Tue. Jan 31st, 2023

What does Research Say about Steak Calories?

Research indicates that steaks are not a major cause of obesity and that there is no direct link between consumption of red meat and heart disease, diabetes and some types of cancer. This is because all meat is made up of a certain percentage of water and protein, with Fat being a major difference.

There are many types of cuts and various cooking methods to make beef steak taste good. Research indicates that steaks, in general, have the lowest fat content compared to other types of meat. Therefore, steak can be part of a well-balanced diet and health plan when cooked properly.

Composition of Steak Calories:

In addition to proteins and fats, steak contains many other important nutrients such as minerals and vitamins that are essential for our well-being.

  1. Protein:

Steak is well-known for its high percentage of protein, which is about 17%, compared to about 10% in chicken breast and 8% in turkey meat. Protein plays an important role in regulating the body’s calcium, phosphorus, and iron levels.

  1. Fat:

There is a misconception that steak is high in fat and should be avoided. However, research indicates that this is not true. Steak contains only about 17% fat compared to other types of meat such as veal, pork and lamb, which contain 21%, 18% and 19%, respectively.

  1. Cholesterol:

Steak has a relatively low level of Cholesterol, which is only 54 mg per 100 g of serving size. This is lower than chicken breast at 81mg, beef liver at 96mg, beef tongue at 103mg, beef kidney at 114mg and turkey meat with 175mg.

  1. Minerals and Vitamins:

Steak has a significant amount of iron, zinc and various other minerals. These are needed for the proper functioning of the body. In addition, studies show that consumption of red meat improves mood, prevents anemia and boosts memory function.

  1. Calories:

Steak has about 237 calories per 100 g, slightly higher than chicken breast at 231 calories, turkey meat at 230 calories and fish filet at 243 calories.

The nutritional value of steak is affected by the method used in cooking, the age of the animal, breed type, feeding regime and many other factors. This means that different cuts can have varying nutritional values. Therefore you need to know what cut you are eating before cooking and try as much as possible to avoid overcooking it because this will result in a loss of nutrients and water content.

How To Cook Best Beef Steak?

Cooking a great steak is easy if you follow these three simple rules:

  • Prepare your kitchen properly: Make sure you have the right utensils and equipment, clean your utensils and work area well before you start, and make sure the ingredients are fresh and of good quality.

  • Choose the right cut of meat: Different cuts have different fat contents, textures, and flavours, so choose one that appeals to you. Remember that beef tenderloin is leaner than rib eye or T-bone; top sirloin has a mild flavour while bottom sirloin has a more robust flavour; shell steak is also tender but flavorful compared to regular steak, etc.

  • Know how to cook it right: Steak is best if grilled over charcoal or coal fire, broiled in the oven or pan-fried. If you choose to pan-fry, make sure that the steak has been dried before cooking and use little oil (about 1 tbsp at most), and try not to overcook your steak as this will result in a loss of natural juices.


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