There are many different types of steak, also known as cuts of steak, diners choose from. Some of the most popular cuts are porterhouse, ribeye, sirloin, T-bone and Filet Mignon. Steak can be grilled, broiled or pan fried and is often served with a steak sauce.
Serving Size
A single serving of steak is 3 oz., 85 grams. Three ounces of steak is approximately the size of a deck of cards or a balled-up fist. However, many cuts of steak served at home or in restaurants are much larger than this, often weighing in at 10 to 24 oz. in the case of T-bone and porterhouse steaks. Being aware of how many servings a single steak actually is can help diners determine how much of their steak to eat.
Calories and Fat
Steak is high in calories and fat, with one serving containing 200 to 250 calories depending on the cut and 13 to 16 g of fat. About 1/3 of the fat in steak is saturated fat, the type that leads to heart disease. Steak also contains monounsaturated fat, the type that lowers cholesterol, in addition to saturated fat. The fat content of steak can be reduced by trimming some of the fat before cooking, since some fat often appears as a band along the edge of the steak. The cooking method can also influence the amount of fat a steak will have.
Protein and Carbohydrates
Steak is a good source of protein. There are 23 to 25 grams of protein per 3 oz. serving, about 45 percent of the daily recommended allowance. Steak has no carbohydrates, including no sugar or dietary fiber. It is often promoted as part of a low-carbohydrate diet due to its high protein and low carbohydrate nutritional profile.
Micronutrients
High iron is one of the main benefits of steak. Iron is a necessary nutrient and helps prevent anemia, a disease resulting from iron deficiency. A single serving of steak contains 9 percent of the daily recommended amount of iron. Other micronutrients present in steak include vitamin B6, vitamin B12, zinc, niacin, choline and selenium.
Considerations
Because of its high saturated fat content, steak is recommended to be eaten in moderation. Choosing lean steaks, with much of the fat removed, is a better choice than eating fatty cuts of steak. The high iron content makes it a good food to eat for those suffering from or at risk of anemia. Often, the addition of butter, marinades or sauces in the cooking process or while serving steak can add to the saturated fat content, making it less healthy than steak cooked or served in a healthy fashion.
Member Comments