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Lean steak Calories
High protein, low fat, source of iron and B vitamins
CALORIES
GI
POTASSIUM
FIBER
Lean steak Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
0g
· 0%
Protein
22.5g
· 70%
Fat
4.2g
· 30%
Fiber
0g
Lean steak Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B3
4.8mg · 30% DV
B6
0.5mg · 29% DV
B2
0.19mg · 15% DV
Minerals
Zinc
5mg · 45% DV
Selenium
18µg · 33% DV
Phosphorus
210mg · 30% DV
Iron
3mg · 17% DV
Lean steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Lean steak 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 Lean steak Contain Allergens?
No known major allergens
Which Diets Is Lean 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
Lean steak Fat Profile
SATURATED
1.6g
MONOUNSATURATED
1.7g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Lean steak
Lean steak — Frequently Asked Questions
How can I cook lean steak without making it tough?
Let the steak sit briefly before cooking, sear it in a very hot pan, and avoid overcooking it. Resting it for a few minutes after cooking helps retain its juices.
Does lean steak need to be marinated?
Tenderloin is naturally tender, so marinating is optional rather than necessary. A short marinade with olive oil, garlic, pepper, and herbs adds flavor, but leaving it in a strongly acidic marinade too long can make the texture mushy.
Is lean steak better pan-seared or grilled?
Both methods work well: pan-searing gives a more controllable crust, while grilling adds a smoky flavor. Because it is lean, high heat and a short cooking time are especially useful with either method.
How does lean steak compare with chicken breast?
Chicken breast has a milder flavor, while steak offers a more robust meat flavor and naturally provides animal-source nutrients such as iron and vitamin B12. The best choice depends on taste, budget, and the variety you want in your meals.
Is lean steak better before or after a workout?
It can work well as a post-workout protein source, especially when paired with a carbohydrate food such as potatoes, rice, or bread. A large steak meal immediately before training may feel heavy for some people.
Is it bad to eat lean steak at night?
Eating steak at night is not inherently harmful; portion size, preparation, and your individual digestion matter more. People with reflux may prefer to avoid a large or heavily seasoned steak meal close to bedtime.
How long does cooked lean steak keep in the refrigerator?
Refrigerate cooked steak within two hours in a sealed container and generally eat it within three to four days. Reheat it thoroughly and avoid repeatedly cooling and reheating the same portion.
Can lean steak be frozen?
Yes, both raw and cooked steak can be frozen in airtight packaging. Thaw it slowly in the refrigerator rather than leaving it at room temperature for a long period.
Does juice coming out of steak mean it has lost all its nutritional value?
No. The liquid released during cooking or resting is mostly water and meat juices; it does not mean the steak has lost all of its protein. Resting the steak before slicing can help it stay juicier.
Who should be cautious with lean steak?
People with gout or high uric acid may need to limit red meat according to advice from their clinician or dietitian. Those with kidney disease or a prescribed protein restriction should also follow their individual nutrition plan.
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Nutrition data compiled from USDA FoodData Central and scientific sources.