Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
A T-bone steak is a premium cut from the short loin, featuring a distinctive T-shaped bone that separates the larger strip loin from the smaller tenderloin. When broiled to a perfect medium-rare, it offers a deeply savory, beefy flavor with a tender, juicy texture and a satisfying char on the exterior. Nutritionally, it's a powerhouse of high-quality protein and essential minerals like zinc and iron, with zero carbohydrates.
Calorie split: 40% protein · 0% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People adore the T-bone for its unique dual-texture experience—enjoying the robust, beefy flavor of the strip alongside the buttery tenderness of the filet in one cut. It's a celebratory centerpiece, symbolizing abundance and quality in grilling culture from American steakhouses to Argentine asados.
⚠️ Watch-outs & how to enjoy it better
While lean, the remaining fat content is still significant, making it a high-calorie, high-saturated-fat choice that requires portion awareness. Those monitoring cholesterol or heart health should enjoy it less frequently. To balance a meal, pair a moderate portion with fiber-rich vegetables like roasted broccoli or a leafy salad to aid digestion and add volume.
Key benefits
- Excellent source of complete protein for muscle maintenance
- Rich in bioavailable heme iron to support energy levels
- Provides zinc for immune function and wound healing
- Contains B vitamins like B12 for nerve health
- Naturally free of carbohydrates and sugars
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single T-bone steak is actually two distinct muscles—the longissimus dorsi (strip) and the psoas major (tenderloin)—separated by a vertebra bone, which is why it cooks unevenly and requires careful technique to get both sides perfect.
Full nutrition (USDA data · scales with serving)
| Water | 57.8 g |
| Energy | 247 kcal |
| Energy | 1033 kj |
| Protein | 24.2 g |
| Total lipid (fat) | 15.9 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 199 mg |
| Potassium, K | 302 mg |
| Sodium, Na | 67.0 mg |
| Zinc, Zn | 4.7 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 10.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.23 mg |
| Niacin | 4.3 mg |
| Pantothenic acid | 0.31 mg |
| Vitamin B-6 | 0.36 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 92.1 mg |
| Vitamin B-12 | 2.2 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.45 g |
| SFA 16:0 | 3.8 g |
| SFA 18:0 | 1.8 g |
| SFA 20:0 | 0.01 g |
| Fatty acids, total monounsaturated | 7.2 g |
| MUFA 14:1 | 0.07 g |
| MUFA 16:1 | 0.59 g |
| MUFA 18:1 | 6.5 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.62 g |
| PUFA 18:2 | 0.41 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 60.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.3 g |
| Methionine | 0.68 g |
| Cystine | 0.26 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.88 g |
| Valine | 1.3 g |
| Arginine | 1.6 g |
| Histidine | 0.78 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 3.9 g |
| Glycine | 1.2 g |
| Proline | 1.0 g |
| Serine | 0.97 g |
| Hydroxyproline | 0.11 g |
FAQ
What's the difference between a T-bone and a porterhouse steak?
Both are from the short loin with the same T-shaped bone, but the porterhouse is cut from farther back, so it has a larger portion of the tenderloin (filet) muscle. The USDA defines a porterhouse as having at least 1.25 inches of tenderloin width, while a T-bone has less.
How should I cook a T-bone for the best results?
For even cooking, use a two-zone method: sear the steak over high direct heat (grill or cast-iron pan) to develop a crust, then finish it over lower indirect heat or in a 400°F (200°C) oven until it reaches your desired internal temperature. Always let it rest for 5-10 minutes after cooking to allow juices to redistribute.
Is the bone edible?
The bone itself is not typically eaten, but it's prized for adding flavor during cooking. The marrow inside can be scooped out and eaten when the steak is hot, offering a rich, buttery taste. The bone also helps conduct heat, cooking the meat adjacent to it slightly differently.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.47 kcal/g · 39% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.