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Beef steak (raw) Calories
High in protein, iron, and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Beef steak (raw) Nutrition Facts
Selected: 100 g
135
KCAL / 100G
Carbs
0g
· 0%
Protein
20.6g
· 62%
Fat
5.6g
· 38%
Fiber
0g
Beef steak (raw) Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B6
0.5mg · 29% DV
B3
4.5mg · 28% DV
B2
0.18mg · 14% DV
Minerals
Zinc
4mg · 36% DV
Phosphorus
180mg · 26% DV
Selenium
13µg · 24% DV
Iron
3mg · 17% DV
Beef steak (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beef steak (raw) Processed?
NOVA 1
Unprocessed
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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Beef steak (raw) 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 (raw) Fat Profile
SATURATED
2.3g
MONOUNSATURATED
2.2g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Beef steak (raw)
Beef steak (raw) — Frequently Asked Questions
How should raw beef steak be stored safely?
Keep steak refrigerated, sealed to prevent leaks, and separate from ready-to-eat foods. Cook it soon after purchase, or portion and freeze it for longer storage.
Can raw beef steak be frozen?
Yes. Wrap it tightly or use an airtight freezer bag to limit freezer burn and protect quality. Thaw it in the refrigerator rather than on the counter.
What is the best way to thaw a beef steak?
Thaw it slowly in the refrigerator on a plate or tray to catch any drips. For a faster option, thaw a sealed package in cold water and cook it promptly afterward.
How do you keep steak from becoming tough in a pan?
Pat the surface dry, use a properly hot pan, and avoid repeatedly moving the steak while it sears. Let it rest for a few minutes after cooking so the juices redistribute.
Should raw beef steak be washed before cooking?
No. Washing does not remove harmful bacteria and can spread them through splashing water. Pat the steak dry instead, then thoroughly clean hands, utensils, boards, and work surfaces.
Does marinating beef steak make it tender?
Marinades containing yogurt, lemon, vinegar, or wine can add flavor and slightly soften the surface, but they do not deeply tenderize a thick steak. Very acidic marinades left too long can make the outside mushy.
Is beef steak a good food after a workout?
Steak provides complete protein that can support muscle repair after training. Pairing it with a carbohydrate food such as potatoes, rice, or bread can help replenish energy stores after demanding exercise.
Is beef steak useful for people concerned about low iron intake?
Beef contains heme iron, a form generally absorbed more efficiently than iron from plant foods. Serving it with vitamin C-rich foods, such as peppers, tomatoes, or citrus, can further support iron absorption.
Is beef steak better than chicken breast?
Neither is automatically better: both provide high-quality protein, while the best choice depends on preference and the rest of the meal. Steak is especially valued for nutrients such as iron, zinc, and vitamin B12, whereas chicken breast is often chosen for its milder flavor and lean profile.
Who should be careful about eating beef steak?
People with gout or elevated uric acid may need to limit red meat according to their individual care plan. Those with kidney disease or who have been advised to restrict saturated fat or cholesterol should also discuss portion size and frequency with a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.