Beef, steak, T-bone, lean only eaten
Common food
Photo: Wikipedia
A T-bone steak is a premium cut from the short loin, featuring a T-shaped bone that separates the larger, beefy strip loin from the smaller, tender filet mignon. The lean-only portion delivers a robust, meaty flavor with a firm yet juicy texture, prized for its clean, high-protein nutrition with virtually no carbohydrates.
Calorie split: 49% protein · 0% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love the T-bone for its iconic presentation and the luxury of enjoying two premium steak experiences—the robust strip and the buttery tender filet—in a single serving. It's a centerpiece of celebratory grilling and steakhouse culture, valued for its satisfying chew and deep umami flavor.
⚠️ Watch-outs & how to enjoy it better
As a red meat, it is high in saturated fat (even the lean portion) and cholesterol, which may be a concern for heart health if consumed excessively. It can also be expensive and requires proper cooking to avoid toughness. To mitigate, practice portion control, trim any visible fat, and pair it with fiber-rich vegetables like roasted asparagus or a leafy salad to balance the meal.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance.
- Rich in essential minerals like zinc, iron, and phosphorus.
- Provides B vitamins, especially B12 and niacin, for energy metabolism.
- Contains zero carbohydrates and sugar, making it suitable for low-carb diets.
- The T-bone offers two distinct textures and flavors in one cut.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The T-bone and the porterhouse are anatomically the same cut, but a porterhouse must have a filet section at least 1.25 inches wide at its widest point, per USDA standards.
Full nutrition (USDA data · scales with serving)
| Water | 59.0 g |
| Energy | 230 kcal |
| Protein | 27.1 g |
| Total lipid (fat) | 12.7 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 | 3.1 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 217 mg |
| Potassium, K | 279 mg |
| Sodium, Na | 373 mg |
| Zinc, Zn | 4.5 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 27.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.25 mg |
| Niacin | 5.8 mg |
| Vitamin B-6 | 0.67 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 72.4 mg |
| Vitamin B-12 | 2.1 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) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.0 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 | 0.34 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.6 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 16:1 | 0.41 g |
| MUFA 18:1 | 5.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.60 g |
| PUFA 18:2 | 0.50 g |
| PUFA 18:3 | 0.02 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 come from the same section of the cow, but the porterhouse is cut from further back and includes a larger portion of the tenderloin (filet mignon) muscle, making it bigger and more expensive.
How should I cook a lean T-bone for best results?
For lean meat, high-heat methods like grilling or pan-searing are ideal to develop a flavorful crust quickly without overcooking the interior. Use a meat thermometer to pull it off the heat at 130-135°F (54-57°C) for medium-rare, then let it rest.
Is T-bone steak a good source of iron?
Yes, red meat like T-bone provides heme iron, which is more easily absorbed by the body than the non-heme iron found in plant foods.
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 2.30 kcal/g · 47% 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: 1.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.