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Steak (Medium) Calories
Rich in iron and protein, medium-cooked steak
CALORIES
GI
POTASSIUM
FIBER
Steak (Medium) Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
0g
· 0%
Protein
26g
· 40%
Fat
17g
· 60%
Fiber
0g
Steak (Medium) Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B6
0.5mg · 29% DV
B3
4.5mg · 28% DV
B2
0.19mg · 15% DV
Minerals
Zinc
5mg · 45% DV
Selenium
22µg · 40% DV
Phosphorus
200mg · 29% DV
Iron
3mg · 17% DV
Steak (Medium) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Steak (Medium) 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 Steak (Medium) Contain Allergens?
No known major allergens
Which Diets Is Steak (Medium) 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
Steak (Medium) Fat Profile
SATURATED
7.2g
MONOUNSATURATED
7.5g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Steak (Medium)
Steak (Medium) — Frequently Asked Questions
Is medium steak safe to eat?
For an intact cut of beef, medium doneness is commonly eaten when the outside has been seared well. Pregnant people, older adults, young children, and anyone with a weakened immune system should choose more thoroughly cooked meat.
Why should steak rest after cooking?
Resting helps the juices redistribute through the meat instead of running out immediately when cut. That usually gives a juicier texture and more even bite.
Does marinating steak make it more tender?
It can, especially on the surface, and it also adds flavor. Very acidic marinades left on too long can make the exterior mushy rather than truly tender throughout.
Is steak better in a pan or on a grill?
Both can work well; the key is high heat for good browning on the outside. A heavy pan gives more control, while a grill adds a smoky flavor.
What should I eat with steak to make it a more balanced meal?
Since steak has protein and fat but no carbs or fiber, pairing it with vegetables, salad, beans, potatoes, rice, or whole grains can round out the meal. The best choice depends on whether you want more fiber, more training fuel, or a lighter plate.
Is steak better before or after a workout?
Many people prefer it after training because it is a substantial protein food. Before exercise, its fat and protein can feel heavy for some, so timing it earlier or choosing a smaller portion may be more comfortable.
How long does steak keep in the fridge?
Raw steak is best cooked within 1 to 2 days in the refrigerator. Cooked steak usually keeps about 3 to 4 days if cooled promptly and stored in a sealed container.
Can steak be frozen?
Yes, both raw and cooked steak freeze well when wrapped tightly to limit air exposure. Thawing in the refrigerator is the safest method and helps preserve texture better than thawing at room temperature.
Is steak a good food for iron intake?
Yes, beef is known for heme iron, the form your body generally absorbs more easily than iron from many plant foods. That can make it a useful option for people trying to improve iron intake.
Is it a problem to eat steak every day?
It is usually better to think in terms of overall pattern rather than one food alone. Regular variety across protein sources, including fish, eggs, legumes, and dairy if used, supports a more balanced diet.
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Nutrition data compiled from USDA FoodData Central and scientific sources.