New York strip steaks, also called Kansas City steaks and top loin steaks, are flavorful and pricey cuts of meat that come from the short loin, which runs along the back of the steer, just behind the ribs. This tender cut of meat is rich in protein but also high in fat.
A 3-oz. serving of New York strip steak trimmed to 1/8-inch fat has 194 calories, 118 of which come from fat. This serving has 13 g of total fat, 5 g of which are saturated, 17 g of protein, no carbohydrates or fiber and 69 mg of cholesterol. The Institute of Medicine says that 20 to 35 percent of your daily calories should come from fat, and 10 to 35 percent should come from protein. Based on a 2,000-calorie diet, a serving of New York strip steak accounts for 16 to 29 percent of your daily fat requirement and 10 to 34 percent of your daily protein requirement. The Institute of Medicine recommends consuming as little saturated fat as possible while still maintaining adequate nutrition.
Vitamins And Minerals
The Institute of Medicine recommends that adults get 6 to 8 mg of iron, 14 to 16 mg of niacin, 55 mg of selenium, 1.3 to 1.7 mg of vitamin B-6 and 8 to 11 mg of zinc each day. A serving of New York strip steak provides 1 mg or 12 to 17 percent of your iron, 5 mg or 31 to 36 percent of your niacin, 19 mcg or 35 percent of your selenium, 0.5 mg or 29 to 38 percent of your vitamin B-6 and 3 mg or 27 to 37 percent of your zinc for the day.
Choosing a Healthy Cut
When you visit your butcher or the meat section of your grocery store, you may find a variety of cuts labeled as New York strip. To get the leanest and most heart-healthy cut, look for steaks labeled choice or select. These terms refer to the fat marbling in the meat. Choice and select cuts have less intramuscular fat than select cuts but generally aren't as tender and juicy as cuts with more fat. A single New York strip steak can weigh about 9 oz., so one steak could provide enough meat for three servings.
Before you cook your steaks, trim off the fat. This will reduce the amount of unhealthy saturated fat in the meat. To compensate for the loss in flavor, marinate your steak, using a fat- and sugar-free recipe or bottled product, or rub it with your favorite spice blend before cooking. Choose dry cooking methods, such as baking, broiling or grilling, over sauteing or pan-frying. Grill or broil steaks on an open rack to allow the melted fat to drip off the meat as it cooks.
- The Cook's Thesaurus: Beef Loin Cuts
- USDA Nutrient Data Laboratory
- National Academy of Sciences Institute of Medicine: Dietary Reference Intakes -- Recommended Intakes for Individuals
- American Heart Association; Healthier Preparation Methods for Cooking; September 2010
- Texas A&M University Department of Animal Science; Beef Quality and Yield Grades; Dan S. Hale, Kyla Goodson, and Jeff W. Savell; February 2010