Beef, steak, T-bone, NS as to fat eaten
Common food
Photo: Wikipedia
The T-bone steak is a prized cut from the short loin, defined by its iconic T-shaped vertebra that separates two distinct muscles: the larger, beefy strip loin and the smaller, tender filet mignon. It offers a robust, beefy flavor with a satisfying, juicy texture that varies from the chewier strip to the melt-in-your-mouth filet. Nutritionally, it is a dense source of high-quality protein and provides essential fats, but is virtually carbohydrate-free.
Calorie split: 43% protein · 0% carbs · 57% fat
↓ Full nutrition💚 Why it's loved
People adore the T-bone for its unique 'two-steaks-in-one' experience, allowing them to enjoy contrasting textures and flavors in a single cut. Its dramatic presentation on the bone and association with celebratory grilling and steakhouses make it a cultural icon of indulgence and culinary skill.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat content can be a concern for heart health if consumed excessively, and the cut is often high in sodium if pre-seasoned or brined. Those monitoring cholesterol or with specific cardiovascular dietary restrictions should practice portion control. To counteract, pair a smaller steak with fiber-rich, non-starchy vegetables (like grilled asparagus or a leafy salad) to add volume and nutrients, and choose fresh, unseasoned cuts where you control the salt.
Key benefits
- Excellent source of complete protein for muscle maintenance and growth.
- Rich in bioavailable heme iron, which supports oxygen transport in the blood.
- Provides key B vitamins, especially B12 and niacin, for energy metabolism.
- Contains zinc, important for immune function and wound healing.
- Naturally free of carbohydrates and sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'T' in T-bone comes from the lumbar vertebra, which is actually shaped more like a 'Y' when viewed from the side, but the cut is named for its appearance from the top.
Full nutrition (USDA data · scales with serving)
| Water | 57.1 g |
| Energy | 252 kcal |
| Protein | 26.2 g |
| Total lipid (fat) | 15.6 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 | 21.0 mg |
| Phosphorus, P | 212 mg |
| Potassium, K | 267 mg |
| Sodium, Na | 372 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 26.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.24 mg |
| Niacin | 5.7 mg |
| Vitamin B-6 | 0.64 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 80.6 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) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 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 | 0.43 g |
| SFA 16:0 | 3.4 g |
| SFA 18:0 | 2.1 g |
| Fatty acids, total monounsaturated | 6.9 g |
| MUFA 16:1 | 0.51 g |
| MUFA 18:1 | 6.1 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.71 g |
| PUFA 18:2 | 0.60 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 steak?
Both are from the same short loin section and have the T-shaped bone. The key difference is size: a Porterhouse is a larger cut (minimum 1.25 inches wide at the narrowest point) and contains a bigger portion of the tender filet mignon side compared to a T-bone.
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 use high-heat methods like grilling or pan-searing. Finish with a lower temperature (oven or indirect heat) to cook to your desired doneness without burning the exterior. Always rest the steak for 5-10 minutes after cooking to allow juices to redistribute.
Is T-bone steak a good source of iron?
Yes, red meat like T-bone is an excellent source of heme iron, the most easily absorbed form of iron. A single serving can provide a significant portion of your daily needs, making it beneficial for preventing iron deficiency.
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 2.52 kcal/g · 42% 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: 1.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.