Beef holds the No. 2 spot as the most consumed protein in the United States, according to a 2005 report by the All Business website. High intakes of certain cuts of beef can increase your saturated fat intake and risk for heart disease. The U.S. Department of Agriculture recommends you choose more lean cuts of meat to limit your intake. The nutrition in steaks varies depending on the cut, and can make a significant difference in your health.
Types
There are several types of steak to choose from, including the New York strip steak, filet mignon, T-bone steak and the porterhouse. The New York strip steak is a top loin steak and filet mignon is a cut of beef tenderloin, both lean cuts of meat. The porterhouse steak is a large steak that includes both the filet mignon and the New York Strip steak. The T-bone steak is also a large cut of meat with filet on one side of the bone and strip steak on the other, but it contains less tenderloin than the porterhouse steak.
New York Strip Steak
As a lean cut of beef, the New York strip steak makes a healthy steak choice. A 3 oz. lean meat portion trimmed of all fat contains 155 calories, 5.4 g of total fat, 2 g of saturated fat, 25 g of protein, 1.6 mg of iron and 4.6 mg of zinc. The American Heart Association recommends you limit your intake of saturated fat to less than 7 percent of total calories, or about 15.5 g on a 2,000 calorie diet.
Filet Mignon
Filet mignon also makes a lean steak choice. A 3 oz. serving of filet mignon including only the lean meat and trimmed of all fat contains 164 calories, 6.6 g of total fat, 2.5 g of saturated fat, 25 g of protein, 1.5 mg of iron and 4.5 mg of zinc. The protein in steak provides your body with the amino acids it needs to build muscle, cartilage and skin. Healthy women need 46 g of protein a day, and healthy men need 56 g of protein a day.
T-Bone Steak
While the T-bone steak contains two lean cuts of beef, it contains more fat per serving than either one by itself. A 3 oz. serving of lean T-bone steak trimmed of all fat contains 161 calories, 7.4 g of total fat, 2.6 g of saturated fat, 22 g of protein, 3.1 mg of iron and 4.3 mg of zinc. In addition to being a good source of protein, steaks also act as a significant source of iron. Iron transports oxygen in your blood. Many women do not get enough iron in their diets, according to the U.S. Department of Agriculture.
Porterhouse Steak
The porterhouse steak is higher in calories, total fat and saturated fat than any of the other types of steaks. A 3 oz. portion of lean porterhouse steak trimmed of all fat contains 180 calories, 9.5 g of total fat, 3.3 g of saturated fat, 22 g of protein, 2.8 mg of iron and 4.3 mg of zinc. Steak also provides your body with zinc. Adequate intakes of zinc are necessary for immune health.
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