Nutritional Information for a Strip Loin Grilling Steak

Steak is high in protein but also high in saturated fat.
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A strip loin steak is also known as a top loin, club, Kansas City or New York strip steak. This cut of steak comes from the top portion of the short loin, which is nestled between the cow's ribs and sirloin.

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Because this part of the cow does not get much of a workout, it contains more marbled fat and less muscle, resulting in a tender and juicy piece of meat. Beef is filled with essential vitamins and nutrients, and strip loin steak is also low in fat and calories. Here's a breakdown of a 3-ounce serving:

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  • Calories:​ 155
  • Fat:​ 5 grams
  • Saturated fat:​ 2 grams
  • Protein:​ 25 grams
  • Carbohydrates:​ 0 grams

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Calories

One 3-ounce serving of strip steak contains 155 calories. Grilling it with a dry-heat method without any additional marinade is the best way to keep the calorie count down.

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Add flavor to the steak with low-calorie ingredients like a dry rub that consists of salt and pepper or some fresh herbs. Avoid traditional high-calorie steak toppings such as herbed butter, bleu cheese or mushrooms sautéed in butter.

Fat

Strip steak is one of the 29 cuts that are designated as lean by the U.S. Department of Agriculture, according to the Mayo Clinic. By their definition, lean beef contains less than 10 grams of fat, under 4.5 grams of saturated fat and less than 95 milligrams of cholesterol per 3 oz. serving.

Strip steak cuts those fat numbers in half — a 3-ounce serving contains 5 grams of fat, with 2 grams coming from saturated fat. To keep your steak as low-fat as possible, trim off all the visible fat from the edges before you grill it and don't add any additional oils to the meat.

Protein

Strip steak is a good source of protein. One 3-ounce serving provides you with 25 grams of protein -- roughly one-half of the daily value for adults.

Daily protein requirements vary by age, gender and activity level, but the average adult should consume at least 46 and 56 grams of protein per day, according to Harvard Health Publishing. It's essential for the development of bones, tissues and muscles and plays a role in regulating metabolism.

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Vitamins

Strip steaks are rich in niacin and vitamins B-12 and B-6. One 3-ounce serving contains about 17 percent of the daily value of niacin for adults, according to the Office of Dietary Supplements (ODS), which helps to keep your skin, nerves and digestive system healthy.

A similar serving also contains 37 percent of the daily value of vitamin B-12 and 15 percent of the daily recommended value of vitamin B-6. These vitamins help to build red blood cells and promote healthy immune and nervous systems.

Minerals

Beef is the primary source of zinc in your diet; you'll get 38 percent of your daily value in one 3-ounce serving, according to the ODS. Zinc is a mineral that is essential for overall growth and development. It also plays a role in cognitive functioning. Zinc promotes the quick healing of wounds, helps to keep the immune system healthy and plays a role in appetite control as well.

Iron is another important nutrient for the development of healthy red blood cells and carries oxygen to the body's cells and tissues. It's also important for healthy brain development — iron is a critical component in the diet of pregnant women. One 3-ounce strip steak offers roughly 17 percent of the daily value of this mineral, according to the ODS.

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