If you're looking for a high-protein, low-carb cut of meat, look no further than 4 oz (112 g) of skirt steak. This satisfying steak has 220 calories, making it a great option for those looking to keep their calorie intake in check.

Not only is skirt steak low in calories, but it's also packed with protein. In fact, that same 4 oz (112 g) serving of skirt steak contains 26 grams of protein, which is over half of the recommended daily intake for the average person. Plus, it's a great source of essential nutrients like iron and zinc.

In this article, we'll explore the nutritional content of skirt steak, its health benefits, and some tasty ideas for cooking with this flavorful cut of meat.

Skirt Steak Calories

As mentioned earlier, a 4 oz (112 g) serving of skirt steak contains 220 calories. This makes it a great choice for those who are watching their calorie intake but still want a delicious and satisfying meal. It's worth noting that the calorie content of skirt steak may vary depending on how it's cooked. For example, if it's cooked with a lot of oil or butter, the calorie count will be higher. However, when grilled or broiled, skirt steak is a lean protein source that can fit into a healthy diet.

Skirt Steak Protein Content

As mentioned earlier, a 4 oz (112 g) serving of skirt steak contains 26 grams of protein. This is more than half of the recommended daily intake for adults, making it a great choice for anyone looking to increase their protein intake. Protein is important for building and repairing muscle tissue, as well as promoting feelings of fullness and satisfaction. Plus, it's a vital component of many enzymes and hormones in the body.

Skirt Steak Fat Content

A 4 oz (112 g) serving of skirt steak contains 12 grams of fat, which is a moderate amount. However, only 4.5 grams of that fat is saturated, which is the type of fat that can increase your risk of heart disease. In fact, skirt steak is a good source of heart-healthy unsaturated fats, which can help lower cholesterol levels and reduce inflammation in the body.

Skirt Steak Carbohydrate Content

Skirt steak is a very low-carb food, with only 0 grams of carbohydrates per serving. This makes it a great choice for those following a low-carb or ketogenic diet. However, if you're looking to add some carbs to your meal, you can easily pair skirt steak with a variety of vegetables, whole grains, or legumes to create a more balanced meal.

Skirt Steak Nutrients

In addition to being a great source of protein, skirt steak is also packed with essential nutrients like iron, zinc, and vitamin B12. A 4 oz (112 g) serving provides about 15% of the recommended daily intake of iron, which is important for carrying oxygen throughout the body. Zinc is another important nutrient found in skirt steak, which plays a role in immune function, wound healing, and DNA synthesis. Lastly, vitamin B12 is a key nutrient for brain and nervous system health.

Skirt Steak Health Benefits

Eating skirt steak can have a variety of health benefits, including supporting muscle growth and repair, reducing inflammation, and improving heart health. The protein and essential amino acids found in skirt steak can help build and repair muscle tissue, while the healthy fats can reduce inflammation in the body. Additionally, the iron, zinc, and vitamin B12 found in skirt steak are all important for immune function and overall health. Lastly, the low-carb, high-protein nature of skirt steak makes it a great option for anyone looking to lose weight or maintain a healthy body composition.

How to Cook Skirt Steak

Skirt steak is a versatile cut of meat that can be cooked in a variety of ways. It's best cooked at high heat for a short period of time, which will give it a caramelized crust and a juicy interior. Grilling and broiling are two of the most popular methods for cooking skirt steak. To grill skirt steak, heat your grill to high heat and cook the steak for 3-4 minutes per side. To broil skirt steak, preheat your broiler and cook the steak for 3-4 minutes per side, or until it's cooked to your desired level of doneness. Another option is to pan-sear skirt steak. Heat a cast iron or stainless steel skillet over high heat and add some oil or butter. Sear the steak for 3-4 minutes per side, or until it's cooked to your liking. Let the steak rest for a few minutes before slicing and serving.

Skirt Steak Serving Size

A typical serving size of skirt steak is 4 oz (112 g), which provides 220 calories and 26 grams of protein. However, the serving size may vary depending on your individual needs and goals. For example, if you're looking to lose weight, you may want to stick to a smaller serving size or pair the steak with more veggies to bulk up the meal. If you're an athlete or trying to build muscle, you may want to increase your serving size to provide your body with the necessary protein and nutrients.

Skirt Steak Recipe Ideas

Skirt steak is a great addition to salads, stir-fries, and tacos. Try slicing it thinly and serving it over a bed of greens with some avocado and cherry tomatoes, or toss it with some veggies and rice for a quick stir-fry. Another option is to grill or broil the steak and serve it on a tortilla with some salsa, guacamole, and lime juice for a delicious taco Tuesday treat. You can also marinate the steak beforehand with your favorite flavorings, such as soy sauce and ginger or lime and cilantro.

Skirt Steak vs Other Cuts of Beef

Skirt steak is a lean cut of beef that's lower in calories and fat than other popular cuts like ribeye or filet mignon. However, it's also a little tougher than those cuts and requires careful cooking to achieve optimal tenderness. If you're looking for a similar flavor and texture to skirt steak, you could try flank steak or hanger steak. Both are lean cuts that are great for grilling or broiling. However, they may be slightly more expensive than skirt steak.