How Healthy is Tomahawk Steak? The Nutritional Facts You Need to Know

November 22, 2025 •

4 min read

While tomahawk steaks are renowned for their dramatic size and rich flavor, they are also a cut of red meat known for its high saturated fat content. This makes understanding how healthy is tomahawk steak crucial for those mindful of their diet.

Quick Summary

Tomahawk steaks are a high-fat, high-calorie cut of red meat, offering significant protein and nutrients but also containing high levels of saturated fat. Health is highly dependent on portion size, cooking method, and frequency of consumption, with risks linked to high intake.

Key Points

High in Fat: Tomahawk steaks are fattier than most other cuts of beef due to their significant marbling, which contributes to their high saturated fat and calorie content.
Rich in Nutrients: Despite the high fat, they are an excellent source of high-quality protein, iron, zinc, and B vitamins, particularly B12.
Potential Health Risks: High intake of red meat, especially fatty cuts cooked at high temperatures, is associated with increased risks of cardiovascular disease and certain cancers.
Serve in Moderation: Given the potential health concerns, tomahawk steak should be consumed in moderation as part of a balanced diet. Sharing a large steak can help with portion control.
Choose Healthier Cooking Methods: To minimize risks, opt for lower-temperature cooking like reverse searing rather than high-heat grilling, and pair with healthy, low-calorie side dishes.
Consider Leaner Alternatives: For more frequent red meat consumption, leaner cuts like top sirloin or flank steak provide similar nutrients with less saturated fat.

Nutritional Breakdown of a Tomahawk Steak

A tomahawk steak, essentially a bone-in ribeye, is a nutrient-dense food, but its health profile is complex. As a cut of red meat, it is a great source of protein, iron, zinc, and B vitamins, particularly B12. However, the same marbling that gives it its signature flavor also contributes to a high fat and calorie count, most of which comes from saturated fat. For perspective, a 100-gram serving of ribeye (the meat portion of a tomahawk) contains a substantial amount of saturated fat, which can be almost half of the recommended daily limit. This high fat content, if not managed, can raise LDL ('bad') cholesterol levels and increase cardiovascular disease risk.

Key Nutrients and Considerations

High-Quality Protein: Essential for building and repairing tissues, a single serving can provide a significant portion of daily protein needs.
Iron: Tomahawk steaks contain heme iron, which is more readily absorbed by the body than the iron found in plant-based sources. This helps prevent iron deficiency anemia.
B Vitamins: The steak is rich in B vitamins like B12, B6, and niacin, which are vital for nerve function, red blood cell production, and energy metabolism.
Zinc: A potent nutrient for immune system health and wound healing.
Selenium: An antioxidant that protects cells from damage.

Potential Health Concerns with High Red Meat Consumption

While a single tomahawk steak can be part of a balanced diet, the frequency and quantity of red meat intake are critical health factors. Studies link high consumption of red meat, especially processed red meat, to an increased risk of several chronic diseases.

Risks Associated with High Red Meat Intake:

Cardiovascular Disease: High saturated fat can increase LDL cholesterol levels, leading to a higher risk of heart disease and stroke.
Cancer: The International Agency for Research on Cancer (IARC) classifies red meat as 'probably carcinogenic to humans' (Group 2A), especially concerning colorectal cancer. High-temperature cooking methods, such as grilling or pan-searing a large, thick steak like a tomahawk, can create compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are potential carcinogens.
Type 2 Diabetes: Some studies have shown a positive association between high red meat consumption and an increased risk of developing type 2 diabetes.
Obesity: The high caloric density of fatty cuts like the tomahawk, coupled with large portion sizes, can contribute to weight gain.

Healthier Preparation and Consumption Methods

To enjoy a tomahawk steak with minimal health drawbacks, consider modifying how you prepare and consume it.

Tips for Healthier Tomahawk Steak

Portion Control: Given its large size, a tomahawk steak is best shared among two or more people. A single serving of cooked red meat is typically recommended to be about 3-5 ounces.
Choose Grass-Fed Beef: Grass-fed beef can have a more favorable fatty acid profile and higher nutrient content compared to conventional grain-fed beef.
Use Low-Temperature Cooking: To minimize the formation of HCAs and PAHs, opt for low-temperature cooking methods like reverse searing or baking, and finish with a quick sear.
Trim Excess Fat: While marbling is part of the flavor, trimming excess visible fat before and after cooking can reduce overall fat and calorie content.
Pair with Healthy Sides: Balance the richness of the steak with a large portion of vegetables and a whole-grain or vegetable-based starch instead of heavy, fatty sides.

Tomahawk Steak vs. Leaner Red Meat Cuts

To illustrate the difference in fat content, compare the tomahawk (ribeye) with a leaner cut of beef, such as top sirloin or flank steak. These leaner options offer the same valuable nutrients with significantly less saturated fat per serving.


Feature	Tomahawk (Ribeye)	Top Sirloin Steak	Flank Steak
Saturated Fat	High (from significant marbling)	Moderate	Low
Calories	Very High (due to fat content)	Moderate	Low
Flavor	Rich, juicy, and buttery	Bold, beefy	Strong, beefy
Best for	Special occasions, sharing	Grilling, skillet cooking	Marinating, stir-frying

Conclusion: A Balanced Approach

How healthy is tomahawk steak? The answer lies in moderation and preparation. While it provides essential nutrients like protein, iron, and B vitamins, its high saturated fat and calorie content make it an indulgence rather than a dietary staple. Health-conscious individuals can enjoy this impressive cut on rare occasions by sharing it, trimming fat, and utilizing healthier cooking methods like reverse searing. For regular red meat consumption, choosing leaner cuts is a wiser choice for long-term health, as recommended by health organizations like the World Cancer Research Fund, which suggests limiting red meat to a few servings per week.

For more information on healthy red meat consumption, you can explore the recommendations from the World Cancer Research Fund.

Frequently Asked Questions

Yes, a tomahawk steak is considered a fatty cut of meat. It is a bone-in ribeye, and its signature marbling—intramuscular fat—is what gives it a rich flavor but also a high saturated fat content.

To make it healthier, share the large cut to control portions, trim any excess visible fat, choose grass-fed beef if possible, and use a healthier cooking method like reverse searing to avoid high-temperature charring.

Tomahawk steak is an excellent source of essential nutrients, including high-quality protein, heme iron, zinc, and various B vitamins, particularly B12.

High intake of red meat, especially fatty cuts high in saturated fat, has been linked to an increased risk of cardiovascular disease by elevating LDL ('bad') cholesterol.

The healthiest method is reverse searing, which involves cooking the steak at a low temperature in the oven before finishing with a quick, high-temperature sear. This minimizes the formation of potentially carcinogenic compounds created by prolonged high-heat cooking.

It is higher in fat and calories than leaner cuts like top sirloin or flank steak. These leaner alternatives offer a high protein and nutrient content with less saturated fat.

Due to its high fat content and connection to health risks associated with red meat, a tomahawk steak is best enjoyed as an occasional treat. For regular consumption, it is recommended to opt for leaner cuts and smaller portions.