A 100g serving of trimmed beef T-bone steak cooked by broiling with 1/4" fat contains 306 calories. Beef T-bone steak is a popular cut of meat with many nutrients and health benefits.
Beef T-bone steak is an excellent source of high-quality protein, iron, zinc, and vitamin B12, as well as other nutrients essential to the body. In addition, it is low in carbohydrates, making it a perfect food for weight loss and muscle building.
In this article, we'll explore the nutritional content of beef T-bone steak, its health benefits, and how to cook it to perfection.
Calories in Trimmed Beef T-Bone Steak
A 100g serving of trimmed beef T-bone steak cooked by broiling with 1/4" fat contains approximately 306 calories. The calorie value may differ depending on the method of cooking and the thickness of the steak. If you're watching your calorie intake, you can reduce the calorie count further by trimming more fat off the steak.
Fat Content of Cooked Beef T-Bone Steak
A 100g serving of trimmed beef T-bone steak cooked by broiling with 1/4" fat contains approximately 12.4g of fat. The fat content may vary depending on the method of cooking and the thickness of the steak. While the fat in beef T-bone steak contains some saturated fat, it also contains monounsaturated and polyunsaturated fats, which have been linked to various health benefits when consumed in moderation.
Protein in Broiled Beef T-Bone Steak
A 100g serving of trimmed beef T-bone steak cooked by broiling with 1/4" fat contains approximately 26g of protein. The protein content may vary depending on the thickness of the steak. Protein is an essential nutrient for building and maintaining muscle mass. Consuming high-quality protein sources, such as beef T-bone steak, can help improve muscle growth and strength.
Vitamin and Mineral Content of Beef T-Bone Steak
Beef T-bone steak is an excellent source of several essential vitamins and minerals. A 100g serving of trimmed beef T-bone steak contains approximately 20% of the daily recommended intake for iron, 16% for zinc, 12% for vitamin B12, and 8% for vitamin B6. Given that many people fail to get enough of these nutrients in their diets, beef T-bone steak can be an excellent way to meet your nutritional needs.
Health Benefits of Beef T-Bone Steak
In addition to its high nutritional value, beef T-bone steak is believed to offer several health benefits. For example, consuming beef T-bone steak can help support healthy blood sugar levels, reduce the risk of anemia, and improve brain function. Additionally, its high protein content may help promote weight management and reduce the risk of obesity-related conditions such as type 2 diabetes and heart disease.
Grilling Tips for Perfectly Cooked Beef T-Bone Steak
Grilling is one of the best ways to cook beef T-bone steak to perfection. To get the most out of your steak, use a good-quality cut and follow these tips: Preheat your grill to high, season the steak generously, and grill it for 6-8 minutes on each side, depending on the thickness, until it reaches your desired level of doneness. For a medium-rare steak, pull it off the grill and let it rest for five minutes before serving. This will give it time to absorb the juices and become more tender.
Pairing Suggestions with Beef T-Bone Steak
Beef T-bone steak pairs well with a variety of sides and beverages. For example, you can serve it with a green salad, roasted vegetables, or baked potatoes. You can also pair it with a full-bodied red wine, like Cabernet Sauvignon or Merlot. Alternatively, you can enjoy it with a cold beer or a refreshing iced tea, depending on your preference.
Variations of Beef T-Bone Steak
Beef T-bone steak comes in many different varieties, depending on the animal and the cut. Some popular variations include grass-fed beef, Kobe beef, and aged beef. Each variety has its own unique flavor and texture, so you may want to try a few to find your favorite.
How to Choose the Best Beef T-Bone Steak
When selecting beef T-bone steak, choose a cut with a bright red color, which indicates freshness. Look for marbling, which is the thin white streaks of fat that run through the beef. Marbling adds flavor and tenderness to the meat, so the more marbling, the better. Lastly, make sure to choose a cut with a good thickness, at least 1 inch, to ensure that it cooks evenly and retains its juiciness.
Storage and Safety Considerations of Beef T-Bone Steak
To ensure the safety and freshness of beef T-bone steak, it should be stored in the refrigerator at a temperature between 32°F and 40°F. If you're not going to use it within a few days, you can store it in the freezer at 0°F or lower. When thawing frozen beef T-bone steak, it's best to let it defrost slowly in the refrigerator. Once it's thawed, cook it within 1-2 days to ensure maximum freshness. Make sure to cook beef T-bone steak to an internal temperature of 145°F to eliminate any harmful bacteria that could cause food poisoning.
FAQs About a 100 G Beef T-Bone Steak
1. How many calories are in a 100 g beef T-bone steak?
There are 306 calories in a 100 g beef T-bone steak that has been trimmed to 1/4" fat and cooked through broiling.
2. Is a T-bone steak a healthy choice?
While it is high in protein and provides several essential vitamins and minerals, a T-bone steak is also high in saturated fat and cholesterol. It can be a part of a healthy diet when consumed in moderation as a source of lean protein.
3. How should I prepare a T-bone steak?
A T-bone steak is best cooked through grilling or broiling to achieve a nice caramelized crust on the outside while keeping the inside juicy and tender. It is recommended to season the steak with salt, pepper, and other spices or herbs of your choice, and add a small amount of oil or butter to prevent sticking and enhance the flavor.
4. Can I eat a T-bone steak on a low-carb or keto diet?
Yes, a T-bone steak can be a great choice for a low-carb or keto diet that focuses on high-fat, moderate-protein, and low-carbohydrate intake. However, it's important to watch your portion size and balance your macros throughout the day.
5. What are some side dishes that go well with a T-bone steak?
Common side dishes that complement the rich and savory flavor of a T-bone steak include roasted vegetables, baked potatoes, creamed spinach, garlic bread, or a fresh salad with vinaigrette dressing. You can also pair it with a glass of red wine or a cold beer for a more indulgent meal.