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)	Calories	Fat	Protein
Fillet Mignon, grilled	267	17	26
Fillet Mignon (lean), grilled	218	11	28
Rump Steak (Sirloin), grilled	230	13	27
Rump Steak (Sirloin, lean), grilled	183	6	31
Silverside (lean), boiled	126	6	18
Silverside, boiled	149	9	17
Stewing Steak (lean)	122	4	23
Steweing Steak	134	5	15
Brisket, braised	289	18	29
Brisket (lean), braised	213	8	33
Rib Eye (small ends, lean), grilled	249	15	27
Mincemeat, stewed	202	14	20

*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!