Are you a steak lover but worried about the calorie count? Fear not, a 100g Beef T-Bone Steak, trimmed to 1/8" fat, cooked and broiled only contains 280 calories. That's right, you can enjoy your steak without the guilt.

Not only is it a delicious treat, but it is also packed with essential nutrients. A 100g serving provides 25g of protein, 11g of fat, and 0g of carbohydrates. It's a perfect low-carb option for those on a keto or paleo diet.

In this article, we will go over the nutritional content, health benefits, cooking tips, and more to help you make the most out of your steak.

Calories and Macronutrients

As mentioned earlier, a 100g serving of beef T-Bone steak contains 280 calories. About 68% of the calories come from fat, and the rest are from protein. In terms of macronutrients, a 100g steak contains 25g of protein, which is almost half of the daily recommended intake for most people. It also provides 11g of fat and 0g of carbohydrates. It's worth noting that the fat content may vary depending on the cut and preparation method of the steak.

Vitamin and Mineral Content

Beef T-Bone steak is not only a good source of protein and fat, but it is also packed with essential vitamins and minerals. A 100g serving of beef T-Bone steak provides 20% of the daily recommended intake of iron, which is important for healthy blood flow. It also contains zinc, selenium, and vitamin B12, which are all essential nutrients for overall health. However, it's worth noting that beef T-Bone steak is not a significant source of other vitamins, such as vitamin C or vitamin A.

Health Benefits

Beef T-Bone steak provides a range of health benefits, thanks to its nutrient-dense profile. Firstly, the high protein content can help with muscle growth and repair. It can also help with weight loss and management, as protein is known to be more filling than carbohydrates or fat. Moreover, the iron in beef T-Bone steak can help prevent anemia and boost energy levels. The zinc and selenium present can boost the immune system and promote healthy skin and hair.

Cooking Tips

To get the best flavor out of your beef T-Bone steak, it's crucial to cook it correctly. Start by letting the steak come to room temperature before cooking. Season it generously with salt and pepper, and sear it in a hot skillet for a few minutes on each side. Then, transfer it to the oven and cook it until it reaches your desired level of doneness. Make sure to let it rest for a few minutes before slicing to retain its juices. If you want to experiment with different flavors, try marinating the steak before cooking or adding some garlic or herbs to the skillet.

Nutritional Drawbacks

While beef T-Bone steak can provide many health benefits, it's essential to be aware of its potential drawbacks. Firstly, it's a high-calorie food, which may not be suitable for those on a calorie-restricted diet. It's also high in saturated fat, which, if consumed in excess, can increase cholesterol levels and the risk of heart disease. Moreover, beef T-Bone steak may contain remnants of antibiotics and hormones, which might have an adverse effect on human health.

Alternative Cuts of Beef

While beef T-Bone steak is a classic cut loved by many, there are other cuts that are equally delicious and nutritious. For example, sirloin steak is a leaner cut that is perfect for those watching their fat intake. Ribeye steak is also a popular choice, known for its marbling and tenderness. It's worth noting that the nutritional content may vary depending on the cut of beef and preparation method used.

Pairing Suggestions

Beef T-Bone steak is a versatile food that can be paired with many sides and drinks. For a classic pairing, try serving it with a baked potato and a side of greens, such as spinach or kale. It also goes well with creamy sauces, such as mushroom or pepper sauce. As for drinks, a full-bodied red wine, such as Cabernet Sauvignon or Malbec, would complement the flavors of the steak. However, feel free to experiment with different pairings and find what works best for you.

Proper Storage

To ensure that your beef T-Bone steak stays fresh and edible, it's essential to store it correctly. You can store raw beef T-Bone steak in the fridge for up to three days in its original packaging. If you want to keep it for longer, you can freeze it for up to six months. When defrosting, make sure to do it in the fridge overnight instead of leaving it on the counter to prevent bacterial growth. Cooked steak can be stored in an airtight container in the fridge for up to four days.

Serving Size

While beef T-Bone steak can be a healthy addition to your diet, it's crucial to consume it in moderation. The recommended serving size of beef T-Bone steak is around 3-4 ounces, or about the size of a deck of playing cards. This serving size contains about 200 calories and provides a good balance of protein and fat. It's also essential to practice mindful eating and listen to your body's hunger and satiety signals to avoid overeating.

Fun Facts

Did you know that the T-Bone steak got its name from the T-shaped bone separating the New York strip and the tenderloin? It's also worth noting that the USDA grades beef based on its quality and marbling. The highest grade is USDA Prime, followed by USDA Choice and USDA Select. The higher the grade, the more marbling and tenderness the beef has. Finally, while beef T-Bone steak is delicious on its own, you can also use it as an ingredient in other dishes, such as stir-fries or steak sandwiches.