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Beef Steak Calories
High in protein, iron, and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Beef Steak Nutrition Facts
Selected: 100 g
217
KCAL / 100G
Carbs
0g
· 0%
Protein
26.1g
· 49%
Fat
12.2g
· 51%
Fiber
0g
Beef Steak Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
Vitamin D
7µg · 35% DV
B3
4.1mg · 26% DV
B6
0.4mg · 24% DV
Minerals
Zinc
5mg · 45% DV
Selenium
18µg · 33% DV
Phosphorus
190mg · 27% DV
Iron
3mg · 17% DV
Beef Steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beef Steak 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 Contain Allergens?
No known major allergens
Which Diets Is Beef Steak 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 Fat Profile
SATURATED
4.8g
MONOUNSATURATED
5.2g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Beef Steak
Beef Steak — Frequently Asked Questions
How do you get a good sear on beef steak?
Pat the steak dry and cook it in a very hot pan without overcrowding it. A dry surface and enough space around the meat help it brown rather than steam.
Why does beef steak turn tough and dry?
Overcooking, starting with an insufficiently hot pan, and cutting it immediately are common causes. Letting the steak rest for a few minutes after cooking helps redistribute its juices.
Does beef steak need to be marinated?
Not necessarily; a tender steak can taste excellent with simple seasoning and proper cooking. Marinades are more useful for less tender cuts, where they can add flavor and modestly improve the surface texture.
When should you salt a steak?
Salt it just before cooking or after cooking for a simple, reliable approach. Salting well in advance can also work, but the steak needs adequate uncovered time in the refrigerator for dry brining.
How long does beef steak keep in the fridge?
After opening, raw steak is best cooked within one to two days when refrigerated properly. Cooked steak generally keeps for three to four days in a sealed container; discard it if it smells off or feels sticky.
Can beef steak be frozen?
Yes. Wrap it tightly with as little air exposure as possible to protect quality, then thaw it slowly in the refrigerator rather than at room temperature.
What goes well with beef steak?
Vegetables such as peppers, broccoli, or a lemony leafy salad provide vitamin C, which can support absorption of the iron in meat. Potatoes, rice, and bread make the meal more energy-dense, so choose the portion to suit your needs.
Is steak better before or after a workout?
Its protein makes steak a useful option in a post-workout meal to support muscle repair. A large, fatty steak immediately before intense exercise may feel heavy and digest slowly for some people.
Is it bad to eat beef steak at night?
Eating steak at night is not inherently harmful; meal size and personal digestion matter more. A large or fatty portion close to bedtime may worsen reflux or fullness in sensitive people.
Can you eat beef steak every day?
Rather than relying on large servings of red meat daily, it is generally more balanced to rotate protein sources such as fish, poultry, eggs, legumes, and plant foods. People with cardiovascular risk, high cholesterol, gout, or kidney disease should discuss their intake pattern with a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.