Steak, NS as to type of meat, NS as to fat eaten
Common food
Photo: Wikipedia
This is a straightforward, unadorned steak—any cut, any fat level—cooked and served without sauces or marinades. It delivers a pure, beefy flavor with a texture ranging from tender to chewy depending on the cut and doneness. Nutritionally, it's a dense source of high-quality protein and fat with virtually no carbohydrates.
Calorie split: 48% protein · 0% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People love steak for its deep, savory umami flavor and the satisfying, hearty texture that comes from a well-seared crust and juicy interior. It's a centerpiece of celebratory meals and a symbol of culinary indulgence across many cultures.
⚠️ Watch-outs & how to enjoy it better
The high saturated fat content can be a concern for cardiovascular health if consumed excessively. Red meat is also associated with higher environmental impact. To counteract, choose leaner cuts like sirloin or filet, practice portion control (aim for a deck-of-cards-sized serving), and balance it with plenty of vegetables and plant-based proteins throughout the week.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Provides essential nutrients like iron, zinc, and B12.
- Zero carbohydrates, making it suitable for low-carb diets.
- Satiating due to its protein and fat content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'melt-in-your-mouth' sensation of a tender steak is due to intramuscular fat (marbling) that melts at a low temperature, lubricating the muscle fibers as you chew.
Full nutrition (USDA data · scales with serving)
| Water | 58.8 g |
| Energy | 230 kcal |
| Protein | 26.9 g |
| Total lipid (fat) | 13.0 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 221 mg |
| Potassium, K | 321 mg |
| Sodium, Na | 367 mg |
| Zinc, Zn | 5.1 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 29.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.26 mg |
| Niacin | 6.5 mg |
| Vitamin B-6 | 0.65 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 78.8 mg |
| Vitamin B-12 | 2.0 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.25 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 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 | 5.3 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 | 0.35 g |
| SFA 16:0 | 3.0 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 5.9 g |
| MUFA 16:1 | 0.43 g |
| MUFA 18:1 | 5.3 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.67 g |
| PUFA 18:2 | 0.54 g |
| PUFA 18:3 | 0.04 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 | 83.0 mg |
Amino acid profile (per 100g)
Estimated from Buffalo, free range, top round steak, raw (Shoshone Bannock) — USDA does not publish this profile for Steak.
| Tryptophan | 0.23 g |
| Threonine | 0.85 g |
| Isoleucine | 0.93 g |
| Leucine | 1.7 g |
| Lysine | 1.5 g |
| Methionine | 0.60 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.82 g |
| Tyrosine | 0.72 g |
| Valine | 0.96 g |
| Arginine | 1.3 g |
| Histidine | 0.70 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.90 g |
| Proline | 0.81 g |
| Serine | 0.88 g |
| Hydroxyproline | 0.07 g |
FAQ
What does 'NS as to type of meat' mean?
It stands for 'Not Specified,' meaning the nutritional data is a general composite for beef steak without specifying the exact cut (like ribeye, sirloin, etc.) or its fat content.
Is steak a good source of iron?
Yes, steak contains heme iron, which is more easily absorbed by the body than the non-heme iron found in plants. It's a good dietary source for preventing iron deficiency.
How should I store leftover cooked steak?
Refrigerate leftovers in an airtight container within two hours of cooking. It will keep safely for 3-4 days. You can reheat gently in a skillet or enjoy it cold in salads.
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: 1.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.