Beef steak is a cut of raw beef typically grilled, pan-seared or broiled and served as a centrepiece protein in meals across many cuisines worldwide. Per 100 g, raw beef steak provides 145 kcal, 21.4 g of protein, 6 g of fat and zero carbohydrates or dietary fibre, making it a lean, high-protein option. It is a notable source of potassium at 340 mg per 100 g and phosphorus at 200 mg per 100 g. On the vitamin side, it contributes 75 mg of choline and 7.5 mg of niacin per 100 g. No glycemic index is assigned, as beef steak contains no carbohydrates. It is compatible with gluten-free, dairy-free, keto, paleo and low-FODMAP dietary patterns.
How many calories in a beef steak?
Raw beef steak contains 145 kcal per 100 g. A typical restaurant-sized steak of around 225 g would come in at roughly 325 kcal before cooking, though some moisture is lost during cooking, slightly concentrating the calorie count per gram.
How much protein is in a beef steak?
Beef steak provides 21.4 g of protein per 100 g raw weight, making it one of the more protein-dense whole foods available. A 200 g steak delivers around 43 g of protein before accounting for any cooking losses.
Is beef steak keto-friendly?
Yes, beef steak is well suited to a keto diet. It contains 0 g of carbohydrates per 100 g, with all its calories coming from protein (21.4 g) and fat (6 g), which aligns directly with the macronutrient targets of a ketogenic eating pattern.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 220 kcal |
| Protein | 30.0 g |
| Fat | 10.5 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 4.1 g |
| Monounsaturated | 4.4 g |
| Polyunsaturated | 0.40 g |
| Trans | 0.40 g |
| Omega-3 | 0.060 g |
| Omega-6 | 0.30 g |
| Cholesterol | 89.0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 5.0 mg |
| Iron | 2.1 mg |
| Magnesium | 24.0 mg |
| Phosphorus | 215 mg |
| Potassium | 357 mg |
| Sodium | 56.0 mg |
| Zinc | 5.2 mg |
| Copper | 0.10 mg |
| Manganese | 0.010 mg |
| Selenium | 28.0 mcg |
| Iodine | 4.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0.10 mcg |
| Vitamin E | 0.50 mg |
| Vitamin K | 1.4 mcg |
| Thiamin (B1) | 0.070 mg |
| Riboflavin (B2) | 0.22 mg |
| Niacin (B3) | 9.8 mg |
| Pantothenic acid (B5) | 0.40 mg |
| Vitamin B6 | 0.59 mg |
| Folate (B9) | 7.0 mcg |
| Vitamin B12 | 2.3 mcg |
| Choline | 90.0 mg |
Other cooking states of Beef steak
Raw beef steak (145 kcal).
