron (approximately 2.6mg per 100g steak), which is vital for oxygen transport in the blood.
- Mushrooms contain antioxidants like selenium and ergothioneine that support immune health.
- Contains zinc (around 7mg per 100g steak), essential for immune system function and wound healing.
- B-vitamin content from mushrooms, such as niacin and riboflavin, supports energy metabolism and healthy skin.
Dietary Considerations
Selection and Storage
Store cooked steak and mushroom sauce separately in the refrigerator within 2 hours of cooking. Keep in airtight containers for up to 3 days, and reheat thoroughly before serving.
Common Questions About Steak with mushroom sauce Nutrition
Is steak with mushroom sauce high in protein?
Yes, steak with mushroom sauce is high in protein. A 6-ounce serving of sirloin steak typically provides about 42 grams of protein, which supports muscle maintenance and satiety. The mushroom sauce generally adds minimal extra protein, but mushrooms alone contain about 2-3 grams of protein per cup cooked.
Can I eat steak with mushroom sauce on a keto diet?
Yes, steak with mushroom sauce can be suitable for a keto diet if prepared correctly. The steak itself is naturally low in carbs, and mushrooms are also keto-friendly, containing only about 3-4 grams of net carbs per cup. Ensure the mushroom sauce does not include flour or high-carb thickeners to keep it compliant.
What are the health benefits or concerns of eating steak with mushroom sauce?
Steak is an excellent source of iron, zinc, and B vitamins, which support energy production and the immune system. Mushrooms add antioxidants and compounds that may support immune health. However, concerns can arise from high saturated fat content in some cuts of steak and the potential for excess sodium if the sauce is heavily seasoned or store-bought.
What is an appropriate portion size for steak with mushroom sauce?
For a balanced meal, a portion of steak should be about 4 to 6 ounces, which is roughly the size of a deck of cards. About half a cup of mushroom sauce is typically sufficient per serving. Pair with non-starchy vegetables and a small amount of healthy fat to create a complete plate.
How does steak with mushroom sauce compare to other steak preparations?
Steak with mushroom sauce tends to be lighter than creamy or cheese-based steak preparations, as mushrooms are low in calories and nutrient-dense. For a healthier option, opt for a homemade mushroom sauce using fresh mushrooms, garlic, and olive oil rather than heavy cream or flour-based recipes.
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.
