1 serving (200 grams) contains 400 calories, 35.0 grams of protein, 25.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
470.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 37% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 94.1 mg | 31% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 5.9 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.4 g | ||
| protein | 41.2 g | 82% | |
| Vitamin D | 11.8 mcg | 59% | |
| Calcium | 23.5 mg | 1% | |
| 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 sauce
Steak with sauce is a classic dish found in cuisines worldwide, often associated with European and American culinary traditions. The dish typically features a cut of beef cooked to the desired doneness and paired with a complementary sauce such as creamy mushroom, peppercorn, red wine reduction, or chimichurri. Steak is an excellent source of high-quality protein, heme iron, and vitamin B12, crucial for muscle development and energy production. It also contains zinc, selenium, and other essential nutrients. The sauces vary widely in ingredients and can add flavor complexity or additional nutritional elements, depending on the recipe.
Health Benefits
- High-quality protein in steak supports muscle growth and repair, as it provides all nine essential amino acids.
- Rich in heme iron, steak aids in the prevention of iron-deficiency anemia and supports oxygen transport in the blood.
- Contains vitamin B12, essential for proper nervous system function and the formation of red blood cells.
Dietary Considerations
Selection and Storage
Store raw steak in the refrigerator at 32-40°F (0-4°C) and consume within 3-5 days. Cooked steak should be refrigerated promptly and consumed within 3-4 days. Freeze for longer storage, ensuring it is properly wrapped to prevent freezer burn.
Common Questions About Steak with sauce Nutrition
How much protein and calories are in steak with sauce?
A typical 6-ounce grilled steak with sauce provides about 42 grams of protein and 350-450 calories, depending on the type of sauce used. Cream-based sauces will add more calories (about 50-200 extra) compared to lighter options like chimichurri.
Can I eat steak with sauce on a keto diet?
Yes, steak with sauce can be compatible with a keto diet if low-carb sauces are used, such as garlic butter, béarnaise, or chimichurri. Avoid sauces with sugar or high-carb ingredients like honey or barbecue sauce, as they can disrupt ketosis.
What are the health benefits or concerns of eating steak with sauce?
Steak is rich in protein, iron, and vitamin B12, making it beneficial for muscle health and red blood cell production. However, consuming steak with heavy or sugary sauces can increase saturated fat, calories, and sodium, which may be a concern for heart health if eaten in excess.
What is a proper serving size for steak with sauce?
A proper serving size of steak is typically around 3-6 ounces of cooked meat, which provides sufficient protein for most adults. Keep sauce portions to 2 tablespoons or less to avoid excessive calories or carbs.
How does steak with sauce compare to grilled chicken with sauce?
Steak is higher in fat and calories but richer in iron and vitamin B12 compared to chicken. Grilled chicken with sauce is generally leaner, with fewer calories and less saturated fat, which may be preferable for heart health or a lower-calorie diet.
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.
- The role of red meat in the diet: nutrition and health benefitsAmerican Journal of Clinical NutritionPeer-reviewed article discussing the role of red meat, such as steak, in a healthy diet, including protein and micronutrient contributions.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesDiscusses recommendations for red meat consumption, including steak, as part of a balanced diet to promote health and prevent disease.
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.
