Meat - Caloric, Fat, & Protein Nutrition Info

Steak is high in biological quality and contains a high protein. It means that steak protein can be absorbed and utilized for growth because it contains all nine essential amino acids required by the body. Maintaining our levels of lean muscle weight is crucial for keeping the metabolic rate efficiently high enough to burn enough calories to lose weight.

Protein, calories and fat content in meat

Type of Meat (100 gram)CaloriesFat Protein
Fillet Mignon, grilled2671726
Fillet Mignon (lean), grilled2181128
Rump Steak (Sirloin), grilled2301327
Rump Steak (Sirloin, lean), grilled183631
Silverside (lean), boiled126618
Silverside, boiled149917
Stewing Steak (lean)122423
Steweing Steak134515
Brisket, braised2891829
Brisket (lean), braised213833
Rib Eye (small ends, lean), grilled2491527
Mincemeat, stewed2021420

*The values are given for 100 grams (3.5 oz) cooked.

If a dieter is following a calorie controlled diet, there's a higher chance that protein will be wasted as energy. The more protein burned for energy, the less fat is burned from fat stores and burning more fat from the stores is what results in permanent weight loss.

When you are trying to watch what you eat, you may be considering giving up steaks altogether because of the high number of calories due to the high fat and protein content in steaks (a serving has a whopping 180-280 calories). To keep the calories in meat low, select the leanest portions. If you don’t want to sacrifice flavor, then you can go with a non-lean steak, but have a smaller portion. It may also be a good idea to stew lean pieces of beef with vegetables like broccoli. Try not to consume high calorie vegetables like fried potatoes or gravy with your meat. You will add hundreds of unnecessary calories otherwise.

Also, pay attention how you cook the meat. A steak that’s pan fried in its own juices or in a sauce will wind up containing more calories than one that’s grilled. And there is no need to cook meat in oil or butter; meat is fatty enough as is.

Values for steak protein may vary between different pieces of meat, use only as guide!


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