T-bone steak grilled or pan-seared
A T-bone steak is a premium cut of beef featuring a T-shaped bone that separates the larger strip loin from the smaller tenderloin, offering two distinct textures and flavors in one piece. It's typically seasoned simply with salt and pepper, then grilled or pan-seared to achieve a flavorful crust while keeping the interior juicy and tender. This iconic steak is a staple of American steakhouse cuisine, with roots in traditional butchery.
🍽️ Nutrition at a glance
T-bone steak is very high in protein and fat, with minimal carbohydrates, providing essential nutrients like iron, zinc, and B vitamins such as B12. A typical 8-ounce (227g) serving contains roughly 500-600 calories, depending on the fat content and cooking method.
Nutrition breakdown
| Calories | 540 kcal |
| Protein | 55 g |
| Carbs | 0 g |
| Fat | 35 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 110 mg |
| Iron | 4.5 mg |
| Zinc | 12 mg |
| Phosphorus | 450 mg |
| Potassium | 650 mg |
| Vitamin B12 | 3.5 µg |
| Niacin (B3) | 18 mg |
| Vitamin B6 | 1.2 mg |
| Selenium | 70 µg |
Per 1 steak (285 g) · estimated, varies by recipe
💡 What's interesting
The T-bone is unique because it essentially offers two steaks in one—the robust strip and the buttery tenderloin—allowing diners to enjoy contrasting textures and flavors. Nutritionally, it's a dense source of complete protein and heme iron, which is more easily absorbed by the body compared to plant-based iron sources.
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AI estimate may be inaccurate · Terms