A well-done steak has an internal temperature of 170 degrees Fahrenheit, according to the University of Illinois Extension. Once you allow the steak to rest, it will have no redness inside and the meat juices will be clear. When you cook a rare steak properly, the temperature of the meat is 145 degrees Fahrenheit, and the interior of the steak is pink or red. The meat juices can contain some red color. When the steaks are approximately the same weight, they provide the same nutrients.
Cooked Beef Yield
The main difference that you will notice when cooking beef is shrinkage of the original cut of steak, from its raw size to the cooked sized. The normal yield for most steaks after cooking is 64 percent, according to Canadian Beef. The nutritional content of cooked steak differs from that of raw steak only because of the difference in weight after cooking. A 150-gram raw steak yields 100 grams after cooking, regardless of the stage of doneness. Water loss accounts for approximately 45 percent of the difference, and fat loss averages 30 percent. Steaks cooked with dry heat, such as broiling, retain more nutrients than those cooked in liquids.
Calories in Cooked Steaks
Despite the trend toward super-sized portions in restaurants, the standard serving size for a steak is 3 ounces. On average, after cooking, a serving of lean steak has 154 calories, according to the Cattlemen's Beef Board and National Cattlemen's Beef Association. Steaks that have more marbling will have more calories than the average for all cuts.
The fat content of your steak will depend on the cut of meat you choose and the type of feed that the cow ate. Whether you consume them rare or well done, steaks that have less fat are equally nutritious but healthier. For extra lean steaks, choose cuts that have a fat content of 5 grams or less and less than 95 milligrams of cholesterol. These steaks also have less than 2 grams of saturated fat per 3.5-ounce portion, according to a report from Center for Science in the Public Interest. Steak cuts that the U.S. government classifies as lean have less than 10 grams of fat, with a saturated fat content below 4.5 grams.
Nutrients in Cooked Steak
In addition to providing 48 percent of the daily requirement for protein, a standard serving of steak is also a good source of essential minerals including selenium, zinc, phosphorus and iron. Beef steak is a good source of vitamins B-6, B-12, choline and riboflavin.
- University of Illinois Extension: Meat Temperature Chart
- Canadian Beef: Virtual Beef Nutrition Counter
- Beef Its Whats For Dinner: Nature’s Best-Tasting Multivitamin
- Center for Science in the Public Interest: The Kindest Cut
- BeefResearch.org: Lean Beef and Heart Health
- Beef Its Whats For Dinner: Cost per Serving vs. Price per Pound