Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled
Whole food · Beef Products
Photo: Wikipedia
A T-bone steak is a premium cut of beef featuring a T-shaped bone that separates the larger New York strip from the smaller tenderloin. When grilled, it develops a rich, smoky char on the outside while remaining juicy and tender within, offering two distinct textures and flavors in one cut. With 25.18g of protein and 19.22g of fat per 100g, it is a calorie-dense, high-protein food that provides substantial satiety and essential nutrients like iron and B12.
Calorie split: 37% protein · 0% carbs · 63% fat
↓ Full nutrition💚 Why it's loved
People adore the T-bone for its unique dual-meat experience—the robust, beefy flavor of the strip paired with the buttery tenderness of the tenderloin. Its dramatic presentation on the bone and the primal satisfaction of grilling it over an open flame make it a centerpiece of celebratory meals and classic steakhouse culture.
⚠️ Watch-outs & how to enjoy it better
The high fat content (19.22g per 100g) and calorie density (281 kcal) can be a concern for those monitoring calorie or saturated fat intake. To mitigate this, trim visible fat before cooking, choose a smaller portion (e.g., 118g), and pair it with fiber-rich vegetables like roasted broccoli or a leafy green salad to balance the meal and slow fat absorption. Additionally, the bone can make it challenging to cook evenly, so using a meat thermometer to avoid overcooking is recommended.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance and repair.
- Rich in heme iron, which is more easily absorbed than plant-based iron, supporting red blood cell health.
- Provides significant amounts of vitamin B12 and zinc, crucial for nerve function and immune support.
- Contains conjugated linoleic acid (CLA), a fatty acid studied for potential metabolic benefits.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'T' in T-bone comes from the lumbar vertebra bone that divides the steak; this same bone is what gives the steak its signature shape and helps retain moisture during cooking by acting as a natural heat conductor.
Full nutrition (USDA data · scales with serving)
| Water | 55.4 g |
| Energy | 281 kcal |
| Energy | 1175 kj |
| Protein | 25.2 g |
| Total lipid (fat) | 19.2 g |
| Ash | 0.99 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 215 mg |
| Potassium, K | 261 mg |
| Sodium, Na | 62.0 mg |
| Zinc, Zn | 3.9 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 24.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.20 mg |
| Niacin | 5.3 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 | 57.1 mg |
| Betaine | 7.8 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 | 26.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.8 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 | 0.01 g |
| SFA 14:0 | 0.55 g |
| SFA 15:0 | 0.10 g |
| SFA 16:0 | 4.3 g |
| SFA 17:0 | 0.22 g |
| SFA 18:0 | 2.6 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 8.4 g |
| MUFA 14:1 | 0.13 g |
| MUFA 16:1 | 0.64 g |
| MUFA 16:1 c | 0.58 g |
| MUFA 17:1 | 0.15 g |
| MUFA 18:1 | 7.5 g |
| MUFA 18:1 c | 6.4 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.85 g |
| PUFA 18:2 | 0.73 g |
| PUFA 18:2 n-6 c,c | 0.53 g |
| PUFA 18:2 CLAs | 0.09 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 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 | 1.2 g |
| Fatty acids, total trans-monoenoic | 1.1 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 | 84.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.28 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.5 g |
| Methionine | 0.70 g |
| Cystine | 0.26 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.96 g |
| Valine | 1.3 g |
| Arginine | 1.8 g |
| Histidine | 0.98 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.2 g |
| Proline | 1.2 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.17 g |
FAQ
What is the difference between a T-bone and a porterhouse steak?
Both are cut from the short loin with the same T-shaped bone, but a porterhouse has a larger portion of tenderloin (at least 1.25 inches wide), while a T-bone has a smaller tenderloin section. The porterhouse is generally more expensive and offers more tender meat.
How should I cook a T-bone steak for the best results?
For optimal flavor and texture, use a two-zone grilling method: sear the steak over high heat for a crust, then move it to a cooler part of the grill to finish cooking to your desired doneness (130°F for medium-rare). Let it rest for 5-10 minutes before slicing to allow juices to redistribute.
Is T-bone steak a healthy choice?
T-bone is nutrient-dense, providing high-quality protein, iron, and B vitamins. However, it is also high in saturated fat and calories. It can be part of a balanced diet when consumed in moderation (e.g., 4-6 oz portions) and paired with vegetables and whole grains.
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 2.81 kcal/g · 36% 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.