Beef Steak
Lean cuts such as sirloin deliver dense protein, iron and B12.
Nutrition per 100 g
Standardised to 100 g of beef steak, cooked for fair comparison. Typical serving: 100 g cooked, lean — 205 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 205 kcal | 205 kcal | 100 kcal |
| Protein | 30 g | 30 g | 14.6 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 9 g | 9 g | 4.4 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of beef steak, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.39 mg | 0.39 mg | 3% |
| Vitamin K | 1.4 µg | 1.4 µg | 1% |
| Thiamin | 0.069 mg | 0.069 mg | 6% |
| Riboflavin | 0.12 mg | 0.12 mg | 9% |
| Niacin | 7.5 mg | 7.5 mg | 47% |
| Vitamin B6 | 0.55 mg | 0.55 mg | 32% |
| Folate | 9 µg | 9 µg | 2% |
| Vitamin B12 | 1.8 µg | 1.8 µg | 75% |
| Pantothenic acid | 0.54 mg | 0.54 mg | 11% |
| Choline | 105 mg | 105 mg | 19% |
| Minerals | |||
| Calcium | 18 mg | 18 mg | 1% |
| Iron | 1.8 mg | 1.8 mg | 10% |
| Magnesium | 22 mg | 22 mg | 5% |
| Phosphorus | 201 mg | 201 mg | 16% |
| Potassium | 326 mg | 326 mg | 7% |
| Sodium | 53 mg | 53 mg | 2% |
| Zinc | 4.8 mg | 4.8 mg | 44% |
| Selenium | 28.9 µg | 28.9 µg | 53% |
| Copper | 0.088 mg | 0.088 mg | 10% |
| Manganese | 0.009 mg | 0.009 mg | <1% |
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat beef steak?
- Around 30 g of protein per portion.
- Haem iron is absorbed far better than plant iron.
How to include it
- Sear briefly and rest before slicing.
- Serve with a large portion of vegetables.
Things to consider
- Charring at very high heat forms unwanted compounds.
- Limit red meat to a few portions a week.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Lean Ground Beef, cooked
Five-percent-fat minced beef: a versatile, iron-rich base for everyday meals.
- kcal
- 176
- protein
- 26 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked
Lamb, cooked
A richly flavoured red meat with high zinc, B12 and haem iron.
- kcal
- 206
- protein
- 28.3 g
- fibre
- 0 g
per 100 g · Typical serving: 100 g cooked leg
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