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Calories in Steak

Steak is not only high in protein quantity, but the protein in steak also has a high biological quality. It means that steak protein can be absorbed and utilized for growth because it contains all essential amino acids in the correct proportions 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.

Quality of proteins can be an important factor for weight loss because it helps maintain an active metabolism for good calorie burning. Many processed products contain high protein levels of poor quality. It was once believed that poor quality protein could not be used for maintenance, and must either be used for energy or converted to fat. This is no longer believed to be the case.

Steak Calorie Count 

  • Rule of thumb calculation for steak calories is roughly 170 calories per 100 grams.

  • Calorie count of steak is based on a 3.5 ounce serving or 100 grams. Calories are approximate and can alter with fat marbling of the meat.
  • Please remember that a good size steak is usually around 450 grams, so if you have a big steak, multiply the calories consumed accordingly. (The steak in the image was actually 450 grams before being cooked. )
  • Fillet Steak (grilled) 210 calories
  • T-Bone Steak 182 Calories
  • Sirloin Steak lean 166 Calories
  • Rump Steak with fat (grilled) 220 Calories
  • Rump Steak with fat (fried) 250 Calories
  • Rump Steak lean only (grilled) 170 Calories
    Steak on average is lower in calories than salmon but it is high in saturated fat which causes bad cholesterol.

    Steak Protein Content

    Steak ProteinFat
    Fillet Steak (grilled) 30g 6g
    Rump Steak with fat (grilled) 27g 12g
    Rump Steak with fat (fried) 29g 14g
    Rump Steak lean only (grilled) 28g 6g
    Rump Steak lean only (fried) 30g 8g
    Silverside (boiled) 29g 14g
    Silverside lean only (boiled) 32g 5g
    Sirloin (roast) 24g 21g
    Sirloin lean only (roast) 28g 10g
    Stewing Steak 30g 11g
    Topside (roast) 26g 12g
    Topside lean only (roast) 30g 5g
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