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Nutritional Facts for an 8-oz. Steak

author image Aglaee Jacob
Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.
Nutritional Facts for an 8-oz. Steak
Beef steak with rosemary sprigs Photo Credit Valentyn Volkov/iStock/Getty Images

For some people, nothing beats a juicy and tender grilled steak. Many dieters prefer to shy away from red meat, however, because of studies showing an association with colorectal cancer and cardiovascular diseases. But these associations were likely due to processed meat and not fresh meat, according to a January 2010 report in "Meat Science." The nutritional facts for an 8-ounce steak can vary. It depends on the cut you choose and whether the animal was factory-farmed and nourished with grains or whether it grazed on green pastures.


An 8-ounce grilled sirloin steak provides about 450 calories if it is a lean cut, and up to 672 calories if it is a T-bone steak trimmed to 1/8 inches of fat. A filet mignon can contain 823 calories per 8-ounce serving, according to the USDA National Nutrient Database.

Protein and Fat

An 8-ounce steak has 58 to 64.5 grams of protein and 19.5 to 46.7 grams of fat. Although most people believe the fat found in steak is all saturated, that is true for only 34 to 38 percent. The remainder is mostly monounsaturated fat -- the same type found in olive oil and widely promoted for heart health.

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A sirloin steak has no carbohydrates or sugar, unless it is marinated or served with a sauce containing sugar. For example, 2 tablespoon of barbecue sauce contain about 94 calories and 22.7 grams of carbohydrates, of which 16.3 grams are sugars.


An 8-ounce of steak can help you meet your daily requirements for iron, providing 6.8 to 7.5 milligrams. Women of childbearing age require 18 milligrams of iron daily, while men need 8 milligrams per day, according to the Office of Dietary Supplements. Getting enough iron is important to prevent lethargy, fatigue and weakened immune system associated with iron-deficiency anemia.

Grass-fed Vs. Grain-fed

The animal’s food can greatly influence the nutrition of your steak. Grass-fed beef has higher omega-3 fatty acid content and provides more antioxidants, especially vitamin E, vitamin A and vitamin C compared to conventionally-raised beef. It is also free of antibiotics, hormones or drugs, according to EatWild.com. To ensure that your beef has the best nutritional value, choose grass-fed beef over traditional beef. Be careful with labels as some may indicate grass-fed although the animal ate grains during the later stage of its life. Ask for grass-fed and grass-finished beef for optimal nutrition.

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