If you're a fan of beef steaks, you might have wondered about the nutritional values they offer. A medium beef steak (yield after cooking, bone removed) contains around 514 calories. This means that if you're watching your calorie intake, you need to consume it in moderation.

Apart from calories, a medium beef steak also offers a decent amount of protein, vitamin B12, and iron. Protein is essential for muscle building, vitamin B12 is crucial for healthy blood cells, and iron is integral for carrying oxygen throughout our bodies.

In this article, we'll discuss everything you need to know about a medium beef steak, including its nutritional values, cooking methods, pairing suggestions, and possible health risks.

What is a medium beef steak?

A medium beef steak is a portion of meat that weighs approximately 6 ounces or 170 grams after cooking, with the bone and excess fat removed. The term 'medium' refers to how well the meat is cooked. A medium steak is cooked for around 4-6 minutes each side, and the internal temperature should be around 145°F (63°C). There are several ways to cook a medium beef steak, including grilling, pan-frying, broiling, and baking.

Calories per serving size

A medium beef steak (yield after cooking, bone removed) contains around 514 calories. If you're watching your calorie intake, you need to consume it in moderation or opt for a smaller portion size. You can pair your steak with healthy sides such as roasted vegetables or a green salad to balance out your meal.

Importance of portion control

Portion control is essential when it comes to consuming a medium beef steak. Eating too much red meat can increase the risk of heart disease, diabetes, and certain types of cancer. To control your portion size, you can use a food scale or measure your meat using your palm as a reference. Opting for leaner cuts of beef such as sirloin or tenderloin can also help reduce your calorie and fat intake.

Other nutritional values

Apart from protein, vitamin B12, and iron, a medium beef steak also offers other essential nutrients such as zinc, phosphorus, and selenium. Zinc is essential for a healthy immune system, phosphorus is integral for strong bones and teeth, and selenium is crucial for healthy thyroid function. However, beef steaks are also high in saturated fat and cholesterol, so it's crucial to consume them in moderation and opt for leaner cuts whenever possible.

Different cuts of beef

There are several cuts of beef that you can choose from, each with its unique texture, flavor, and cooking method. Some popular cuts of beef include ribeye, sirloin, tenderloin, flank, and skirt steak. Ribeye and sirloin are usually more tender and flavorful, while tenderloin is leaner and more delicate. Selecting the right cut of beef depends on personal preference, cooking method, and occasion.

Cooking methods

There are several ways to cook a medium beef steak, each with its unique flavor and texture. Grilling is the most traditional method and gives the meat a smoky flavor. Pan-frying is a quick and easy method that sears the meat and creates a crispy crust. Broiling is similar to grilling, but the heat source comes from above instead of below. Sous vide and reverse sear are two modern methods that involve cooking the meat at a low temperature and then searing it to finish. Selecting the right cooking method depends on personal preference, desired doneness, and available equipment.

Tips for making a healthier beef steak

Here are some tips to make your beef steak healthier: - Choose lean cuts of beef such as sirloin or tenderloin. - Trim excess fat before cooking and opt for grilling or broiling instead of pan-frying.

Pairing suggestions

A medium beef steak goes well with a variety of sides and beverages. Here are some pairing suggestions: - Roasted vegetables such as asparagus, mushrooms, or Brussels sprouts. - A glass of red wine such as Cabernet Sauvignon or Merlot.

Possible health risks

Consuming too much red meat, including beef steaks, can increase the risk of certain health conditions. Some possible health risks associated with consuming too much beef include heart disease, diabetes, and certain types of cancer. To reduce your risk, it's crucial to consume beef steaks in moderation and choose leaner cuts whenever possible.

Alternate protein sources

If you're looking for alternate sources of protein, there are several options to choose from. Some popular sources of protein include chicken, fish, beans, lentils, and tofu. Incorporating a variety of protein sources into your diet can help promote overall health and wellbeing.