Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
The T-bone steak is a prized cut from the short loin, featuring a distinctive T-shaped bone that separates the larger New York strip on one side from the smaller tenderloin on the other. When grilled, it develops a rich, savory crust with a juicy, tender interior, offering a complex beefy flavor that is both robust and buttery. Nutritionally, it is a dense source of high-quality protein and healthy fats, providing substantial energy with zero carbohydrates.
💚 Why it's loved
People love the T-bone for its iconic presentation and the luxury of enjoying two distinct steak textures—strip and tenderloin—in a single cut. Its rich, beefy flavor and satisfying chew make it a centerpiece of celebratory meals, backyard grilling, and classic steakhouse culture.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat content may be a concern for those managing cholesterol or heart health, and the calorie density requires portion awareness. To mitigate, pair the steak with fiber-rich vegetables like grilled asparagus or a large salad, and opt for leaner grades or trim excess fat before cooking to reduce overall fat intake.
Key benefits
- Excellent source of complete protein for muscle repair and satiety
- Rich in heme iron and B12, essential for energy metabolism and red blood cell formation
- Contains conjugated linoleic acid (CLA), a fatty acid studied for potential metabolic benefits
- Provides zinc and selenium, key minerals for immune function and antioxidant defense
- Naturally zero-carb, making it suitable for ketogenic and low-carb dietary patterns
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The T-bone and porterhouse steaks are actually the same cut from the same part of the cow, but the porterhouse is cut from the rear of the short loin and must contain at least 1.25 inches of tenderloin to earn its name.
Full nutrition (scales with serving)
| Water | 54.5 g |
| Energy | 289 kcal |
| Energy | 1208 kj |
| Protein | 24.6 g |
| Total lipid (fat) | 20.4 g |
| Ash | 0.96 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 3.2 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 201 mg |
| Potassium, K | 248 mg |
| Sodium, Na | 62.0 mg |
| Zinc, Zn | 4.0 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 25.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.22 mg |
| Niacin | 5.5 mg |
| Vitamin B-6 | 0.66 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 58.0 mg |
| Betaine | 8.3 mg |
| Vitamin B-12 | 1.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 25.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 6.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Fatty acids, total saturated | 8.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.58 g |
| SFA 15:0 | 0.10 g |
| SFA 16:0 | 4.6 g |
| SFA 17:0 | 0.23 g |
| SFA 18:0 | 2.8 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 9.2 g |
| MUFA 14:1 | 0.14 g |
| MUFA 16:1 | 0.70 g |
| MUFA 16:1 c | 0.64 g |
| MUFA 17:1 | 0.16 g |
| MUFA 18:1 | 8.1 g |
| MUFA 18:1 c | 7.0 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.91 g |
| PUFA 18:2 | 0.78 g |
| PUFA 18:2 n-6 c,c | 0.57 g |
| PUFA 18:2 CLAs | 0.10 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-6 | 0.02 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 1.3 g |
| Fatty acids, total trans-monoenoic | 1.2 g |
| TFA 16:1 t | 0.06 g |
| TFA 18:1 t | 1.1 g |
| TFA 18:2 t not further defined | 0.12 g |
| Fatty acids, total trans-polyenoic | 0.12 g |
| Cholesterol | 83.0 mg |
| Tryptophan | 0.28 g |
| Threonine | 1.2 g |
| Isoleucine | 1.1 g |
| Leucine | 2.1 g |
| Lysine | 2.4 g |
| Methionine | 0.67 g |
| Cystine | 0.25 g |
| Phenylalanine | 0.99 g |
| Tyrosine | 0.92 g |
| Valine | 1.2 g |
| Arginine | 1.7 g |
| Histidine | 0.92 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 1.0 g |
| Hydroxyproline | 0.17 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What is the difference between a T-bone and a porterhouse steak?
Both are from the short loin, but the porterhouse is cut from the rear and has a larger tenderloin section (at least 1.25 inches wide), while the T-bone has a smaller tenderloin.
Is T-bone steak a good source of protein?
Yes, it is an excellent source, providing about 24.6 grams of protein per 100g, which supports muscle growth and repair.
How should I cook a T-bone steak for the best flavor?
Grilling or pan-searing with high heat is ideal to create a flavorful crust while keeping the interior juicy. Let it rest after cooking to allow juices to redistribute.
Can I eat T-bone steak on a low-carb diet?
Absolutely, as it contains zero carbohydrates, making it a perfect choice for low-carb and ketogenic diets.