Calories in Steak

About Steak Nutrition

Steak refers to cuts of beef sliced perpendicular to the muscle fibers, typically grilled, pan-seared, or broiled. From ribeye to filet mignon, different cuts offer varying levels of tenderness, marbling, and flavor. Beef steak is one of the most protein-dense foods available and provides essential nutrients that are highly bioavailable.

With 271 calories per 100 grams, Steak provides 25g of protein,0g of carbohydrates, and 19g of fat.

Macronutrient Breakdown

• Protein: 25g - 37% of calories
• Carbohydrates: 0g - 0% of calories
• Fat: 19g - 63% of calories

Health Benefits of Steak

• Excellent complete protein source with all essential amino acids (26g per 100g)
• Rich in highly bioavailable heme iron, more easily absorbed than plant iron
• Outstanding source of vitamin B12 for nerve function and energy
• Contains zinc and selenium for immune function
• Provides creatine and carnosine that support muscle and brain function
• Good source of phosphorus for bone health

How to Eat Steak

Let steak come to room temperature before cooking for even doneness. Season simply with salt and pepper. Cook to your preferred doneness (145°F for medium). Let rest 5 minutes before cutting to retain juices. Leaner cuts like sirloin and filet mignon have less saturated fat than ribeye. Trim visible fat to reduce calories.

Selection and Storage

Choose steak with bright red color and firm texture. Marbling (white fat streaks) indicates flavor and tenderness. Store in the coldest part of refrigerator up to 3-5 days; freeze for up to 6 months. Grass-fed beef may have more omega-3s but less marbling than grain-fed. USDA grades (Prime, Choice, Select) indicate quality.

Dietary Considerations

Steak fits low-carb, keto, paleo, and high-protein diets. Red meat consumption recommendations vary - many suggest limiting to 2-3 servings weekly. Choose leaner cuts to reduce saturated fat. Grass-fed beef has a slightly better fatty acid profile. Cooking method matters - grilling at very high temperatures can create carcinogenic compounds.