When you’re craving steak, you might wonder about the calories. An 18oz boneless, cooked beef steak has about 1286 calories. This shows that it’s mostly fat (55%), with no carbs, and 45% protein.
In this 18oz serving, there’s 76.6g of fat, 0g of carbs, and 139.26g of protein. It also has a lot of cholesterol (418mg) and sodium (1903mg). So, it’s key to think about these when you eat it.
Understanding Steak Calories and Portions
It’s key to know how steak calories vary by cut. The calories in ribeye steak differ from those in filet mignon. Your steak diet choice also affects your calorie intake and diet goals.
Different Cuts and Their Caloric Impact
A New York strip steak serving is three ounces, with 155 calories and 23 grams of protein. A 100-gram serving has 155 calories, 6 grams of fat, and 2.6 grams of saturated fat. This cut is low in fat and carbs, good for a low-carb diet.
What Makes Up an 18oz Serving
An 18-ounce steak is a big portion, about 510 grams. Its calorie count varies by cut and cooking method. For example, 18 ounces of cooked steak has about 1,286 calories, while raw steak has around 998 calories.
Raw vs Cooked Weight Considerations
Steak calories change from raw to cooked. Cooked steak has more calories because of moisture loss. This is vital when planning meals and tracking your steak diet.
“New York strip steak offers just six grams of total fat and less than three grams of saturated fat in a 3-ounce serving.”
In summary, knowing steak calories and portions is key for a balanced diet. By understanding raw vs. cooked weight and steak cut nutritional profiles, you can make better diet choices.
How Many Calories in 18oz Steak
Calculating the calories in an 18oz steak depends on the cut and cooking method. On average, an 18oz boneless, cooked beef steak has about 1286 calories. But, the calories can range from 998 for a boneless steak to 1309 for an 18oz bone-in ribeye steak.
The calorie breakdown of a typical 18oz steak is as follows:
- 55% from fat
- 45% from protein
- 0% from carbohydrates
An 18oz steak is packed with essential nutrients. It offers a lot of:
| Nutrient | Amount | % of Daily Value |
|---|---|---|
| Total Fat | 59.44g | 98% |
| Saturated Fat | 29.991g | 150% |
| Cholesterol | 325mg | 108% |
| Sodium | 1477mg | 64% |
| Protein | 108.07g | 64% |
The calorie and nutrient content can change based on the steak cut, cooking method, and seasonings. A calorie calculator for steak helps estimate calories for different steak sizes and preparations.
“An 18oz steak can be a substantial and satisfying meal, but it’s important to be mindful of portion sizes and make it part of a balanced diet.”
Comprehensive Nutritional Profile of 18oz Steak
An 18oz steak is packed with nutrients, making it great for those looking for a protein-rich meal. It’s full of macronutrients, vitamins, minerals, and high-quality protein.
Macronutrient Distribution
The 18oz steak has a good mix of nutrients. It’s about 55% fat, 0% carbs, and 45% protein. This is perfect for low-carb or keto diets, as it’s full of healthy fats and protein.
Essential Vitamins and Minerals
This steak is rich in important vitamins and minerals. It has lots of iron, potassium, and calcium. These help keep your body healthy, from making red blood cells to keeping bones strong.
Protein Content and Quality
The 18oz steak has a lot of protein, 139.26g to be exact. It’s a great source of complete protein, with all the amino acids your body needs. The protein in steak is also easy for your body to use.
| Nutrient | Amount per 18oz Serving | % Daily Value |
|---|---|---|
| Calories | 1026 | – |
| Total Fat | 64.86g | 83% |
| Saturated Fat | 26.163g | 131% |
| Cholesterol | 240mg | 80% |
| Protein | 103.59g | – |
| Sodium | 265mg | 12% |
| Potassium | 1607mg | 34% |
| Iron | 7.55mg | 42% |
| Calcium | 122mg | 9% |
In summary, an 18oz steak is a great choice for a balanced diet. It has healthy fats, high-quality protein, and essential vitamins and minerals. Its nutrient profile makes it a valuable part of a healthy meal plan.
Fat Content and Breakdown
An 18oz porterhouse steak has a lot of fat. It has 76.6g of fat, making up 55% of its calories.
The fat in the 18oz porterhouse steak is divided as follows:
- Saturated fat: 29.991g (150% of the daily value)
- Polyunsaturated fat: 2.854g
- Monounsaturated fat: 32.045g
This steak diet option has a lot of saturated fat. This is something to think about, mainly for those watching their cholesterol. But, it also has good fats like monounsaturated and polyunsaturated. These fats are good for your heart when eaten in balance with other foods.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Fat | 76.6g | 98% |
| Saturated Fat | 29.991g | 150% |
| Polyunsaturated Fat | 2.854g | N/A |
| Monounsaturated Fat | 32.045g | N/A |
“The high fat content of this 18oz porterhouse steak is something to be mindful of, as it can impact cardiovascular health if not consumed in moderation as part of a balanced diet.”
Protein and Muscle Building Benefits
Steak is packed with high-quality protein, key for muscle growth and maintenance. An 18oz steak has 139.26g of complete protein, with all essential amino acids the body needs. This amount far exceeds daily needs, making steak great for muscle-building.
Complete Amino Acid Profile
The protein in steak is complete, meaning it has all essential amino acids for muscle growth and repair. These amino acids are vital for building and repairing muscle. Eating steak ensures your body gets all the necessary nutrients.
Daily Protein Requirements
The average adult needs 0.8 grams of protein per kilogram of body weight daily. But, those who are active might need up to 2 grams per kilogram. An 18oz steak can meet or exceed the daily protein needs of many active people.
Post-workout Recovery Benefits
Steak is also great for post-workout recovery. Its high-quality protein helps refill muscle glycogen and repair muscle damage from exercise. Eating steak after working out can help in muscle recovery and growth.
“Steak is a superior source of protein, providing all the essential amino acids necessary for muscle growth and repair.”
| Nutrient | Amount per 100g of New York Strip Steak |
|---|---|
| Calories | 155 |
| Total Fat | 6g |
| Saturated Fat | 2.6g |
| Cholesterol | 58mg |
| Sodium | 45mg |
| Potassium | 282mg |
| Protein | 23g |
| Selenium | 21.3 micrograms |
Steak is rich in essential nutrients like protein, zinc, selenium, vitamin B12, and iron. These nutrients are vital for health and muscle-building. Adding lean, unprocessed steak to your diet can help meet protein needs and support fitness goals.
Different Steak Cuts and Their Caloric Values
Steak comes in many types, each with its own calorie count. Knowing the differences is key. From the rich calories in ribeye steak to the leaner calories in filet mignon, the calories vary a lot.
A bone-in ribeye steak from Rock Bottom Restaurant has 1,309 calories in 18 ounces. A boneless steak of the same size can have 998 to 1,286 calories, depending on the cut.
Steaks like sirloin or filet mignon have fewer lean steak calories than fattier ones like ribeye or T-bone. The cooking method and any fats added can also change the calorie count.
| Steak Cut | Calories (per 100g) | Fat (g) | Saturated Fat (g) | Protein (g) |
|---|---|---|---|---|
| Ribeye | 289 | 22 | 10 | 24 |
| Delmonico (Chuck Eye) | 235 | 17 | 7 | 21 |
| T-Bone & Porterhouse | 250 | 18 | 7 | 21 |
| Skirt Steak | 253 | 15 | 6 | 29 |
| Flap Steak | 196 | 13 | 4 | 20 |
| Flat Iron Steak | 228 | 14 | 5 | 25 |
| Top Sirloin | 219 | 11 | 4 | 29 |
| Filet Mignon | 217 | 10 | 4 | 30 |
| Bottom Round | 191 | 8 | 3 | 27.2 |
| New York Strip | 150 | 6 | 3 | 23 |
| London Broil | 216 | 7 | 3 | 36 |
Knowing the calorie differences between steak cuts helps you choose better for your diet.
“Eating more than 18 ounces of red meat each week can increase cancer risk according to the American Institute for Cancer Research.”
Health Considerations and Dietary Impact
Steak is packed with protein but also has a lot of calories and fat. An 18oz steak has about 1286-1309 calories. This is a big chunk of the daily calorie needs for many people.
The fat in steak, mostly saturated, is 29.991g, which is 150% of what you should eat daily. The cholesterol is 418mg, which is 139% of the daily limit. Eating too much steak can harm your heart health.
Role in Weight Management
Steak is very calorie-dense, so it’s important to control how much you eat. Eating steak in small amounts or choosing leaner cuts helps keep your weight in check. Adding plant-based foods to your steak meals makes them healthier and more balanced.
Cardiovascular Health Factors
The fat and cholesterol in steak can raise your risk of heart disease if you eat too much of it. Health experts say to eat less red meat and choose leaner options or plant-based proteins for your heart’s sake. It’s all about balance when you’re on a steak diet.
Portion Control Guidelines
Doctors advise eating no more than 18oz of red meat a week and avoiding processed meats to lower disease risks. Eating 3-4oz of steak, two to three times a week, is a good way to manage grilled steak calories and stay healthy.
FAQ
How many calories are in an 18oz steak?
An 18oz boneless, cooked beef steak has about 1286 calories.
What is the calorie breakdown of an 18oz steak?
An 18oz steak is mostly fat, with 55% of its calories coming from it. It has 0% carbs and 45% protein.
How much fat, carbs, and protein are in an 18oz steak?
An 18oz steak has 76.6g of fat, 0g of carbs, and 139.26g of protein.
Does the calorie content vary between different steak cuts?
Yes, different steak cuts have different calorie counts. For example, an 18oz bone-in ribeye has 1309 calories. An 18oz boneless steak can have between 998 to 1286 calories.
What is the nutritional profile of an 18oz steak?
An 18oz steak is packed with minerals like iron, potassium, and calcium. It’s also a great source of high-quality protein. But, it doesn’t have much vitamins A, C, or D.
What is the fat content and breakdown of an 18oz steak?
An 18oz steak has 76.6g of total fat, which is 98% of the daily value. This includes 29.991g of saturated fat, 2.854g of polyunsaturated fat, and 32.045g of monounsaturated fat.
How much protein does an 18oz steak provide?
An 18oz steak gives you 139.26g of high-quality protein. This is way more than most people need in a day.
How do different steak cuts compare in terms of calories?
Leaner cuts like sirloin or filet mignon have fewer calories than fattier cuts like ribeye or T-bone. The cooking method and any added fats also affect the calorie count.
What are the health considerations when consuming an 18oz steak?
Steak is a good source of protein and nutrients. But, its high calorie, fat, and cholesterol content should be considered. It’s important to control portions and choose leaner cuts for regular eating.
