Steak and Calories – Steak Nutritional Facts – Why is it important to Eat?

Steak and Calories
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Food provides the body with fuel to combat the hectic lifestyle and stress-filled environment in which we live. 
The nutritional attributes found in red meat build the human body and enable the organs to work correctly. 
With the onset of the Vegan diets, the rise of obesity, and the uncovering of a direct cause linking red meat consumption to health issues like coronary disease and possibly cancer, many became aware of the implications of nutrition rich in this ailment. 
As most nutrition experts have advised against red meat diets, views regarding this food became associated with an unhealthy lifestyle and are now so ingrained in our beliefs that it would be hard to imagine otherwise. 
However, eating red meat in moderation proves to have more benefits than health risks.
This article describes the health benefits of eating the most consumed red meat cut by Americans: Steak. 

Steak and Calories – Eating Steak: Where to stand? 

Countless studies have shown how eating red meat is linked to adverse health outcomes. These studies were mostly based on a diet of excessive meat consumption and unhealthy lifestyles. Yet, eaten within limits, this food gives the human body essential nutrients unlikely to be provided by any other source. 
Steaks have the highest retail sales of any fresh meat in the United States, and with the average American eating 222 lbs of beef or 0.6 lbs per day, it’s easy to see that steak consumption will not fluctuate in the coming years.

Is Eating Less Meat the Answer? 

It became undeniable that more consumers are eating less red meat than in the previous years. This is mainly due to the health concerns that link to it and, to a lesser extent, reduce the environmental footprint.
Becoming more aware of our impact on the planet is essential to preserve our species. However, the growing fear of red meat, fuelled by the studies that only look at one side of the equation, is unfair. 
Red meat is vital for the human body. Like any other food, excessively relying on it to feed will cause serious health issues, whereas limiting its intake to moderate portions will help improve and keep a healthy body. 
Being the most consumed red meat cut in the world, steak is a favored section of the beef, enjoyed for its marbling properties and tenderness qualities. 
There is a wide variety of steak cuts. The most famous ones are ribeye steaks, Strip Steaks, Top Sirloin and tenderloin steaks, Porterhouse steaks, and Flank steak. 
Each of these meat cuts has different nutritional values. While some have a significantly high fat density, other cuts are leaner and less greasy.  
It’s important to know which steak to order at a restaurant or which retail cut to buy when shopping for a barbecue, especially if you suffer from health issues. 
To understand steaks’ nutritional values, the composition of this red meat cut needs to be examined.
Calories are an important indicator of which steak is better for healthier food choices.   

Steak Composition and Calories 

Steak’s leading health benefits are related to its nutritional composition. This meat contains high protein values and essential micronutrients, all of which are essential to maintain a healthy body.  

1. Nutritional Facts of Steak 

According to the USDA’s data set for retail beef cuts, a serving of steak (251grams) holds approximately 679 Calories. 

• Fat content: 48 g
• Saturated fat 21 g
• Polyunsaturated fat 2.2 g
• Monounsaturated fat 23 g
• Carbohydrate 0 g
• Sugar 0 g
• Protein content: 62 g
• Vitamin A 1%
• Calcium 3%
• Iron 33%
• Vitamin D 3%
• Vitamin B-6 65%
• Cobalamin 91%
• Magnesium 14%

2. A Good Source of Energy. 

Since this meat contains virtually no carbohydrate, and is principally composed of dietary proteins, it provides significant amounts of energy for growth, maintenance and repair of the body.  
1gram of protein in steak provides 17 kJ or four calories of energy

Steaks also contain fat in varying amounts. Depending on the cut, those with higher concentrations of fat offer higher energy content.
1gram of fat in steak provides 37 kJ or 9 kcal of energy 

Excess protein in the diet is used to provide energy, and meat contributes to 36% of the total protein intake; thus, making it an essential dietary protein source. 
Because the human body needs eight essential amino acids to maintain a healthy condition, meat consumption is vital as it contains an important amount of these acids. 
By grilling, pan-searing, or roasting red meat, the cut releases water and increases the protein content.
Raw red meat: 20–24 g of protein/100 g. 
Cooked red meat: 27– 35 g of protein/100 g.

3. A Dose of Good Fats. 

Fat is the most significant dietary source of energy. It supplies essential nutrients such as vitamins and essential fatty acids and provides palatability and flavor to foods. 
The trick about fat in any food is to consume it in moderation, and steak is no exception. 
Fat is made up of different types of fatty acids: 

• saturated fatty acids (SFAs) 
• monounsaturated fatty acids (MUFAs) 
• polyunsaturated fatty acids (PUFAs) 

Any food is composed of different proportions of fatty acids. 
Nowadays, we know that some fatty acids are harmful to blood cholesterol levels, whereas others are beneficial. 
It is worth mentioning that red meat and especially steak is particularly rich in Carnitine, a type of acid that plays a critical role in energy production.
Another component, Choline, is found in significant levels in red meat. This essential nutrient is associated with the protection and functioning of vital bodily organs. Consequently, a diet enriched in red meat has a higher content of both choline and carnitine nutrients.

The fat composition in meat is a combination of those different fatty acids and are present as: 

• intermuscular fat (between the muscles), 
• intramuscular fat or “marbling” (within the muscles) 
• subcutaneous fat (below the skin)

For consumers who wish to reduce their red meat intake and indulge in eating without worrying about steak calories, it should be noted that leaner meat cuts contain a higher proportion of protein and a reduced proportion of fat. 
To lower fat consumption, close trimming of the outside marbling is key. Ask your butcher to clean any visible fat or reduce the layer of fat for a healthier alternative. 

4. Lean Red Meat Cuts Include:

• Eye of round steak: 1.2g of Saturated fat/3oz. 
• Tip side steak: 1.6g of Saturated fat /3oz.
• Top round steak: 1.3g Saturated fat /3oz.
• Top sirloin steak: 1.9g Saturated fat /3oz.
• Shoulder steak: 2g Saturated fat /3oz.
• Bottom round steak: 2.2g Saturated fat /3oz.
• Chuck arm steak: 2.3g Saturated fat /3oz.

Calories in steak are more often than not the result of rich marbling. To decrease steak calories, choosing a less marbled cut and close trimming is preferable to eliminating this important nutrient source.  

Tips and Recipes on how to Reduce Steak Calories.

1. Advantages of Eating Steak 

• Healthier food choices. 
  Eating steak drives people to eat more vegetables. 
  Because of the calorie density and the amount of fat, more people strive to combine steak with fresh or cooked vegetables and limit vegetable oil use. 
  Also, eating steak tends to dissuade or diminish sugary intake from drinks or desserts after its consumption. 

• Packed with nutrients.
  Steaks supply protein and many vitamins and minerals, including B vitamins, zinc, selenium, phosphorous, and iron, making it a good source of nutrients that can sometimes be difficult to obtain in the diet.

• Versatile. 
  Steaks can be a crucial ingredient in many dishes, grilled or prepared as a roast. 

• Half of steak’s fat is monounsaturated.
  This is the primary type of fat found in olive oil. Two servings of lean beef per day can easily be included in a heart-healthy diet that provides less than the recommended 10 percent of calories from saturated fat.

• Many cuts to choose from. 
  There are at least twenty-nine cuts of lean beef that meet government guidelines for “lean.” 

2. How to Reduce Steak Calories? 

Like any red meat, steaks are dense in fat. To reduce steak calories and enjoy your meat without feeling guilty, follow these tips.

• No Marinades. They are usually filled with a lot of vegetable oil. 
• Grill or broil. Ditch the pan-frying. 
• Don’t use the gravy as a sauce. Instead, add vegetables as a side dish. 
• Trim visible fat on the steak.
• Choose less marbled steak cuts. 
• Wipe the cooked steak with a paper towel to reduce excess fat.

Reduced Steak Calories Recipes.

We tend to imagine lean steaks as chewy pieces of leather instead of savory fatless delicacies. These recipes, however give excellent results for lean cuts of steak. 
Many steak cuts can be used interchangeably in the recipes.

1. Balsamic-Dijon Steak with Tomatoes 

Ingredients: 

• 4 sirloin tip steaks, 1-inch thick cut
• 2/3 cup of balsamic vinegar
• 2 tbp of Dijon mustard
• 500g of fresh tomatoes
• 1⁄2 cup of water
• 1⁄2 tsp of salt
• 1⁄8 tsp of pepper

Step 1:

Combine the vinegar and mustard in a small bowl. 
Coat the steaks with half the mixture of marinade and reserve the rest. 
Place beef steaks and the marinade in a Ziploc bag and refrigerate for 15 minutes to 2 hours.

Step 2:

Cut tomatoes in half. 
Baste tomatoes with the remaining marinade.

Step 3:

Remove steaks from marinade.
Place steaks on the grid over medium heat. 
Grill, covered for 12 to 14 minutes for medium-rare doneness, turning once. 
During the last minutes of grilling, add the tomatoes and grill until they become tender.
Season steaks and tomatoes with salt and pepper.
Steak Nutrition Facts 445.5 calories for a Serving Size of 8oz (226.8g)

2. Peppery T-Bone Steaks

Ingredients:

• 2 T-bone steaks, 3-inch thick cut
• 3 tbp of mixed ground peppercorns 
• 2 tsp of kosher salt
• 1⁄8 tsp of ground red pepper
• 2 tsp of vegetable oil
• 1⁄4 cup of onions, chopped
• 1 tsp of garlic, minced
• 1 cup of ketchup
• 1⁄2 cup of beef broth
• 1⁄3 cup of raisins
• 3 tbp of balsamic vinegar
• 1 tbp of molasses
• 1 tbp of soy sauce

Step 1:

Combine the ground peppercorns, salt, and red pepper in a small bowl.

Step 2:

Heat oil in a small saucepan over medium heat.
When the oil shimmers, add onions and garlic.
Cook while constantly stirring until tender but not browned. 
Stir in the ketchup, beef broth, raisins, vinegar, molasses, soy sauce, and two teaspoons of the dry pepper rub. 
Bring to a boil. Reduce heat and simmer for 10 minutes, stirring occasionally.
Blend sauce in a food processor.
Return sauce to saucepan; keep warm until ready to serve.

Step 3:

Rub the remaining seasoning onto beef steaks.
Place steaks on the grid over medium heat. 
Grill, uncovered for 10 to 12 minutes for medium-rare to medium doneness, turning occasionally.
Serve with sauce.
Steak Nutrition Facts 520 calories for a Serving Size of 8oz (224g)

Check detailed recipe of T-Bone Steak.

3. Garlic-Yogurt Eye Round Steaks 

Ingredients:

• 4 beef eye round steaks, 1-inch thick-cut  
• 1 cup of plain low-fat yogurt 
• 1⁄4 cup fresh parsley, chopped 
• 2 tbp of fresh lemon juice 
• 1 tbp of sweet paprika 
• 1 tbp of garlic, minced 
• 1 tsp of salt 
• 1⁄4 cup mayonnaise 

Step 1:

Combine the yogurt, parsley, lemon juice, paprika, garlic, and sauce for the marinade.  
Divide mixture in half. 

Step 2:

Place the beef steaks and half of the marinade in a Ziploc bag.
Refrigerate for 6 hours or overnight. 
Stir mayonnaise into the remaining half of the marinade.

Step 3:

Remove steaks from marinade and place on grid over medium heat. 
Grill, uncovered for 15 to 20 minutes for medium-rare doneness, turning occasionally. 
Season steaks with salt and serve with the yogurt-mayonnaise sauce.
Steak Nutrition Facts 380 calories for a Serving Size of 8oz (224g)

Have a look at the detailed recipe of marinated round eye steaks

Conclusion.

The fat content in steaks varies widely, depending on the type of red meat, the cut, and the degree of trimming. Steak nutrition facts reveal different energy contents. Steak calories are an efficient way to know which cuts have less fat and high-calorie density. 
Since diets are the first line of defense against obesity and chronic diseases, overlooking one food supplement or excessively consuming it might cause irreversible damages to the body. This why it is recommended to eat in moderate quantities and to refrain from foods that have no added nutritional values. This dietary recommendation must be followed along with a more physically active lifestyle. 

Good read: What is Wagyu beef, and how Is Japanese A5 Wagyu Beef Graded?