Are you a steak lover? Well, you’re not alone! According to a recent survey, almost half of all consumers enjoy steak at least once a week. But what about the impact on your health? Let’s delve into the nutritional information of different steak cuts to find out!
The Nutritional Benefits of Steak
First, the good news – beef, including steak, is a fantastic source of essential nutrients and protein. Even the least healthy steak cuts have their nutritional benefits. Take the ribeye, for example. It may be high in total and saturated fat, but it’s also packed with protein, healthy fat-soluble vitamins, iron, and vitamin B12. So, moderation is key when indulging in this flavorful cut.
Mind Your Steak Consumption
While steak can be a great source of nutrients, it’s essential to keep in mind the overall amount you consume. According to the American Institute for Cancer Research, consuming more than 18 ounces of red meat each week can increase the risk of cancer. So, it’s crucial to balance your steak intake for optimal health benefits.
Ranking the Steak Cuts
Now, let’s explore the 11 most popular cuts of steak, ranked from worst to best based on their calorie, total fat, and saturated fat content.
The #1 Unhealthiest Steak: Ribeye Steak
The highly marbled ribeye steak tops our list as the least healthy option. Each 100-gram serving contains 10 grams of saturated fat, nearly half of the recommended daily limit. While you don’t have to avoid this steak completely, it’s best to opt for smaller portions.
Delmonico Steak (Chuck Eye)
Delmonico steak comes in with 17 grams of fat and 7 grams of saturated fat per 3.5-ounce portion. While this might not exceed the recommended limit, keep in mind that typical servings can be larger. Consider sharing or requesting a smaller portion to manage your fat intake.
T-Bone & Porterhouse Steaks
These cuts, known for their “T” shape, contain 7 grams of saturated fat per 3-ounce serving. However, it’s worth noting that typical servings are often larger, exceeding the recommended weekly limit of red meat. So, be mindful of portion sizes when enjoying these flavorful steaks.
Skirt Steak
Skirt steak is a leaner option with just 6 grams of saturated fat per 100-gram serving. It’s higher in protein but still contains 15 grams of fat. While it may be slightly tougher compared to fattier cuts, it’s a great choice for those looking to balance flavor and nutrition.
Flap Steak
Flap steak is a lean cut, providing just 4 grams of saturated fat per 100-gram serving. It’s packed with flavor, making it an excellent option for those on a budget. Additionally, it’s a great source of protein, iron, and B vitamins, essential for a balanced diet.
Flat Iron Steak
Flat iron steak, also known as Boneless Top Chuck steak, is a lower-fat option. While it still contains sections that need to be trimmed, cooking it low and slow brings out its rich collagen, adding flavor without excessive fat.
Top Sirloin Steak
Top sirloin is a versatile and budget-friendly cut with relatively low fat content. Each 100-gram serving contains just 11 grams of total fat and 4 grams of saturated fat. It’s a healthier option among tender cuts.
Filet Mignon
Filet Mignon is a lean cut with less fat compared to other steaks like ribeye or T-bone. It contains 10 grams of fat, with 4 grams being saturated fat. If you’re looking to reduce saturated fat intake, Filet Mignon is a healthier choice.
Bottom Round Steak
For a low-fat, high-protein option, try the Bottom Round Steak. With only 8 grams of total fat and 3 grams of saturated fat per 100-gram serving, it’s a great choice for a healthy meal. Marinating and serving family-style portions are excellent ways to enjoy this cut.
New York Strip Steak
A New York Strip is a lean cut of steak that’s high in protein, with 23 grams per 100-gram serving. It has a buttery texture and full flavor, even with a relatively low fat content.
The #1 Healthiest Steak: London Broil
Topping our list as the healthiest steak option is the London Broil. These top round steaks are high in protein and low in fat, with just 7 grams of fat per serving and a whopping 36 grams of protein. To ensure tenderness, broiling or braising low and slow is the way to go.
To make healthier choices when shopping for steak, keep these rankings in mind. But remember, moderation and portion control are crucial for a balanced diet. So, fire up the grill and enjoy your favorite steak cuts, knowing you’re making informed choices for your health.
For more information on steak, nutrition, and delicious recipes, visit Hook’d Up Bar and Grill.