Grilled steak with onions is a classic entree. Grilling the steak, as opposing to frying it, reduces the amount of fat in the dish because some of the fat drips off. When planning a diet, it is important to know the nutritional information of every item you eat in order to properly account for all calories and nutrients.
Grilled Steak
The nutrition of a grilled steak obviously varies depending on the portion size of the steak. A 4-ounce portion of grilled steak with all the excess fat trimmed contains, on average, 280 calories. The majority of these calories -- roughly 160 -- come from the 18 grams of fat found in this entree, with the remaining calories coming from the 28 grams of protein. This serving also contains 7 grams of saturated fat and 68 milligrams of cholesterol and provides 21 percent of your recommended daily intake of iron.
Differences in Meat Cuts
The exact nutritional information for a grilled steak will vary depending on the type of steak used. This is because some cuts of beef have different amounts of fat. For example, beef shoulder center steak is one of the leaner cuts of beef. Replacing it with chuck eye increases the fat content by 63 percent, whereas using beef top blade steak reduces the amount of fat by roughly 82 percent while increasing the protein by approximately 28 percent.
Grilled Onions
An entire grilled red onion of medium size will add approximately 64 calories. Most of the calories are from the 15 grams of carbohydrates in the onion, though a grilled red onion also contains 2 grams of protein. The actual caloric content of the onion may vary if the onion is able to soak up the juices from the steak.
Considerations
Not trimming the excess fat off the steak will increase the calories, fat and cholesterol found in the meal. In addition, the juice from the steak will also contain calories, so if that is included in the meal, the caloric content of your entree will also rise. Condiments such as Worcestershire sauce, steak sauce or ketchup will also alter the nutritional information for grilled steak and onions.
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