Did you know that a 1 cubic inch boneless, fat removed fried breaded or floured pork steak or cutlet that is lean only eaten contains just 44 calories? Pork steak can be a great addition to your diet, and we'll explore some of the health benefits and cooking methods in this article.

While pork often gets a bad reputation for being high in fat, a lean cut like pork steak can be a great source of protein without adding too much extra fat to your diet. In fact, a 3-ounce serving of pork steak has just 6 grams of fat and 22 grams of protein.

In this article, we'll explore some practical tips and strategies for incorporating pork steak into your diet in a healthy and tasty way.

Calories in Pork Steak

As we mentioned, a 1 cubic inch boneless, fat removed fried breaded or floured pork steak or cutlet (lean only eaten) contains just 44 calories. However, the calorie count can vary depending on the cooking method and any added ingredients. For example, a 3-ounce serving of breaded and fried pork steak can have closer to 280 calories, while a similar portion that is grilled or roasted will have fewer calories. It's important to be mindful of portion sizes and cooking methods to keep your calorie intake under control.

Fat Content in Pork Steak

While pork does have a reputation for being high in fat, a lean cut like pork steak can be a great source of protein without adding too much extra fat to your diet. A 3-ounce serving of pork steak has just 6 grams of fat, and removing any visible fat before cooking can reduce this even further. However, it's important to keep in mind that some cooking methods and added ingredients can increase the fat content of your pork steak. Breading and frying, for example, can add a significant amount of fat and calories to your meal. Opting for lower-fat cooking methods like grilling or roasting can help keep your fat intake under control.

Cooking Methods for Pork Steak

There are a number of ways to cook pork steak, but some methods are more healthy than others. Here are a few cooking methods to consider: Grilling or broiling: This method allows fat to drip away from the meat, resulting in a lower fat content. Try seasoning your pork steak with a simple rub or marinade for added flavor.
Roasting: Roasting pork steak at a high temperature (around 425°F) can result in a crispy exterior and juicy interior.
Slow-cooking: Slow-cooking is a great option for tougher cuts of pork, as it allows the meat to become very tender. Try slow-cooking your pork steak with onions, garlic, and low-sodium broth for added flavor.

Pork Steak as a Lean Protein Source

Pork steak can be a great source of lean protein, which is important for building and repairing muscle tissue, supporting immune function, and regulating energy levels. A 3-ounce serving of pork steak contains 22 grams of protein, which is almost half of the daily recommended intake for an average adult. Incorporating lean protein sources like pork steak into your diet can help you feel more full and satisfied after meals, which can be beneficial for weight management.

Health Benefits of Pork Steak

In addition to being a good source of lean protein, pork steak also provides a number of other health benefits. Some of these include: Vitamins and minerals: Pork is a good source of several vitamins and minerals, including thiamine, niacin, selenium, zinc, and vitamin B12.
Heart health: Pork steak can be a good source of monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Bone health: Pork is also a good source of phosphorus and calcium, which are important for maintaining strong bones.

Portion Control for Pork Steak

While pork steak can be a healthy addition to your diet, it's important to practice portion control to avoid overeating. A 3-ounce serving of pork steak is about the size of a deck of cards, so aim for this portion size to keep your calorie and fat intake under control. If you're cooking for a family or group, consider cutting the pork steak into smaller portions before cooking to help with portion control.

Pork Steak Nutrient Breakdown

Here's a breakdown of the nutrients you'll find in a 3-ounce serving of pork steak: Protein: 22 grams
calories: 145
Fat: 6 grams
Saturated fat: 2 grams
Cholesterol: 65 milligrams
Sodium: 55 milligrams

Pork Steak vs Other Protein Sources

While pork steak can be a healthy protein source, it's not the only option out there. Here's a quick comparison of pork steak to a few other popular protein sources: Chicken breast: A 3-ounce serving of skinless, boneless chicken breast has 140 calories, 3 grams of fat, and 26 grams of protein.
Sirloin steak: A 3-ounce serving of grilled sirloin steak has 155 calories, 7 grams of fat, and 24 grams of protein.
Salmon: A 3-ounce serving of wild Atlantic salmon has 155 calories, 7 grams of fat, and 22 grams of protein.

Pork Steak Recipe Ideas

Looking for some tasty and healthy ways to incorporate pork steak into your diet? Here are a few ideas to try: Grilled pork steak: Season your pork steak with a simple rub or marinade, grill it up, and serve with your favorite veggies for a healthy and satisfying meal.
Pork stir-fry: Slice your pork steak into thin strips and cook it up with plenty of fresh veggies for a nutrient-packed stir-fry.
Pork tacos: Top grilled or roasted pork steak with a fresh salsa and serve in whole-wheat tortillas for a satisfying and healthy taco dinner.

Conclusion

Pork steak can be a healthy and tasty protein source when prepared in a lean and healthy way. By following the tips and strategies outlined in this article, you can enjoy pork steak as part of a balanced and nutritious diet.