Looking for a healthy and delicious protein source? A 320g beef top loin steak, trimmed to 1/2" fat and broiled to perfection can yield up to 439 calories. This cut is of prime grade and contains only lean meat, making it a great option for those watching their fat intake.

Not only is this steak low in fat, but it is also packed with essential nutrients such as protein, iron, and zinc. Keep reading to learn more about the nutritional value of this tasty cut of meat, as well as its potential health benefits and any potential concerns.

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

Calorie Count

As previously mentioned, a 320g beef top loin steak yields approximately 439 calories. However, keep in mind that the actual calorie count may vary depending on the specific cut you purchase and the cooking method used. To ensure you are accurately tracking your calorie intake, be sure to weigh your steak before cooking and use a reliable calorie-tracking app or website for calculating your intake.

Lean Grade

Beef top loin steaks are typically of prime or choice grade, meaning they are of superior quality in terms of tenderness, juiciness, and flavor. In addition, these cuts are trimmed of excess fat, making them a lean protein source. When purchasing beef top loin steak, look for cuts that are bright red with minimal marbling (white fat within the muscle tissue).

Trimming Fat

As mentioned, beef top loin steaks are typically trimmed to 1/2" fat, which helps to reduce the overall fat content of the cut. If you are looking for an even leaner option, you can ask your butcher to trim the steak even further. Keep in mind, however, that trimming too much fat may result in a less flavorful, more tough cut of meat.

Cooking Method

The best way to cook a beef top loin steak is by broiling or grilling it over high heat until it reaches the desired level of doneness. This cut of meat also responds well to seasoning with herbs and spices or marinating in a flavorful liquid beforehand. However, be sure to avoid cooking the steak at too low a temperature or for too long, as this can dry out the meat and make it tough.

Serving Size

The recommended serving size for beef top loin steak is 3-4 ounces, or roughly the size of a deck of cards. However, this can vary depending on your individual calorie and protein needs, as well as your activity level. To ensure you are getting the proper portion size, use a food scale to weigh your steak before cooking, and divide it into smaller portions as needed.

Protein Content

A 320g beef top loin steak contains approximately 69g of protein, making it an excellent source of this essential nutrient. Protein is important for a variety of bodily functions, including building and repairing muscle tissue, maintaining healthy skin and hair, and supporting a strong immune system.

Fat Content

A 320g beef top loin steak contains approximately 12g of fat, with only 4.8g coming from saturated fat. This makes it a relatively low-fat protein source, which is especially important for individuals who are watching their cholesterol levels or trying to lose weight.

Vitamin and Mineral Content

In addition to protein and fat, beef top loin steak also contains a variety of important vitamins and minerals, including iron, zinc, and vitamin B12. Iron is crucial for the formation of red blood cells, while zinc supports immune function and wound healing. Vitamin B12 is important for healthy nerve function and the production of DNA and red blood cells.

Health Benefits

In addition to being a great source of protein, iron, and other essential nutrients, beef top loin steak has been linked to a variety of potential health benefits in scientific research. For example, a study published in the American Journal of Clinical Nutrition found that individuals who consumed red meat as part of a healthy diet had lower levels of inflammation in their bodies compared to those who did not consume red meat. Additionally, beef is a natural source of creatine, which can help improve athletic performance and cognitive function in some individuals.

Potential Health Concerns

Despite its potential health benefits, there are some concerns associated with consuming beef top loin steak and other types of red meat. Several studies have linked high red meat consumption to an increased risk of heart disease, certain types of cancer, and other health problems. However, it is important to note that the research in this area is complex, and the link between red meat consumption and health outcomes is not yet fully understood. Furthermore, the health risks associated with eating red meat may be mitigated by consuming it as part of a healthy, balanced diet.