Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, raw
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. This dual-muscle cut offers a rich, beefy flavor with a satisfying contrast in textures—the strip side is firmer and more robust, while the tenderloin is exceptionally soft and buttery. With 20.28g of high-quality protein and 14.19g of fat per 100g, it's a nutrient-dense centerpiece for a high-protein, low-carb meal.
💚 Why it's loved
People love the T-bone for its iconic presentation and the luxury of enjoying two distinct steak experiences in one cut. Its robust, savory flavor and the theatrical element of carving meat right off the bone make it a celebratory favorite for grilling and special occasions.
⚠️ Watch-outs & how to enjoy it better
The significant fat content means it is calorie-dense and high in saturated fat, which some may need to moderate. To counteract, practice portion control (aim for a 6-8 oz cooked serving), trim external fat before cooking, and pair it with fiber-rich sides like roasted vegetables or a large salad to balance the meal. Those monitoring cholesterol should consult dietary guidelines.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance and satiety.
- Provides essential nutrients like iron, zinc, and B vitamins (especially B12).
- Naturally zero in carbohydrates and sugars, fitting well into low-carb or ketogenic diets.
- The fat content contributes to flavor and helps absorb fat-soluble vitamins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The T-bone and the porterhouse come from the same part of the cow, but a porterhouse is cut from further back, containing a larger portion of the tenderloin muscle.
Full nutrition (scales with serving)
| Water | 65.0 g |
| Energy | 215 kcal |
| Energy | 898 kj |
| Protein | 20.3 g |
| Total lipid (fat) | 14.2 g |
| Ash | 0.92 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 23.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 188 mg |
| Potassium, K | 246 mg |
| Sodium, Na | 52.0 mg |
| Zinc, Zn | 3.4 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 19.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.17 mg |
| Niacin | 5.1 mg |
| Vitamin B-6 | 0.58 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Choline, total | 83.1 mg |
| Vitamin B-12 | 1.7 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 15.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Fatty acids, total saturated | 6.2 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 | 0.44 g |
| SFA 15:0 | 0.07 g |
| SFA 16:0 | 3.4 g |
| SFA 17:0 | 0.17 g |
| SFA 18:0 | 2.1 g |
| SFA 20:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 6.7 g |
| MUFA 14:1 | 0.11 g |
| MUFA 16:1 | 0.51 g |
| MUFA 16:1 c | 0.46 g |
| MUFA 17:1 | 0.12 g |
| MUFA 18:1 | 5.9 g |
| MUFA 18:1 c | 5.2 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.66 g |
| PUFA 18:2 | 0.56 g |
| PUFA 18:2 n-6 c,c | 0.40 g |
| PUFA 18:2 CLAs | 0.07 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 | 0.04 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 | 0.89 g |
| Fatty acids, total trans-monoenoic | 0.81 g |
| TFA 16:1 t | 0.05 g |
| TFA 18:1 t | 0.76 g |
| TFA 18:2 t not further defined | 0.09 g |
| Fatty acids, total trans-polyenoic | 0.09 g |
| Cholesterol | 62.0 mg |
| Tryptophan | 0.23 g |
| Threonine | 0.97 g |
| Isoleucine | 0.96 g |
| Leucine | 1.8 g |
| Lysine | 2.0 g |
| Methionine | 0.56 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.83 g |
| Tyrosine | 0.78 g |
| Valine | 1.0 g |
| Arginine | 1.4 g |
| Histidine | 0.79 g |
| Alanine | 1.3 g |
| Aspartic acid | 2.0 g |
| Glutamic acid | 3.4 g |
| Glycine | 1.0 g |
| Proline | 0.94 g |
| Serine | 0.86 g |
| Hydroxyproline | 0.14 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?
Both are from the short loin with a T-shaped bone. The key difference is size: a porterhouse must have a tenderloin section at least 1.25 inches wide, making it larger and more expensive than a standard T-bone.
What's the best way to cook a T-bone steak?
High-heat methods like grilling or pan-searing are ideal to develop a flavorful crust while keeping the interior juicy. Let it rest for 5-10 minutes after cooking to allow the juices to redistribute.
Is the fat on a T-bone steak healthy to eat?
The marbling within the meat adds flavor and juiciness. While it contains saturated fat, which should be consumed in moderation as part of a balanced diet, it also contributes to the steak's palatability and nutrient profile.