Did you know that 1 cubic inch boneless cooked steak (lean and fat eaten) has only 43 calories? If you're trying to watch your caloric intake, incorporating a small amount of steak into your diet can be a healthy option.

Aside from being a good source of protein, steak also contains important micronutrients that your body needs to function optimally. Let's take a closer look at the nutritional benefits of cooked steak.

In this article, we'll explore the macronutrient composition and vitamin and mineral content of steak. We'll also share some strategies for incorporating steak into your diet in a healthy way.

What is a Cubic Inch of Cooked Steak?

A cubic inch of cooked steak is a small portion size that is typically used for nutritional tracking purposes. It is approximately the size of a standard dice cube and contains a mix of lean meat and fat. When calculating the macronutrient content of steak, it's important to consider both the lean and fat portions, as the fat can contribute significantly to the total calorie count. Now that we know what a cubic inch of cooked steak is, let's discuss its calorie count.

Calorie Count for Boneless Cooked Steak

As mentioned earlier, 1 cubic inch boneless cooked steak (lean and fat eaten) has approximately 43 calories. However, the calorie count can vary depending on the cut of meat and the cooking method used. For example, a 3-ounce serving of grilled sirloin steak contains approximately 159 calories, while a 3-ounce serving of ribeye steak contains around 190 calories. Now that we know the calorie count, let's examine the macronutrient composition of a cubic inch of cooked steak.

Macronutrient Composition of a Cubic Inch of Cooked Steak

A cubic inch of cooked steak contains a mix of protein, fat, and carbohydrates. The exact macronutrient content can vary depending on the cut of meat and the cooking method used. On average, a cubic inch of cooked steak contains around 3.5 grams of protein, 3.5 grams of fat, and 0 grams of carbohydrates. Protein is important for building and repairing muscle tissue, while fat provides energy and helps the body absorb certain vitamins. Carbohydrates are the body's primary source of energy, but steak contains very little of this macronutrient.

Vitamins and Minerals in Boneless Cooked Steak

In addition to macronutrients, steak also contains a variety of micronutrients that are important for maintaining good health. For example, steak is a good source of iron, which is important for the production of red blood cells. It also contains vitamin B12, which helps maintain the health of the nervous system. Other micronutrients found in steak include zinc, selenium, and vitamin D. Incorporating small amounts of steak into your diet can help ensure that you are getting these important nutrients.

Calories in Lean and Fat Eaten Cooked Steak

As mentioned earlier, a cubic inch of cooked steak (lean and fat eaten) contains around 43 calories. But how do the calorie counts differ when only the lean or fat portions are eaten? On average, the lean portion of a cubic inch of cooked steak contains around 22 calories, while the fat portion contains around 21 calories. This means that if you're trying to reduce your caloric intake, choosing lean cuts of steak or trimming off excess fat can be a good strategy.

How to Incorporate Cooked Steak into Your Diet

If you're looking to incorporate cooked steak into your diet in a healthy way, there are a few things to keep in mind. First, choose lean cuts of meat whenever possible. Examples include sirloin, flank steak, and filet mignon. Second, limit your portion sizes. A cubic inch of cooked steak can be a good starting point for portion control, but be sure to monitor your intake and aim for no more than 4-6 ounces of steak per serving.

Steak as a High Protein Food Option

As noted earlier, steak is a good source of protein. In fact, a 3-ounce serving of steak can contain up to 21 grams of protein. Protein is important for building and repairing muscle tissue, and can also help you feel fuller for longer periods of time. If you're looking to increase your protein intake, incorporating small amounts of steak into your diet can be a good strategy.

Health Benefits of Consuming Cooked Steak

In addition to being a good source of protein and micronutrients, steak may also offer some health benefits. For example, research has shown that consuming lean beef in moderation can be part of a heart-healthy diet. Steak may also help improve exercise performance and aid in muscle recovery. However, it's important to remember that excessive consumption of red meat has been associated with an increased risk of certain health conditions, so moderation is key.

Cooked Steak as a Source of Iron

As noted earlier, steak is a good source of iron. Iron is important for the production of red blood cells, which carry oxygen throughout the body. Iron deficiency can lead to anemia, which can cause fatigue and weakness. Incorporating small amounts of steak into your diet can help ensure that you are getting enough iron.

Other Nutritional Benefits of Cooked Steak

In addition to iron and vitamin B12, steak also contains other important nutrients. For example, zinc is important for maintaining a healthy immune system, and selenium has been linked to a reduced risk of certain types of cancer. Overall, incorporating small amounts of steak into your diet can be a healthy way to ensure that you are getting key nutrients and micronutrients.