Steak is a popular food in the U.S., where cattle are prized commodities. Although they are excellent sources of protein and iron, steaks are high in saturated fat and should be eaten no more than once a week.
Types
There are many types of steak, each categorized based on parts of the cow, leanness and tenderness. These factors determine calorie and nutrient content.
Protein
A typical three-ounce steak contains 30 to 35 g of protein, which provides nearly two-thirds of daily protein needs for an average man (55 to 60 g).
Fat
There are 7.5 g of total fat in three ounces of lean-cut steak, with 2.5 g of it being saturated fat. Fattier parts, such as sirloin or brisket, can have 10 to 20 g of saturated fat. Excess fat can be removed by soaking grease with napkins or paper towel or draining it away.
Carbohydrates
Steak (and all other animal products) contains trace amounts or no carbohydrates that were once stored in the muscles in the form of glycogen.
Vitamins and Minerals
Iron is the major mineral found in steak, containing between 10 to 20 g, depending on the cut of the steak. Vitamins B6 and B12 are also abundantly found in steak.
References
- "Perspectives in Nutrition"; Gordon Wardlaw and Margaret Kessel; 2002
- "The Calorie King Calorie, Fat and Carbohydrate Counter 2009"; Alan Borushek; 2009
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