Beef steak (steak) can be nutritious when eaten in moderation. Certain cuts of steak are healthier than others because they are lower in calories and fat. As with all foods, individuals should adhere to federal dietary guidelines from the United States Department of Agriculture (USDA) when it comes to portion size, recommended cooking methods and calorie and fat content.
Nutrients
Beef is a rich source of protein, zinc, iron, vitamin B12, vitamin B6 and niacin, according to the Cattlemen’s Beef Board. Protein is in every cell of the body, according to Medline Plus. Protein helps the body form and repair cells and is important for growth and development. Vitamins B12 and B6 and niacin play a role in metabolism, the process that converts food into energy. Zinc supports immunity, cell division and growth, wound healing and carbohydrate metabolism, and iron strengthens the blood.
Daily Requirement
Steaks fall under the meat and beans category of MyPyramid, the USDA’s food guide pyramid. According to MyPyramid, most adults need about 5 ½ oz. from the meat and bean group every day. Steak should be part of a well-balanced diet that includes fruits, vegetables, whole grains, low-fat dairy products and healthy fats. Overeating steak to the exclusion of other foods can lead to a diet that is deficient in certain nutrients. Other foods included in the meat and bean group include poultry, fish, beans, legumes, pork and soy products.
Calories and Fat
Steak can be high in calories and fat. According to the USDA, consuming calories and fat in excess contributes to weight gain, obesity, heart disease, stroke, diabetes, cancer and other chronic conditions. According to the Mayo Clinic the leanest steaks are top round steak, mock tender steak and top sirloin steak at about 200 calories and 5 to 6 g of fat per 3.5 ounces. Other lean cuts include round steak, shoulder steak, strip steak, tenderloin and T-bone steak at 218 calories and 10 to 11 g of fat per 3.5 ounces. Steaks that are highest in calories and fat include rib eye, chuck steak and porterhouse.
The Mayo Clinic recommends buying steaks that are labeled “choice” or “select” because they have less fat and calories than “prime” cuts. Trimming visible fat and skin from steak prior to cooking or before eating will also reduce calories and fat.
Cooking
The healthiest methods to cook steak include grilling, broiling and roasting. Pan frying, deep frying and sautéing use lots of oil or butter, which increases the calories and fat of the final product. According to MyPyramid, a 4 oz. grilled steak has 181 calories while a breaded fried steak has 299 calories.
Adding vegetables to a steak adds fiber and essential nutrients to a meal. The USDA says fiber supports a healthy heart and weight. The healthiest fats to cook with are unsaturated fats like olive oil or vegetable oil. Butter, lard, shortening and margarine contain saturated and transfats, which can increase cholesterol, triglycerides and the risk of heart disease.
Considerations
Steaks often come with sides and condiments that are high in calories and fat, like creamed spinach, mashed or scalloped potatoes and gravy. Exercising portion control and making healthy choices will help prevent overeating and excess calorie consumption. For example, the rib eye steak at Ruby Tuesday’s should be shared because it has 1,141 calories and 99 g of fat, which is over 50 percent of the calories needed over an entire day and 150 percent of the daily recommendation for fat. A baked potato with sour cream and butter has 441 calories and 17 g of fat, but a plain baked potato only has 282 calories and 2 g of fat.
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