Beef, steak, T-bone, lean and fat eaten
Common food
Photo: Wikipedia
The T-bone steak is a premium, T-shaped cut from the short loin, featuring a tender strip steak on one side and a smaller, buttery tenderloin on the other, separated by a signature bone. Its flavor is rich, beefy, and deeply savory, with a satisfyingly firm yet juicy texture when cooked to medium-rare. Nutritionally, it's a powerhouse of high-quality protein and provides essential fats, 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 'two steaks in one' experience, offering contrasting textures and flavors in a single, impressive cut. It's a centerpiece of celebratory meals and grilling culture, symbolizing a hearty, indulgent feast.
⚠️ Watch-outs & how to enjoy it better
The significant fat content, while flavorful, makes it a high-calorie choice. Those monitoring saturated fat intake or managing cholesterol should exercise portion control. To counteract, trim visible fat before eating, pair with fiber-rich vegetables like roasted asparagus or a large salad, and consider sharing the steak as a main course.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance and repair.
- Rich in bioavailable heme iron, crucial for oxygen transport in the blood.
- Provides significant amounts of zinc, supporting immune function and wound healing.
- Contains B vitamins like B12 and niacin, essential for energy metabolism and nerve health.
- The bone-in cut can contribute minerals and enhance flavor during cooking.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'T' in T-bone comes from the lumbar vertebra that is cut to form the signature shape, and the same cut is called a 'Porterhouse' when the tenderloin section is at least 1.25 inches wide.
Full nutrition (USDA data · scales with serving)
| Water | 55.2 g |
| Energy | 274 kcal |
| Protein | 25.2 g |
| Total lipid (fat) | 18.4 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 | 3.0 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 206 mg |
| Potassium, K | 255 mg |
| Sodium, Na | 371 mg |
| Zinc, Zn | 4.1 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 24.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.5 mg |
| Vitamin B-6 | 0.62 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 88.8 mg |
| Vitamin B-12 | 2.0 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 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 | 7.4 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 | 0.01 g |
| SFA 14:0 | 0.52 g |
| SFA 16:0 | 4.1 g |
| SFA 18:0 | 2.5 g |
| Fatty acids, total monounsaturated | 8.2 g |
| MUFA 16:1 | 0.61 g |
| MUFA 18:1 | 7.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.81 g |
| PUFA 18:2 | 0.70 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 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 |
| Cholesterol | 82.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, variety meats and by-products, mechanically separated beef, raw — USDA does not publish this profile for Beef.
| Tryptophan | 0.17 g |
| Threonine | 0.47 g |
| Isoleucine | 0.58 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.43 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.38 g |
| Valine | 0.92 g |
| Arginine | 1.2 g |
| Histidine | 0.44 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 2.1 g |
| Glycine | 1.2 g |
| Proline | 0.92 g |
| Serine | 0.57 g |
FAQ
What's the difference between a T-bone and a Porterhouse?
They are the same cut from the same part of the cow. The key difference is size: a Porterhouse is a larger T-bone with a more substantial tenderloin section (at least 1.25 inches wide at its widest point).
What is the best way to cook a T-bone steak?
A two-zone method is ideal: sear the steak over high, direct heat (grill or cast-iron skillet) to develop a crust, then finish cooking over lower, indirect heat or in a moderate oven to reach your desired doneness without burning the exterior.
How should I season a T-bone?
For a classic preparation, generously season with coarse salt and freshly cracked black pepper just before cooking. The high-quality beef flavor shines with minimal seasoning. You can also use a dry rub or marinate, but salt and pepper are often sufficient.
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 2.74 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: 1.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.