If you’re a steak enthusiast or starting a high-protein diet, you may have heard of center cut steak. Made from the leanest, most tender part of the beef tenderloin, center cut steak is prized for its juicy flavor and meaty texture.

In addition to its delicious taste, center cut steak is also packed with essential nutrients like protein, iron, and zinc. It's also a good source of Vitamin B12, which is important for maintaining healthy nerve function.

Whether you're cooking for a special occasion or just want a nutritious and satisfying meal, center cut steak is a great option to add to your dinner menu. In this article, we’ll explore the nutritional profile, health benefits, cooking methods, and side dishes that pair well with this delicious cut of meat.

What is Center Cut Steak?

Center cut steak is a premium cut of beef that comes from the center of the beef tenderloin. This is the leanest and most tender part of the cow, as it is not used for walking or weight-bearing. Center cut steak is typically boneless and has a minimal amount of fat, which makes it a popular choice among health-conscious consumers. It is also a versatile cut of beef that can be grilled, broiled, or pan-seared to perfection. When selecting a center cut steak, look for a deep red color and uniform thickness to ensure even cooking.

How Many Calories are in One Filet of Center Cut Steak?

One filet of center cut steak (142 grams) contains approximately 220 calories. This makes it a relatively low-calorie option compared to other cuts of beef like ribeye or sirloin. However, the calorie count can vary depending on how it is prepared. If you add butter or other high-fat ingredients during cooking, the calorie count will increase.

Protein Content of Center Cut Steak

Center cut steak is an excellent source of protein, with one filet containing approximately 30 grams. This makes it a great option for athletes, bodybuilders, or anyone looking to increase their protein intake. Protein is vital for maintaining and repairing the body's tissues, including muscles, bones, skin, and organs. It also helps regulate hormones and enzymes that control various bodily functions.

Fat Content of Center Cut Steak

Center cut steak is a lean cut of beef, with only about 6 grams of fat per 142-gram serving. This is significantly less fat than other cuts of beef like ribeye or T-bone steak. The fat content can vary, however, depending on how the steak is prepared. Adding butter or oil during cooking, for example, will increase the overall fat and calorie content.

Vitamin and Mineral Content of Center Cut Steak

Center cut steak is a rich source of essential vitamins and minerals like iron, zinc, and Vitamin B12. Iron is crucial for the production of red blood cells and carrying oxygen to different parts of the body. Zinc is an essential mineral that helps boost the immune system, promote wound healing, and support normal growth and development. Vitamin B12 is necessary for maintaining healthy nerve function and creating DNA, the genetic material found in cells.

Health Benefits of Center Cut Steak

In addition to being a rich source of protein, iron, and vitamins, center cut steak offers several health benefits. Studies have shown that consuming lean beef, like center cut steak, as part of a balanced diet can help reduce the risk of heart disease, diabetes, and certain types of cancer. It is also a great source of energy, making it an ideal food to eat before or after an intense workout.

Side Dishes to Pair with Center Cut Steak

Center cut steak pairs well with a variety of side dishes, including roasted vegetables, mashed potatoes, or creamed spinach. For a healthier option, consider serving it with a side of mixed greens or a grilled vegetable medley. You can also dress up your steak with a flavorful sauce or marinade, like chimichurri, garlic butter, or red wine reduction.

Recommended Cooking Methods for Center Cut Steak

There are several ways to cook center cut steak, depending on your taste preferences and equipment. Grilling is a popular method that adds smoky flavor and creates an appealing char on the outside. Broiling is another option that works well for thinner cuts of meat. Pan-searing is ideal for thicker cuts and creates a crispy crust on the outside while keeping the center juicy and tender. Regardless of the cooking method you choose, be sure to let the steak rest for a few minutes before slicing to allow the juices to redistribute.

How to Select the Best Center Cut Steak

When choosing center cut steak, look for a deep red color and uniform thickness. Avoid steaks that are too thin or too thick, as they will cook unevenly. Trim any excess fat to keep the meat from drying out, but leave a thin layer to enhance the flavor. If possible, buy your steak from a reputable butcher that sources their beef from high-quality farms.

Possible Drawbacks of Consuming Center Cut Steak

While center cut steak is a nutritious and delicious food, it is not without its drawbacks. Consuming too much red meat, including center cut steak, has been linked to an increased risk of certain health conditions like heart disease and cancer. It is important to consume steak in moderation and balance it with plenty of fresh fruits and vegetables. Additionally, center cut steak can be expensive compared to other cuts of beef, which may not be practical for those on a budget.