Did you know that a small beef steak, yield after cooking, bone and fat removed, contains 219 calories? This lean cut of beef offers a variety of nutritional benefits and can be a delicious addition to your diet.

Not only is a small beef steak protein-packed, but it also contains important vitamins and minerals such as iron and B vitamins. In this article, we will explore the nutritional information and health benefits of small beef steaks and offer tips on how to prepare them for a delicious and wholesome meal.

Whether you follow a low-carb or keto diet, or just want to incorporate more protein and nutrients into your meals, small beef steaks are an excellent choice. Read on to learn more!

Calories in Small (Yield After Cooking, Bone and Fat Removed) Beef Steak (Lean Only Eaten)

As previously mentioned, a small beef steak yield after cooking, bone and fat removed, contains 219 calories. However, the exact calorie count may vary depending on the size and cooking method of the steak. It is important to note that the calorie content increases when the steak is cooked with added fats or oils. To reduce the calorie count of your small beef steak, consider grilling or broiling it without added fats. You can also trim the visible fat before cooking to reduce the overall calorie count. Overall, small beef steaks can be a delicious and nutritious addition to your diet, as long as they are consumed in moderation and prepared with healthy cooking methods.

Protein Content of Small Beef Steak

Small beef steaks are an excellent source of protein, which is essential for building and repairing muscle tissue, as well as other important functions in the body. A 3-ounce serving of small beef steak contains approximately 26 grams of protein. To put this into perspective, the recommended daily intake of protein for an adult is around 0.36 grams per pound of body weight. For someone who weighs 150 pounds, for example, this would be around 54 grams of protein per day. A small beef steak can provide nearly half of this recommended daily intake! If you're looking to add more protein to your diet, small beef steaks are a great choice. Not only are they high in protein, but they are also delicious and versatile, making them a great addition to a variety of meals.

Fat and Cholesterol Content in Small Beef Steak

Small beef steaks are a lean cut of beef, which means that they contain minimal fat compared to other cuts. A 3-ounce serving of small beef steak contains around 8 grams of fat, with only 3 grams of saturated fat. In addition, small beef steaks are relatively low in cholesterol, with around 70 milligrams per 3-ounce serving. This makes them a heart-healthy choice for those watching their cholesterol intake. However, it is important to keep in mind that the fat content and overall calorie count can increase if the steak is cooked with added fats or oils. For the healthiest preparation, consider grilling or broiling your small beef steak without added fats or oils.

Small Beef Steak: A Good Source of Iron

Iron is a mineral that is essential for the formation of red blood cells and the transport of oxygen throughout the body. Small beef steaks are an excellent source of iron, with a 3-ounce serving providing around 15% of the daily recommended intake for adults. Iron is especially important for women, as they have higher iron requirements than men due to menstruation. Small beef steaks can be a great way for women to increase their iron intake and prevent iron deficiency anemia. If you're looking to boost your iron levels, small beef steaks are a great choice. Other good sources of iron include spinach, beans, and fortified cereals.

Small Beef Steak: Low-Carb and Keto Diet-Friendly

If you follow a low-carb or keto diet, small beef steaks are an excellent option. They are high in protein and low in carbs, making them a great way to meet your daily protein needs while staying within your carb limits. To keep your small beef steak low-carb and keto-friendly, avoid marinades and sauces that contain added sugars or carbs. Stick to simple seasonings like salt, pepper, and garlic for a flavorful and healthy meal. Overall, small beef steaks can be an excellent addition to a low-carb or keto diet. They are a delicious and satisfying way to get the protein and nutrients you need while keeping your carb intake in check.

Vitamins and Minerals in Small Beef Steak

In addition to protein and iron, small beef steaks are also a good source of several important vitamins and minerals. A 3-ounce serving provides approximately 25% of the daily recommended intake for vitamin B12, which is important for nerve function and energy production. Small beef steaks also contain significant amounts of zinc, which is important for immune system function and wound healing. Other important vitamins and minerals found in small beef steaks include vitamin B6, niacin, phosphorus, and selenium. Overall, small beef steaks are a nutrient-dense food that can provide a wide range of vitamins and minerals. Incorporating them into your diet can help ensure that you meet your daily nutrient requirements.

Ways to Prepare Small Beef Steak

There are many delicious and healthy ways to prepare small beef steaks. Here are a few ideas to get you started: - Grilled: Grill your small beef steak over medium-high heat for 3-4 minutes per side, or until it reaches your desired level of doneness. - Broiled: Broil your small beef steak on a baking sheet for 3-4 minutes per side, or until it is cooked to your liking.

Choosing Quality Beef for a Healthy Diet

When it comes to choosing beef for a healthy diet, quality is key. Look for cuts that are lean and free from visible fat. Grass-fed beef is also a great choice, as it is higher in omega-3 fatty acids and other beneficial nutrients. If you are concerned about the environmental impact of beef production, look for beef that has been produced using sustainable and ethical practices. Some companies offer beef that is certified organic, grass-fed, or raised without antibiotics or hormones. Overall, choosing quality beef can help you get the most nutritional benefit from your small beef steaks while also supporting sustainable and ethical farming practices.

Small Beef Steak vs Other Protein Sources

While small beef steaks are a great source of protein, there are many other protein sources to choose from. Here are a few comparisons to help you decide: - Chicken breast: A 3-ounce serving of grilled chicken breast contains around 140 calories and 26 grams of protein, making it a leaner and lower-calorie choice than small beef steak. - Tuna: A 3-ounce serving of canned tuna contains around 100 calories and 20 grams of protein, making it a low-calorie and affordable protein source. However, some people may be concerned about the potential for mercury and other contaminants in tuna.

Small Beef Steak: Health Benefits and Risks

Overall, small beef steaks can be a healthy and nutritious part of a balanced diet. They are an excellent source of protein, iron, and other important vitamins and minerals. However, it is important to consume small beef steaks in moderation, as they can be high in calories and saturated fat. To reduce the risk of heart disease and other health problems, choose lean cuts of beef and limit your intake of red meat overall. If you have a history of heart disease or other health conditions, it is important to talk to your doctor or registered dietitian before adding small beef steaks to your diet. They can help you determine the right portion size and frequency for your specific health needs.