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Steak nutrition: calories, carbs, GI, protein, fiber, fats

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Steak

Steak
Glycemic index ⓘ Source:
The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
0 (low)
Insulin index ⓘ II for topside lean beef steak https://academic.oup.com/ajcn/article/66/5/1264/4655967 51
Calories ⓘ Calories per 100-gram serving 271
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 0 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 11.6 (acidic)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 13% Protein ⓘHigher in Protein content than 87% of foods
TOP 14% Zinc ⓘHigher in Zinc content than 86% of foods
TOP 15% Saturated Fat ⓘHigher in Saturated Fat content than 85% of foods
TOP 17% Fats ⓘHigher in Fats content than 83% of foods
TOP 17% Monounsaturated Fat ⓘHigher in Monounsaturated Fat content than 83% of foods

Steak calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 271
Calories in 3 oz 230 85 g
Calories in 1 steak 680 251 g

Steak Glycemic index (GI)

Source:
The food is assumed to have 0 or no glycemic index bason on the fact that it has no carbs and that foods with 0 carbs have no glycemic index
Check out our Glycemic index chart page for the full list.
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 90% 17% 70% 25% 8% 173% 29% 0% 174% 0%
Calcium: 12 mg of 1,000 mg 1%
Iron: 2.4 mg of 8 mg 30%
Magnesium: 23 mg of 420 mg 5%
Phosphorus: 163 mg of 700 mg 23%
Potassium: 279 mg of 3,400 mg 8%
Sodium: 58 mg of 2,300 mg 3%
Zinc: 6.34 mg of 11 mg 58%
Copper: 0.085 mg of 1 mg 9%
Manganese: 0 mg of 2 mg 0%
Selenium: 31.8 µg of 55 µg 58%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Zinc
6.34 mg
TOP 14%
Iron
2.4 mg
TOP 30%
Selenium
31.8 µg
TOP 30%
Potassium
279 mg
TOP 42%
Phosphorus
163 mg
TOP 49%
Magnesium
23 mg
TOP 50%
Copper
0.085 mg
TOP 60%
Sodium
58 mg
TOP 66%
Calcium
12 mg
TOP 71%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Vitamin A: 25 IU of 5,000 IU 1%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0.1 µg of 10 µg 1%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.074 mg of 1 mg 6%
Vitamin B2: 0.301 mg of 1 mg 23%
Vitamin B3: 5.149 mg of 16 mg 32%
Vitamin B5: 0 mg of 5 mg 0%
Vitamin B6: 0.5 mg of 1 mg 38%
Folate: 6 µg of 400 µg 2%
Vitamin B12: 2.2 µg of 2 µg 92%
Vitamin K: 1.6 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin B6
0.5 mg
TOP 25%
Vitamin B2
0.301 mg
TOP 25%
Vitamin B12
2.2 µg
TOP 29%
Vitamin B3
5.149 mg
TOP 32%
Vitamin A
25 IU
TOP 57%
Vitamin B1
0.074 mg
TOP 59%
Vitamin D
0.1 µg
TOP 60%
Vitamin K
1.6 µg
TOP 70%
Folate
6 µg
TOP 76%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

25% 20% 55%
Protein:
Daily Value: 50%
24.85 g of 50 g
50%
Fats:
Daily Value: 29%
19.02 g of 65 g
29%
Carbs:
Daily Value: 0%
0 g of 300 g
0%
Water:
Daily Value: 3%
55.59 g of 2,000 g
3%
Other:
0.54 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 298% 335% 248% 236% 340% 192% 171% 205% 399%
Tryptophan: 278 mg of 280 mg 99%
Threonine: 1171 mg of 1,050 mg 112%
Isoleucine: 1157 mg of 1,400 mg 83%
Leucine: 2142 mg of 2,730 mg 78%
Lysine: 2380 mg of 2,100 mg 113%
Methionine: 672 mg of 1,050 mg 64%
Phenylalanine: 997 mg of 1,750 mg 57%
Valine: 1242 mg of 1,820 mg 68%
Histidine: 931 mg of 700 mg 133%

Fat type information

46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g

All nutrients for Steak per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 271kcal 14% 34% 5.8 times more than OrangeOrange
Protein 24.85g 59% 13% 8.8 times more than BroccoliBroccoli
Fats 19.02g 29% 17% 1.8 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 0g N/A 75% N/AChocolate
Carbs 0g 0% 100% N/ARice
Cholesterol 78mg 26% 23% 4.8 times less than EggEgg
Vitamin D 0.1µg 1% 60% 22 times less than EggEgg
Iron 2.4mg 30% 30% 1.1 times less than BeefBeef
Calcium 12mg 1% 71% 10.4 times less than MilkMilk
Potassium 279mg 8% 42% 1.9 times more than CucumberCucumber
Magnesium 23mg 5% 50% 6.1 times less than AlmondAlmond
Sugar 0g N/A 100% N/ACoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.09mg 9% 60% 1.7 times less than ShiitakeShiitake
Zinc 6.34mg 58% 14% Equal to BeefBeef
Phosphorus 163mg 23% 49% 1.1 times less than Chicken meatChicken meat
Sodium 58mg 3% 66% 8.4 times less than White BreadWhite Bread
Vitamin A 25IU 1% 57% 668.2 times less than CarrotCarrot
Vitamin A RAE 7µg 1% 54%
Selenium 31.8µg 58% 30%
Vitamin B1 0.07mg 6% 59% 3.6 times less than Pea rawPea raw
Vitamin B2 0.3mg 23% 25% 2.3 times more than AvocadoAvocado
Vitamin B3 5.15mg 32% 32% 1.9 times less than Turkey meatTurkey meat
Vitamin B6 0.5mg 38% 25% 4.2 times more than OatOat
Vitamin B12 2.2µg 92% 29% 3.1 times more than PorkPork
Vitamin K 1.6µg 1% 70% 63.5 times less than BroccoliBroccoli
Folate 6µg 2% 76% 10.2 times less than Brussels sproutBrussels sprout
Saturated Fat 8.44g 42% 15% 1.4 times more than BeefBeef
Monounsaturated Fat 9.17g N/A 17% 1.1 times less than AvocadoAvocado
Polyunsaturated fat 0.9g N/A 48% 52.6 times less than WalnutWalnut
Tryptophan 0.28mg 0% 53% 1.1 times less than Chicken meatChicken meat
Threonine 1.17mg 0% 49% 1.6 times more than BeefBeef
Isoleucine 1.16mg 0% 53% 1.3 times more than Salmon rawSalmon raw
Leucine 2.14mg 0% 51% 1.1 times less than Tuna BluefinTuna Bluefin
Lysine 2.38mg 0% 49% 5.3 times more than TofuTofu
Methionine 0.67mg 0% 53% 7 times more than QuinoaQuinoa
Phenylalanine 1mg 0% 55% 1.5 times more than EggEgg
Valine 1.24mg 0% 54% 1.6 times less than Soybean rawSoybean raw
Histidine 0.93mg 0% 49% 1.2 times more than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 51% 690 times less than SalmonSalmon
Omega-3 - DHA 0g N/A 51% 1460 times less than SalmonSalmon
Omega-3 - DPA 0.01g N/A 41% 13.1 times less than SalmonSalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 271
% Daily Value*
29%
Total Fat 19g
36%
Saturated Fat 8g
Trans Fat g
26%
Cholesterol 78mg
3%
Sodium 58mg
0%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 25g
Vitamin D 6mcg 1%

Calcium 12mg 1%

Iron 2mg 25%

Potassium 279mg 8%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Steak nutrition infographic

Steak nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.