Protein
Lean beef steak
Heme iron and natural creatine, well absorbed.
Nutrition facts
Serving: 120 g
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 209 kcal | |
| Protein | 36.5 g | |
| Carbs | 0 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0 g | 0 % |
| Fat | 7 g | 9 % |
| Saturated fat | 2.4 g | 12 % |
| Sodium | 71 mg | 3 % |
| Vitamin B12 | 5 µg | 190 % |
| Zinc | 9 mg | 81 % |
| Selenium | 41 µg | 75 % |
| Niacin (B3) | 7 mg | 46 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The table describes the lean portion, trimmed of all visible fat: border fat left on the cut adds calories the number does not show.
- Canadian grades (A, AA, AAA, Prime) measure marbling, meaning intramuscular fat, not protein content: the higher the grade, the fattier the cut.
Preparation
A whole steak can be served pink: 63°C at the centre (Health Canada). Exception: a “mechanically tenderized” steak (mandatory labelling in Canada) has surface bacteria pushed inside by the needles; cook to at least 63°C, turning it at least twice.
To mention to a professional
- If you have hemochromatosis, the heme iron in beef is absorbed especially well; mention it to your professional.
Sources
- Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled
- USDA FoodData Central, SR Legacy (Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0 in fat)
- Canadian Beef Grading Agency and CFIA, beef grades (marbling)
- National Cancer Institute, Chemicals in Meat Cooked at High Temperatures and Cancer Risk fact sheet
- Health Canada, Safe Internal Cooking Temperatures and labelling of mechanically tenderized beef
- NIH Office of Dietary Supplements, Zinc and Vitamin B12 fact sheets
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.