A 3 Oz ( 1 Serving ) Beef T-Bone Steak (Lean Only, Trimmed to 0" Fat, Cooked, Broiled) contains 161 calories.
Apart from being a delicious delicacy to many, T-Bone steak is also a great source of nutrition. It contains significant levels of protein, iron, vitamin B12, and zinc among other essential nutrients.
In this article, we'll explore the nutritional benefits of T-Bone steak and some practical tips on how to cook it to perfection.
Calorie content of T-Bone Steak
A 3 Oz ( 1 Serving ) Beef T-Bone Steak (Lean Only, Trimmed to 0" Fat, Cooked, Broiled) contains 161 calories. The calorie content may vary based on factors like cooking method and the degree of trimming.
Protein content of T-Bone Steak
A 3 Oz ( 1 Serving ) Beef T-Bone Steak contains 22 grams of protein, which is about 44% of the daily value recommended for an average adult. Protein is an essential macronutrient that plays an important role in building and repairing muscles, bones, and other tissues.
Fat content of T-Bone Steak
A 3 Oz ( 1 Serving ) Beef T-Bone Steak (Lean Only, Trimmed to 0" Fat, Cooked, Broiled)contains 6.9 grams of fat, with 2.7 grams being saturated fat. While it is important to limit saturated fat intake, T-Bone steak is also a source of unsaturated fat which is considered healthy for the body if taken in moderation.
Iron content of T-Bone Steak
A 3 Oz ( 1 Serving ) Beef T-Bone Steak contains 2.5 milligrams of iron, which is about 14% of the daily value recommended for an average adult. Iron is an essential mineral that plays a vital role in the body's production of red blood cells. It also helps to maintain healthy skin, hair, and nails.
Cholesterol content of T-Bone Steak
A 3 Oz ( 1 Serving ) Beef T-Bone Steak (Lean Only, Trimmed to 0" Fat, Cooked, Broiled) contains 58 milligrams of cholesterol. While it is important to limit cholesterol intake, T-Bone steak, when consumed in moderation, may not be harmful to health.
Vitamin B12 content of T-Bone Steak
A 3 Oz ( 1 Serving ) Beef T-Bone Steak contains 1.1 micrograms of vitamin B12, which is about 46% of the daily value recommended for an average adult. Vitamin B12 is essential for healthy nerve function, the formation of red blood cells, and DNA synthesis.
Sodium content of T-Bone Steak
A 3 Oz ( 1 Serving ) Beef T-Bone Steak contains 53 milligrams of sodium. While it is important to limit sodium intake, T-Bone steak contains lower levels of sodium compared to processed foods and other meat products.
Zinc content of T-Bone Steak
A 3 Oz ( 1 Serving ) Beef T-Bone Steak contains 2.8 milligrams of zinc, which is about 26% of the daily value recommended for an average adult. Zinc is essential for healthy immune function, wound healing, and cell growth.
Potassium content of T-Bone Steak
A 3 Oz ( 1 Serving ) Beef T-Bone Steak contains 243 milligrams of potassium. Potassium is important for healthy muscle function, maintaining healthy blood pressure levels, and reducing the risk of stroke.
How to cook T-Bone Steak
When cooking T-Bone steak, it is important to use high heat to form a crisp crust while ensuring that the inside remains juicy and tender. Preheat the grill or pan before cooking and season the steak generously with salt and pepper. Cook the steak for 3-4 minutes on each side for medium-rare or adjust the cooking time based on your preference. Let the steak rest for a few minutes after cooking to allow the juices to redistribute before serving.
"The T-Bone steak is a great source of nutrition, with significant levels of protein, iron, vitamin B12, and zinc."
Beef T-Bone Steak Nutrition: 5 FAQs Answered
1. How many calories are in a 3 oz T-Bone steak?
A 3 oz T-Bone steak that is lean, trimmed to 0" fat, and cooked by broiling contains 161 calories.
2. What are the health benefits of a lean T-Bone steak?
A lean T-Bone steak is an excellent source of protein, iron, and other essential nutrients. It can help build and repair muscles, boost immune function, and improve blood circulation.
3. How can I prepare a T-Bone steak to make it even healthier?
To make a T-Bone steak even healthier, you can marinate it in herbs and spices instead of using high-fat sauces, cook it with a small amount of healthy oil or grill it instead of broiling it. You can also pair it with a side of steamed or roasted vegetables instead of fries or chips.
4. Is it okay to eat T-Bone steak regularly?
While a T-Bone steak can be included in a healthy diet, it is best to consume it in moderation. Eating too much red meat may increase your risk of developing heart disease and certain types of cancer. Aim to include a variety of protein sources, like fish, poultry, nuts, and legumes, in your diet as well.
5. How can I make sure I am picking the right T-Bone steak at the grocery store?
When picking a T-Bone steak at the grocery store, look for one that is deep red with marbling (thin streaks of fat) running through it. Choose a steak that has a firm texture and is free of bruises or discoloration. You can also opt for grass-fed or organic beef to avoid hormones and antibiotics that may be present in conventionally raised cattle.