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Lean beef steak, grilled Calories
High protein, zero carb, iron-rich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lean beef steak, grilled (150 g) has 326 calories. That works out to 217 calories per 100 g. It contains 0 g of carbs, 44.1 g of protein, 15.2 g of fat and 0 g of fiber. Its 3.5 µg of B12 covers 144% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean beef steak, grilled Nutrition Facts
Selected: 1 piece (medium) · 150 g
326
KCAL / 150G
Carbs
0g
· 0% DV
Protein
44.1g
· 88% DV
Fat
15.2g
· 19% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 56% · Fat 44%
Lean beef steak, grilled nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 326 kcal | |
| Total fat | 15.2 g | 19% |
| Saturated fat | 6 g | 30% |
| Trans fat | 0.18 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 44.1 g | 88% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Lean beef steak, grilled?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 326 kcal |
| ½ piece (half) | 75 g | 163 kcal |
| 3 ounce (medium) | 85 g | 184 kcal |
| 100 g | 100 g | 217 kcal |
| 1 piece (small) | 100 g | 217 kcal |
| 1 serving (medium) | 180 g | 391 kcal |
| 1 piece (large) | 220 g | 477 kcal |
| 1 serving (large) | 250 g | 543 kcal |
| 1 piece (jumbo) | 300 g | 651 kcal |
Calculated from 217 calories per 100 g.
Frequently Asked Questions About Lean beef steak, grilled
Which cut is best for grilled lean beef steak?
Tenderloin and top sirloin are popular choices for grilled lean beef steak. Ask for evenly cut steaks of similar thickness so they cook at the same rate and are less likely to dry out.
How do you keep grilled lean beef steak tender?
Cook grilled lean beef steak over a hot grill and avoid leaving it on the heat too long. Pat the surface dry before cooking, then let the steak rest briefly before slicing across the grain.
Should you marinate grilled lean beef steak?
Yes, a marinade can add flavor, but it is not essential for a good steak. Use oil, herbs, and seasonings; if the marinade contains lemon juice or vinegar, avoid leaving the beef in it for too long.
What internal temperature should grilled lean beef steak reach?
For food safety, whole-cut grilled lean beef steak should reach 145°F (63°C) at its thickest point, followed by a three-minute rest. Check with a food thermometer rather than judging doneness by color alone.
Why does grilled lean beef steak stick to the grill?
Grilled lean beef steak often sticks when the grill is not hot enough, the grates are dirty, or the meat is turned too soon. Preheat and clean the grates, lightly oil the steak, and turn it once it releases easily.
Should you rest grilled lean beef steak before slicing it?
Yes, resting grilled lean beef steak for a few minutes helps keep more juices in the meat when you cut it. Set it on a warm plate without wrapping it tightly, which can soften the browned surface.
Can you freeze grilled lean beef steak?
Yes, freeze grilled lean beef steak in an airtight, freezer-safe package once it has cooled. Divide it into portions before freezing, and thaw it in the refrigerator so it warms evenly when reheated.
How long does grilled lean beef steak last in the fridge?
Cooked grilled lean beef steak keeps for three to four days in the refrigerator when stored in a covered container. Refrigerate it within two hours of cooking, and reheat only the portion you plan to eat.
Is grilled lean beef steak a good post-workout meal?
Yes, grilled lean beef steak provides protein that can contribute to muscle repair after exercise. Pair it with a carbohydrate source, such as potatoes, rice, or bread, to make a more complete recovery meal.
What sauces go well with grilled lean beef steak?
Chimichurri, peppercorn sauce, and herb butter all pair well with grilled lean beef steak. For a lighter topping, try salsa verde or a squeeze of lemon with chopped fresh herbs.
Lean beef steak, grilled Vitamins & Minerals
Vitamins
B12
3.45µg · 144% DV
B3
8.7mg · 54% DV
B6
0.68mg · 40% DV
B2
0.27mg · 21% DV
Minerals
Selenium
39µg · 71% DV
Zinc
7.65mg · 70% DV
Phosphorus
345mg · 49% DV
Iron
3.9mg · 22% DV
Potassium ⭐
510mg · 15% DV
Sodium
87mg · 4% DV
Lean beef steak, grilled Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean beef steak, grilled
To burn the 326 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Lean beef steak, grilled?
Lean beef steak, grilled is a relatively lean cut of beef cooked over a grill or on a hot ridged pan. The outside develops a browned, lightly smoky crust, while the centre stays juicier or firmer depending on how long it cooks. It is commonly served as a main course, with vegetables, salad or potatoes; at home, it also works well sliced over a grain bowl or tucked into a sandwich.
It is protein-rich and provides iron, with 29.4 g of protein per 100 g. For a lighter plate, pair it with plenty of vegetables and use a simple dressing rather than a rich sauce.
How Nutritious Is Lean beef steak, grilled?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Lean beef steak, grilled 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 Lean beef steak, grilled Contain Allergens?
No known major allergens
Which Diets Is Lean beef steak, grilled 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
Lean beef steak, grilled Fat Profile
SATURATED
6g
MONOUNSATURATED
6.6g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.