1 serving (179 grams) contains 575 calories, 37.4 grams of protein, 43.1 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
574.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.1 g | 55% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 12.4 g | ||
| Cholesterol | 111.0 mg | 37% | |
| Sodium | 1788.2 mg | 77% | |
| Total Carbohydrates | 7.0 g | 2% | |
| Dietary Fiber | 1.3 g | 4% | |
| Sugars | 2.8 g | ||
| protein | 37.4 g | 74% | |
| Vitamin D | 14.3 mcg | 71% | |
| Calcium | 30.4 mg | 2% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 630.1 mg | 13% | |
* 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 onions
Steak with onions is a classic dish that is popular in various cuisines, ranging from American to Latin and European. It typically consists of a grilled or pan-seared cut of beef topped or cooked with caramelized onions. Beef is an excellent source of high-quality protein and essential nutrients like iron and zinc, while onions add antioxidants such as quercetin and vitamin C. A well-balanced serving of steak with onions provides a blend of macronutrients, vitamins, and minerals that support overall health. However, preparation methods such as frying can increase the fat and calorie content, so it is often recommended to opt for lean cuts and healthy cooking techniques like grilling or broiling.
Health Benefits
- High-quality protein in steak supports muscle repair and growth, providing approximately 25g of protein per 3-ounce serving.
- Rich in iron, which aids in oxygen transport and prevents anemia, with 15% of the daily recommended intake in a typical serving.
- Zinc in beef supports immune function and wound healing, offering around 30% of the daily value per serving.
- Onions contain quercetin, a flavonoid antioxidant that may reduce inflammation and boost heart health.
- Vitamin C in onions supports immune health and aids in collagen synthesis.
Dietary Considerations
Selection and Storage
Store raw steak in the refrigerator at 34-40°F (1-4°C) and consume within 3-5 days. Cooked steak with onions should be refrigerated and consumed within 3-4 days. Reheat thoroughly before eating.
Common Questions About Steak with onions Nutrition
How much protein and how many calories are in steak with onions?
The protein and calorie content of steak with onions will depend on the cut of beef and preparation method. A 6-ounce cooked sirloin steak with caramelized onions has approximately 46 grams of protein and about 400-450 calories, with most of the calories coming from the steak. Onions add minimal calories (about 44 calories per 1/2 cup cooked) while providing some vitamin C and antioxidants.
Can I eat steak with onions on a keto diet?
Yes, steak with onions is compatible with a keto diet, as steak is naturally very low in carbs. However, onions do contain some carbohydrates, adding about 5 grams of net carbs per 1/2 cup cooked. If you’re following a strict keto plan, monitor onion portion sizes to avoid exceeding your daily carb limit.
What are the health benefits or concerns of steak with onions?
Steak is an excellent source of high-quality protein, iron, and zinc, which are essential for muscle maintenance, energy production, and immune function. Onions offer antioxidants like quercetin, which may support heart health. However, consuming steak frequently or in large portions may increase saturated fat and cholesterol intake, potentially affecting heart health. Opt for lean cuts and balance with vegetables to enhance the meal's nutritional profile.
What is a recommended portion size for steak with onions?
A recommended serving size for steak is about 3-4 ounces of cooked meat, which is roughly the size of a deck of cards. When paired with onions, aim for 1/2 cup of cooked onions per serving. Balancing your meal with non-starchy vegetables and healthy fats can make it more filling and nutritious.
How does steak with onions compare to other protein dishes?
Compared to chicken or fish, steak is higher in iron and certain vitamins like B12 but also tends to be richer in saturated fat. Onions add flavor and antioxidants without the need for heavy sauces, making the dish a healthier option compared to fried or heavily processed protein dishes. Leaner cuts like sirloin or filet mignon are healthier choices when cooking steak with onions.
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 with onions DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
