Steak
Good nutritional profile
Grilled or pan-seared beef steak.
Steak is a thick cut of beef such as sirloin, ribeye or fillet, seasoned with salt and pepper and grilled or pan-seared, often basted with butter. It is high in protein, a good source of iron, zinc and vitamin B12, and has no carbohydrate; the fat depends on the cut, and ribeye has much more than sirloin or fillet. Trimming the visible fat before eating cuts the saturated fat.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 26g | 46.4% |
| Fat | 15g | 21.4% |
| Carbs | 0g | 0.0% |
| Simple Sugars | 0g | Estimate |
| Complex Carbs | 0g | Estimate |
| Water | 55g | 2.2% |
| Calories | 250 | 11.1% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 6.58 | g | 32.9% |
| Monounsaturated | 6.84 | g | 27.4% |
| Polyunsaturated | 0.86 | g | 6.6% |
| Omega-3 | 0.258 | g | Estimate |
| Omega-6 | 0.602 | g | Estimate |
| Trans | 0.06 | g | 3.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.16 | mg |
| Vitamin E | 0.68 | mg |
| Selenium | 28.6 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 20.9 | mcg | 2.3% |
| vitamin B1 | 0.098 | mg | 8.2% |
| vitamin B2 | 0.253 | mg | 19.5% |
| vitamin B3 | 4.76 | mg | 29.8% |
| vitamin B6 | 0.372 | mg | 21.9% |
| vitamin B9 | 2.63 | mcg | 0.7% |
| vitamin B12 | 1.8 | mcg | 75.0% |
| vitamin C | 0.158 | mg | 0.2% |
| vitamin D | 0.107 (4 IU) | mcg | 0.7% |
| vitamin E | 0.678 | mg | 4.5% |
| vitamin K | 3.08 | mcg | 2.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 13.2 | mg | 1.3% |
| iron | 2.27 | mg | 12.6% |
| magnesium | 23.5 | mg | 5.9% |
| phosphorus | 160 | mg | 22.9% |
| potassium | 282 | mg | 10.8% |
| sodium | 540 | mg | 23.5% |
| zinc | 5.79 | mg | 52.6% |
| copper | 0.084 | mg | 9.3% |
| manganese | 0.067 | mg | 2.9% |
| selenium | 28.6 | mcg | 52.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 955 | mg | 136.4% | 211% |
| Isoleucine | 1207 | mg | 86.2% | 142% |
| Leucine | 2220 | mg | 81.3% | 129% |
| Lysine | 2453 | mg | 116.8% | 181% |
| Methionine | 961 | mg | 91.5% | 148% |
| Phenylalanine | 1999 | mg | 114.2% | 173% |
| Threonine | 1217 | mg | 115.9% | 172% |
| Tryptophan | 292 | mg | 104.3% | 157% |
| Valine | 1298 | mg | 71.3% | 115% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Ribeye or sirloin steaks 2 (250 g each)
- Salt 2 tsp
- Black pepper 1 tsp
- Vegetable oil 1 tbsp
- Butter 30 g
- Garlic 2 cloves
- Fresh thyme 2 sprigs
Instructions
- 1
Take the steaks out of the fridge 30 minutes before cooking and pat them completely dry.
- 2
Season generously on both sides with salt and pepper.
- 3
Heat the oil in a heavy skillet over high heat until it just starts to smoke.
- 4
Sear the steaks for 2 to 3 minutes per side without moving them, until a deep brown crust forms.
- 5
Add the butter, crushed garlic and thyme, then tilt the pan and baste the steaks with the foaming butter for 1 minute.
- 6
Remove at 52C internal for medium-rare, adjusting time for your desired doneness.
- 7
Rest the steaks on a board for 5 minutes before slicing against the grain.