T-Bone Steak Nutrition

Red meat such as a T-bone steak comes with a mixed bag of nutritional value. Rich in protein and many vitamins and minerals, T-bone steak provides the body with much of its daily needs. However, T-bone steak is extremely high in cholesterol and saturated fat. Because of its adverse health effects, T-bone steak should be consumed in moderation and generally substituted with leaner meats such as fish and poultry.

Calories

A standard serving size of T-bone steak is 3 oz., according to the U.S. Department of Agriculture. Three oz. of T-bone steak contain 260 calories, 170 of which are from fat. A T-bone steak ordered at a restaurant is usually at least 8 oz., nearly tripling this calorie count. The average healthy adult generally needs about 1,800 to 2,200 calories each day.

Fat

One of the significant drawbacks of T-bone steak is its fat content. Just a 3 oz. serving contains 20 g of fat, 7 g of which is saturated fat. These quantities amount to 30 percent and 35 percent, respectively, of the body's daily fat requirement. Fat is an essential nutrient that assists with healthy hair and tissue growth, as well as the protection of vital organs. However, too much fat, especially saturated fat, can lead to severe heart problems.

Cholesterol

A 3 oz. serving of T-bone steak contains 55 mg of cholesterol, representing about 20 percent of the body's daily requirement. Like fat, cholesterol has many essential functions such as bile production and hormone regulation, but too much cholesterol can result in adverse health effects. High levels of low-density lipoprotein, the "bad" cholesterol, can clog arteries and promote heart disease, according to the National Strength and Conditioning Association.

Protein

Protein is composed of amino acids and is responsible for growth and repair of the body's tissues. T-bone steak offers a rich source of biologically complete protein. A 3 oz. serving provides 20 g of protein, about 40 percent of the body's daily requirement, according to the USDA.

Vitamins

Vitamins are organic substances that are not produced by the body and therefore must be consumed through food. T-bone steak is high in vitamins B6 and B12. One 3 oz. serving provides 15 percent and 30 percent of vitamins B6 and B12, respectively. Both vitamins B6 and B12 are important for producing red blood cells and regulating the immune system, according to the National Strength and Conditioning Association.

Minerals

The body requires minerals for the regulation of numerous metabolic functions such as respiration and digestion. A 3 oz. serving of T-bone steak provides a high quantity of the minerals zinc, riboflavin, magnesium, iron, thiamin, niacin and phosphorous. Each of these minerals assists in the normal functioning of the body's growth and metabolism. For example, iron is necessary for red blood cell formation, while zinc plays a key role in digestion, reproduction and wound healing.