The U.S. Department of Agriculture's meat and poultry quality grading system helps identify the flavor, juiciness and tenderness of the meat. A "choice" grade is the second highest quality behind the "prime" cut, and it is considered to be a high-quality, nutritious meat. A choice T-bone steak is rich in protein, B vitamins and several minerals, but it is also high in fat and cholesterol.
Energy
A 3-oz. serving of broiled, choice T-bone steak contains 219 calories. About 62 percent of the calories are from fat, and 38 percent are from protein; there are no carbohydrates. Your body needs an optimal blend of calories from each macronutrient to support energy metabolism, with about 45 to 65 percent of your daily calories coming from carbohydrates, 20 to 35 percent from fat, and 10 to 35 percent from protein.
Protein
A 3-oz. serving of broiled, choice T-bone steak contains 20.44 g of protein. Protein is a key component of the body's cells and helps build and restore cellular tissue. You need plenty of high-quality protein in your diet for healthy growth and immune system function, and most adults need between 50 and 175 g of this macronutrient daily, depending on their specific requirements. A 3-oz. serving of choice T-bone steak contains between 11 and 40 percent of an adult's daily protein needs.
Fat and Cholesterol
Each 3-oz. serving of broiled, choice T-bone steak contains 14.67 g of fat, of which 5.5 g is saturated fat and 7.3 g is unsaturated fat. The steak has 52 mg of cholesterol. The body uses fat for energy, vitamin storage and insulation of organs, and a typical adult requires 44 to 78 g of total fat each day. You should aim to limit saturated fat intake because of its relationship to elevated serum cholesterol levels and heart disease. The American Heart Association, or AHA, recommends limiting saturated fat intake to 7 percent or less of your total daily caloric intake. Unsaturated fats help reduce cholesterol, and the majority of your fat intake should be unsaturated. Cholesterol in high doses can also result in heart disease, and most adults should aim to limit their cholesterol intake to under 300 mg daily, according to the AHA.
Vitamins
Beef offers a substantial amount of B vitamins. A 3-oz. serving of broiled, choice T-bone steak contains about 24 percent the daily value for adults for niacin, 16 percent for riboflavin, 24 percent for vitamin B-6, and about 16 percent for choline. B vitamins are a class of nine compounds that help metabolize carbohydrates into cellular energy and maintain immune system function.
Minerals
A 3-oz. serving of broiled, choice T-bone steak contains about 24 percent the daily value for adults for iron, 24 percent for phosphorous, 44 percent for zinc and 17 percent for selenium. Iron helps provide oxygen to blood cells and maintains blood health, and phosphorous forms teeth and bones. Zinc supports immune system function and helps build protein, and selenium is an antioxidant that can help prevent cellular damage from disease-causing agents called free radicals.
References
- USDA Food Safety and Inspection Service: Inspection and Grading of Meat and Poultry: What Are the Differences?
- USDA National Nutrient Database for Standard Reference: Beef, T-Bone Steak, Broiled, USDA Choice
- Institute of Medicine: Dietary Reference Intakes: Macronutrients
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- American Heart Association: Know Your Fats
- Centers for Disease Control and Prevention: Vitamins and Minerals
- Institute of Medicine: Dietary Reference Intakes: Vitamins and Elements
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