Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
The T-bone steak is a prized cut from the short loin, featuring a T-shaped bone that separates two distinct muscles: the larger, beefy strip loin and the smaller, tender filet mignon. Grilled to a perfect medium-rare, it offers a rich, beefy flavor with a satisfying, juicy texture from the marbled fat. At 294 kcal per 100g, it's a dense source of complete protein and energy, with virtually no carbohydrates.
💚 Why it's loved
People adore the T-bone for its unique dual experience in one cut—the robust flavor of the strip and the buttery tenderness of the filet. It's a celebratory centerpiece, embodying the primal appeal of a perfectly grilled steak.
⚠️ Watch-outs & how to enjoy it better
The significant fat content (21g per 100g) makes it a high-calorie choice, and the bone-in presentation can be intimidating for some cooks. Those monitoring saturated fat intake should enjoy it in moderation. To balance a meal, pair it with fiber-rich vegetables like grilled asparagus or a crisp salad to add volume and nutrients without excessive calories.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and growth.
- Rich in essential minerals like iron, zinc, and selenium.
- Provides B vitamins, particularly B12, crucial for nerve function and energy metabolism.
- Contains conjugated linoleic acid (CLA), a fatty acid studied for potential health benefits.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A true T-bone steak must come from the short loin and include a specific cross-section of the vertebra, which creates the iconic 'T' shape of the bone.
Full nutrition (scales with serving)
| Water | 53.9 g |
| Energy | 294 kcal |
| Energy | 1230 kj |
| Protein | 24.2 g |
| Total lipid (fat) | 21.1 g |
| Ash | 0.94 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 | 17.0 mg |
| Phosphorus, P | 194 mg |
| Potassium, K | 240 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 4.0 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 26.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.6 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 | 58.6 mg |
| Betaine | 8.6 mg |
| Vitamin B-12 | 1.8 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 7.0 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) | 0.25 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 |
| Vitamin K (phylloquinone) | 1.6 ug |
| Fatty acids, total saturated | 8.7 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 | 0.60 g |
| SFA 15:0 | 0.10 g |
| SFA 16:0 | 4.8 g |
| SFA 17:0 | 0.24 g |
| SFA 18:0 | 2.9 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 9.7 g |
| MUFA 14:1 | 0.15 g |
| MUFA 16:1 | 0.74 g |
| MUFA 16:1 c | 0.67 g |
| MUFA 17:1 | 0.17 g |
| MUFA 18:1 | 8.6 g |
| MUFA 18:1 c | 7.5 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.95 g |
| PUFA 18:2 | 0.82 g |
| PUFA 18:2 n-6 c,c | 0.59 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 | 82.0 mg |
| Tryptophan | 0.27 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.1 g |
| Lysine | 2.3 g |
| Methionine | 0.65 g |
| Cystine | 0.24 g |
| Phenylalanine | 0.97 g |
| Tyrosine | 0.90 g |
| Valine | 1.2 g |
| Arginine | 1.6 g |
| Histidine | 0.89 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.9 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 0.99 g |
| Hydroxyproline | 0.17 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What's the difference between a T-bone and a Porterhouse steak?
Both are from the short loin with a T-shaped bone. The key difference is size: a Porterhouse must have a larger section of the tenderloin (filet) muscle, at least 1.25 inches wide, making it a larger, more premium cut.
How should I cook a T-bone steak for the best results?
For optimal flavor and texture, bring the steak to room temperature, season generously, and cook using high-heat methods like grilling or pan-searing. Aim for an internal temperature of 130-135°F (54-57°C) for medium-rare, and let it rest for 5-10 minutes before slicing.
Is the fat on a T-bone steak edible?
Yes, the fat is edible and contributes significantly to the steak's flavor and juiciness. However, it is high in saturated fat. You can choose to trim some of the external fat before cooking or simply eat around it according to your preference.