Nutritional Breakdown of 100g of Steak
Calories and Macronutrients
A 100g portion of steak is a nutritional powerhouse, but its exact calorie and macronutrient count depends heavily on the specific cut and fat content. A lean cut like sirloin will have fewer calories and fat than a richly marbled ribeye. On average, a cooked 100g steak provides around 250-270 calories, with zero carbohydrates.
The protein content is particularly noteworthy, with most 100g servings offering 25 to 35 grams of complete, high-quality protein, which includes all nine essential amino acids. This makes it an excellent food for muscle repair, growth, and overall body function. For fat content, leaner cuts will be lower, while fattier cuts will increase the overall calorie count. For instance, a grilled sirloin might have around 10g of fat, whereas a ribeye could easily have double that.
Vitamins and Minerals
Beyond the major macros, 100g of steak is a rich source of vital micronutrients. It is particularly high in heme-iron, a form that is easily absorbed by the body, helping to prevent anemia. It is also an excellent source of zinc, which supports immune function, and selenium, an important antioxidant. Furthermore, a 100g steak provides a significant amount of B vitamins, especially vitamin B12, which is crucial for nerve function and red blood cell production.
Cost and Portion Size of 100g of Steak
Price Variations by Cut
The price of 100g of steak is not fixed and fluctuates dramatically depending on the cut. Higher-end cuts like tenderloin (filet mignon) are the most expensive, while cuts like flank or rump steak offer better value. The quality grade (e.g., USDA Prime vs. Select) also plays a huge role in pricing. The global average price for beef was around $16.60 USD per kg in April 2025, but this is a broad average and highly variable by country and cut.
Is 100g a Standard Portion?
While 100g is a common measure for nutritional data, a typical single serving of steak is often larger, especially for those with bigger appetites. In restaurants or for a heartier meal at home, portions often range from 150g to 300g. For dishes where meat is an ingredient mixed with other items, such as stir-fries or pasta, 100-150g per person is a more standard measure.
How Cooking Affects Your 100g Steak
Cooking Methods and Their Impact
Cooking is a crucial step that alters the final composition of your steak. Grilling and pan-searing are popular methods that create a desirable crust and juicy interior, while roasting is better suited for larger cuts.
- Grilling: A quick sear over high heat locks in juices and creates a flavorful char.
- Pan-Searing: Similar to grilling, this method is ideal for creating a restaurant-quality crust on smaller steaks.
- Roasting: Slower cooking at a lower temperature, best for thicker, larger cuts.
- Sous Vide: Cooking in a temperature-controlled water bath allows for perfectly even cooking.
Raw vs. Cooked Weight
It is important to note the difference between raw and cooked weight. As meat cooks, it loses moisture and fat, causing it to shrink. A raw steak of 125g will typically yield a cooked weight of around 100g. Therefore, if you are aiming for a specific cooked weight, you will need to start with a slightly larger piece of raw meat.
Comparison Table: 100g Cooked Steak Cuts
| Feature | Sirloin Steak | Ribeye Steak | Fillet Steak (Tenderloin) | Flank Steak |
|---|---|---|---|---|
| Calories | ~220-250 kcal | ~270-300 kcal | ~200-220 kcal | ~190-210 kcal |
| Protein | ~27g | ~24g | ~31g | ~28g |
| Fat | Moderate | High (marbling) | Low | Low |
| Tenderness | Tender | Very Tender, Juicy | Extremely Tender | Chewy (best sliced thinly against the grain) |
| Flavor | Rich, Beefy | Rich, Buttery | Mild, Delicate | Intense, Beefy |
| Cost | Medium | High | Premium | Low-Medium |
Conclusion
Understanding what makes up 100g of steak is key to appreciating its nutritional value and making informed culinary choices. It is a fantastic source of high-quality protein and essential nutrients, although its exact composition varies significantly between different cuts. Whether you opt for a leaner sirloin or a richer ribeye, cooking methods and portion size will influence your final meal. By considering factors like cost and nutritional content, you can easily incorporate this versatile and nutrient-dense meat into a balanced diet, tailored to your budget and preferences. For those seeking specific protein intake, opting for a leaner cut like sirloin or fillet will provide more protein per calorie, while a ribeye offers a more decadent flavor profile due to its higher fat content.
Outbound Link
For more detailed nutritional information on various cuts of beef, explore data from the USDA's FoodData Central.
How Much is 100g of Steak in Other Measurements?
To help visualize how much is 100g of steak, it's equivalent to approximately 3.5 ounces. This is roughly the size of a small smartphone or a deck of cards once cooked, as meat loses weight during the cooking process.
