Beef Steak
Beef Steak: Calories, Nutrition Facts, and Benefits
Beef steak is a classic main dish prepared by searing or grilling cuts of beef—such as ribeye, sirloin, striploin, or tenderloin—until a browned crust forms and the inside reaches the desired doneness. With roots in European cuisine and now enjoyed worldwide, steak is prized for its rich flavor and satisfying texture. It can be served on its own or alongside vegetables, grains, and sauces.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (grilled, lean) | 217 kcal | 0 g | 26 g | 12 g | 0 g | 60 mg |
| 2 | 1 serving (200 g) | 434 kcal | 0 g | 52 g | 24 g | 0 g | 120 mg |
Health Benefits of Beef Steak
- Excellent source of complete, high-quality protein that supports muscle repair and maintenance.
- Rich in vitamin B12, heme iron, zinc, and selenium—nutrients important for energy, immunity, and red blood cell formation.
- Provides creatine and carnosine, compounds that may support performance and cellular protection.
- Can increase satiety and help manage appetite when paired with fiber-rich sides.
- When trimmed of visible fat and cooked with dry-heat methods, it can fit into balanced, heart-conscious eating patterns.
Tips for Enjoying Beef Steak
- Choose leaner cuts (sirloin, tenderloin, flank) or moderate marbling and trim visible fat.
- Season with herbs, pepper, and garlic; limit added salt to keep sodium in check.
- Use high-heat searing or grilling with minimal oil; avoid excessive charring. Cook to 63°C/145°F and rest for 3+ minutes.
- Balance the plate with vegetables, salads, and whole grains.
- Let the steak rest 5 minutes before slicing to retain juices and improve tenderness.