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Beef Steak (Medium Rare) Calories
High in protein, source of iron and B12
CALORIES
GI
POTASSIUM
FIBER
Beef Steak (Medium Rare) Nutrition Facts
Selected: 100 g
210
KCAL / 100G
Carbs
0g
· 0%
Protein
26g
· 49%
Fat
12g
· 51%
Fiber
0g
Beef Steak (Medium Rare) Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B6
0.6mg · 35% DV
B3
4.5mg · 28% DV
B2
0.19mg · 15% DV
Minerals
Zinc
5mg · 45% DV
Selenium
18µg · 33% DV
Phosphorus
210mg · 30% DV
Iron
3mg · 17% DV
Beef Steak (Medium Rare) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beef Steak (Medium Rare) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beef Steak (Medium Rare) Contain Allergens?
No known major allergens
Which Diets Is Beef Steak (Medium Rare) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beef Steak (Medium Rare) Fat Profile
SATURATED
5g
MONOUNSATURATED
5.5g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 1.9:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Beef Steak (Medium Rare)
Beef Steak (Medium Rare) — Frequently Asked Questions
Is medium-rare beef steak safe to eat?
Safety depends on meat quality, handling, and whether the outside is properly seared. Whole cuts of beef are generally lower risk than ground beef, but pregnant people, older adults, and anyone with a weakened immune system should choose a more fully cooked steak.
Why should steak be rested after cooking?
Resting helps the juices redistribute through the meat instead of running out immediately when cut. That usually gives a juicier texture and better eating quality.
Does cooking a steak to medium rare reduce its protein?
Cooking does not remove the protein; it mainly changes the protein structure. Overcooking is more likely to affect tenderness and moisture than to meaningfully “destroy” the protein.
Does marinating beef steak change its nutrition a lot?
A simple marinade usually does not significantly change the steak’s core protein content. However, sugary sauces or added oil can change the overall calorie load and flavor profile.
Is medium-rare steak better before or after a workout?
It often fits better after training because it provides substantial protein for recovery. Before training, its fat content may feel heavy for some people, so portion size and timing matter.
What foods pair well with steak for a more balanced meal?
Vegetables add fibre and volume, while potatoes, rice, or whole grains can provide extra energy if needed. That combination usually makes the meal more filling and nutritionally rounded.
Is eating red meat at night unhealthy?
Eating it at night is not automatically unhealthy. The bigger factors are portion size, total diet, and whether a heavier meal affects your sleep or digestion.
Which is a better choice: beef steak or chicken breast?
It depends on your goal: steak is valued for its iron, vitamin B12, and richer flavor, while chicken breast is often chosen as a leaner, milder option. The better choice depends on taste, budget, and what the rest of your day looks like nutritionally.
How should cooked steak be stored, and can it be frozen?
Let it cool, then store it in a sealed container in the refrigerator. If you will not eat it soon, freezing is a practical way to keep it longer with better safety and quality.
Is it a good idea to eat steak every day?
Relying on one food every day is usually less ideal than eating a variety of protein sources. Rotating steak with fish, eggs, legumes, and other proteins supports a more balanced diet.
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Nutrition data compiled from USDA FoodData Central and scientific sources.