If you are a steak lover, you might be curious about the calorie count of different cuts of steak. One of the most popular steak cuts is 1 oz, with bone cooked (yield after bone removed) steak which contains 58 calories. In this article, we will dive into the nutritional breakdown and health benefits of this delicious meat.

A 1 oz, with bone cooked (yield after bone removed) steak consists of both lean and fat parts, making it a good source of protein and essential vitamins and minerals. It is important to know how to cook it properly to retain its nutritional value.

Whether you are on a low-carb diet or simply enjoy the taste of steak, incorporating this protein-rich food can provide a variety of health benefits.

Calories in 1 Oz, With Bone Cooked Steak

As mentioned earlier, 1 oz, with bone cooked (yield after bone removed) steak contains 58 calories per serving. It is a good option for those who are conscious of their calorie intake while enjoying their favorite meat dishes. However, the calorie count may vary depending on the cooking method and the amount of seasoning used. Deep-frying or marinating with high-fat sauces can significantly increase the calorie count of your steak. To keep the calorie count in check, consider grilling or broiling steak with minimal oil and using seasoning sparingly.

Macronutrient Breakdown of 1 Oz, With Bone Cooked Steak

Besides calories, the macronutrient breakdown of 1 oz, with bone cooked (yield after bone removed) steak includes 4.2 grams of protein, 0 grams of carbs, and 4 grams of fat. Protein helps in muscle building and repair, while fat is essential for energy production and brain function. Moreover, it contains both saturated and unsaturated fats, iron, vitamin B12, and zinc. These nutrients play a crucial role in maintaining a healthy immune system, red blood cell production, and nutrient absorption. However, it is important to consume steak in moderation and balance it with other nutrient-dense foods to meet your daily recommended intake of nutrients.

Vitamins and Minerals in 1 Oz, With Bone Cooked Steak

As previously mentioned, 1 oz, with bone cooked (yield after bone removed) steak is a good source of vitamins and minerals. Some of the essential nutrients found in steak include iron, zinc, vitamin B12, and niacin. Iron is critical for the production of red blood cells, while zinc is crucial for proper immune function and wound healing. Vitamin B12 is necessary for the formation of nerve cells and red blood cells, and niacin helps convert food into energy. Adding steak to your diet in moderation can help you meet your daily recommended intake of these vital nutrients.

Benefits of Eating Cooked Steak

Cooked steak has several potential health benefits, including providing a good source of protein, iron, and zinc. It can also help with muscle building and repair, maintaining bone health, and keeping cognitive function intact. Moreover, consuming steak in moderation can help with weight loss by providing a sense of satiety and reducing cravings for unhealthy snacks. It can also improve your mental well-being by reducing anxiety and depression symptoms. However, it is crucial to choose lean cuts of steak and cook them using healthier methods to maximize the health benefits and minimize the risk of developing chronic diseases.

How to Prepare Cooked Steak

The first step to preparing cooked steak is to choose a high-quality, bone-in cut. Some popular options include ribeye, sirloin, and T-bone steaks. Make sure to trim off the excess fat to avoid increasing the calorie count. Next, season the steak with your preferred seasoning. You can use a dry rub or prepare a marinade with herbs, spices, and a small amount of oil. Finally, cook the steak using your preferred method, such as grilling, broiling, or pan-searing. Aim for medium-rare to medium doneness to prevent overcooking and loss of nutrients.

How to Add Cooked Steak to Your Diet

There are several ways to incorporate cooked steak into your diet, such as adding it to salads, sandwiches or as a main dish with vegetables. You can also use leftovers to create a variety of dishes, such as stir-fries, tacos or wraps. However, ensure that you balance your protein intake with other nutrient-dense foods such as fruits, vegetables, and whole grains to meet your daily nutritional needs.

Cooked Steak Recipes to Try

If you are looking for inspiration on how to prepare your cooked steak, here are some recipes to try: - Classic Grilled Steak with Garlic Butter - Steak Salad with Balsamic Vinaigrette

Cooked Steak vs Raw Steak

Cooked steak is safer to consume than raw steak as it eliminates the risk of bacterial infections such as E. coli or salmonella. Moreover, cooking steak breaks down the connective tissue, making it more tender and easier to digest. However, overcooking steak can reduce its nutritional value, so it is essential to follow recommended cook times and temperatures.

Cooked Steak vs Other Protein Sources

Compared to other protein sources, cooked steak is a good option as it provides a complete source of protein that contains all nine essential amino acids. Moreover, it is an excellent source of vitamin B12, iron, and zinc, which are often deficient in vegetarian or vegan diets. However, processed meats such as sausage or bacon should be limited due to their high sodium and saturated fat content.

How Much Cooked Steak Should You Eat?

The recommended daily intake of protein varies depending on various factors such as age, sex, and physical activity levels. In general, it is recommended to consume 0.8-1 gram of protein per kilogram of body weight. For example, a person weighing 68 kilograms should consume 54-68 grams of protein per day. However, it is crucial to balance your protein intake with other nutrient-dense foods and avoid excessive consumption of red and processed meats to minimize the risk of developing chronic diseases.