Beef, short loin, t-bone steak, separable lean and fat, trimmed to 0" fat, USDA choice, cooked, broiled
Whole food · Beef Products
Photo: Wikipedia
This is a premium cut from the short loin, featuring the iconic T-shaped bone that separates the larger strip loin from the smaller tenderloin. When broiled to a perfect medium-rare, the lean meat is exceptionally tender and juicy with a deep, beefy flavor, while the trimmed fat cap renders to baste the steak, creating a caramelized, savory crust. It's a protein powerhouse, delivering over 24 grams of high-quality protein per 100 grams with zero carbohydrates.
Calorie split: 38% protein · 0% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People adore the T-bone for its unique combination of two distinct steak experiences in one cut—the robust, beefy flavor of the strip and the buttery tenderness of the filet. It's a celebratory centerpiece in steakhouses and home grills, symbolizing a hearty, satisfying meal.
⚠️ Watch-outs & how to enjoy it better
While trimmed, it still contains a notable amount of saturated fat, which should be considered in moderation, especially for those monitoring heart health. The bone-in presentation can also make precise cooking trickier, as the two muscles cook at slightly different rates. To counteract, use a meat thermometer to target the perfect internal temperature and consider pairing it with a fiber-rich side like roasted broccoli or a leafy salad to balance the meal.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Rich in bioavailable heme iron, crucial for oxygen transport in the blood.
- Provides key B vitamins, especially B12, for nerve function and energy metabolism.
- Contains zinc, which supports immune system health and wound healing.
- Offers creatine, a compound important for muscle energy during intense exercise.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The T-bone and the Porterhouse are actually the same cut from the same part of the cow; the only difference is size—a Porterhouse must have a tenderloin section at least 1.25 inches wide at its widest point.
Full nutrition (USDA data · scales with serving)
| Water | 57.0 g |
| Energy | 258 kcal |
| Energy | 1081 kj |
| Protein | 24.1 g |
| Total lipid (fat) | 17.3 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 | 3.3 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 197 mg |
| Potassium, K | 300 mg |
| Sodium, Na | 67.0 mg |
| Zinc, Zn | 4.6 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 | 4.2 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 | 91.6 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 | 6.4 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 | 0.46 g |
| SFA 16:0 | 4.0 g |
| SFA 18:0 | 1.9 g |
| SFA 20:0 | 0.02 g |
| Fatty acids, total monounsaturated | 7.9 g |
| MUFA 14:1 | 0.07 g |
| MUFA 16:1 | 0.63 g |
| MUFA 18:1 | 7.2 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.61 g |
| PUFA 18:2 | 0.42 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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 | 61.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 1.1 g |
| Isoleucine | 1.2 g |
| Leucine | 2.1 g |
| Lysine | 2.2 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 | 3.8 g |
| Glycine | 1.2 g |
| Proline | 1.0 g |
| Serine | 0.96 g |
| Hydroxyproline | 0.10 g |
FAQ
What's the difference between a T-bone and a Porterhouse steak?
They come from the same area of the short loin. The key difference is the size of the tenderloin section. A Porterhouse is a larger cut, with a tenderloin that is at least 1.25 inches wide, while a T-bone's tenderloin is smaller.
How should I cook a T-bone steak for the best results?
For optimal flavor and texture, a combination method works best. Sear the steak in a very hot cast-iron skillet or on a grill to develop a crust, then finish it in a moderate oven (around 400°F/200°C) until it reaches your desired doneness. Use a meat thermometer for accuracy.
Is a T-bone steak a healthy choice?
It's an excellent source of protein, iron, and B12. While it contains saturated fat, the cut is trimmed. Balancing it with plenty of vegetables and practicing portion control makes it a nutritious part of a varied diet.
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 2.58 kcal/g · 37% 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.