If you're looking to add some protein to your diet, braised beef steak is a great option. With just 32 calories per ounce (with bone raw, lean only), it's a low-calorie way to pack in some nutrients. Once the bone is removed and the steak is cooked, the lean only yield will contain approximately 60-70 calories per ounce.
Aside from its low calorie count, braised beef steak is also a great source of protein. One ounce of lean only (after cooking and bone removal) contains 7 grams of protein, making it an excellent choice for building and repairing muscle tissue.
But what about the other nutrients in braised beef steak? Let's take a closer look.
Calorie Content of Braised Beef Steak
As mentioned earlier, braised beef steak is a relatively low-calorie food, with just 32 calories per ounce (with bone raw, lean only). However, once the bone is removed and the steak is cooked, the lean only yield will contain approximately 60-70 calories per ounce. This makes it a great option for weight loss or weight management.
Protein Content of Braised Beef Steak
Braised beef steak is an excellent source of protein. One ounce of lean only (after cooking and bone removal) contains 7 grams of protein, which is essential for building and repairing muscle tissue. It's also a great way to stay satiated throughout the day.
Fat Content of Braised Beef Steak
Braised beef steak is relatively low in fat, especially compared to other cuts of beef. One ounce of lean only (after cooking and bone removal) contains approximately 2.5 grams of fat, which is mostly unsaturated fat. This type of fat is essential for brain function and maintaining healthy cholesterol levels.
Carbohydrate Content of Braised Beef Steak
Braised beef steak does not contain any carbohydrates, which is great for those following a low-carb or keto diet.
Vitamins and Minerals in Braised Beef Steak
Braised beef steak is a great source of several essential vitamins and minerals, including iron, zinc, and vitamin B12. These nutrients are important for maintaining a healthy immune system, producing red blood cells, and promoting healthy skin, among other things.
Benefits of Eating Braised Beef Steak
Aside from the nutritional benefits mentioned above, eating braised beef steak may offer several other benefits. For example, it's a great way to satisfy your hunger and stay satiated throughout the day, thanks to its high protein content. Additionally, it's a great food to eat if you're trying to build muscle mass or maintain a healthy weight.
Serving Suggestions for Braised Beef Steak
Braised beef steak is a versatile food that can be enjoyed in a variety of ways. Some popular serving suggestions include serving it with a side of steamed vegetables, slicing it up and adding it to a salad, or pairing it with a baked sweet potato for a hearty and nutritious meal.
Possible Risks of Consuming Braised Beef Steak
While braised beef steak is generally considered a healthy food, there are some possible risks to be aware of. For example, consuming too much red meat has been linked to an increased risk of certain health conditions, such as heart disease and some types of cancer. Additionally, some people may be allergic to beef or have difficulty digesting it.
Comparison with Other Meat Varieties
When compared to other types of meat, braised beef steak is a relatively lean option. For example, one ounce of lean only (after cooking and bone removal) of braised beef steak contains approximately 60-70 calories and 7 grams of protein, while one ounce of roasted chicken breast contains approximately 46-47 calories and 9 grams of protein. However, it's important to note that different cuts of beef may have higher calorie and fat content than braised beef steak, so it's important to check the nutritional information before consuming.
Recommended Portion Size for Braised Beef Steak
When it comes to consuming braised beef steak, it's important to keep portion sizes in mind. While it's a healthy food in moderation, consuming too much red meat has been linked to certain health risks. As a general rule, aim for no more than 3-4 ounces of braised beef steak per day, and balance your meals with plenty of fruits, vegetables, and whole grains.
Frequently Asked Questions About Braised Beef Steak
1. How many calories are in 1 oz of braised beef steak?
1 oz of braised beef steak (lean only eaten) contains 32 calories.
2. Does the calorie count differ if the beef steak still has the bone?
Yes, the calorie count may differ if the beef steak still has the bone as bone-in meat tends to have slightly more calories than boneless meat.
3. What is the recommended serving size for braised beef steak?
The recommended serving size for braised beef steak varies depending on your individual dietary needs and goals. However, a typical serving size is 3 oz.
4. Is braised beef steak a healthy food option?
Braised beef steak can be a healthy food option when consumed in moderation as it is a good source of protein and various vitamins and minerals. However, it is also high in saturated fat and cholesterol, so it should be consumed as part of a well-balanced diet.
5. How can I make braised beef steak even healthier?
You can make braised beef steak even healthier by choosing lean cuts of beef, trimming the fat off the meat before cooking, and incorporating more vegetables into your meal to balance out the calorie count and add more nutritional value.