A 100 g serving of beef T-bone steak trimmed to 1/4" fat, choice grade, and cooked by broiling contains an average of 322 calories. Beef T-bone is a popular cut of beef that is well-known for its flavor, tenderness, and versatility.

In addition to being a good source of protein, beef T-bone steak also provides a range of essential vitamins and minerals that are necessary for maintaining optimum health. This cut of beef is rich in vitamin B-12, iron, selenium, and zinc. Vitamin B-12 is important for red blood cell production, and iron helps to prevent anemia. Beef T-bone steak is also a good source of high-quality protein, which is essential for building and repairing tissue in the body.

In this article, we'll explore the calorie content, protein and fat content, vitamin and mineral content, benefits, cooking tips, storage methods, serving suggestions, and potential health risks of consuming beef T-bone steak.

Calorie Content of Beef T-Bone Steak

A 100 g serving of beef T-bone steak trimmed to 1/4" fat, choice grade, and cooked by broiling contains an average of 322 calories. The calorie content of beef T-bone steak can vary depending on the thickness of the cut and the cooking method used. Pan-frying, grilling, or roasting beef T-bone steak can increase its calorie content due to the addition of oils or fats.

Protein Content of Beef T-Bone Steak

A 100 g serving of beef T-bone steak trimmed to 1/4" fat, choice grade, and cooked by broiling contains an average of 23 g of protein. Protein is an important nutrient that is essential for building and repairing tissue in the body. The protein content of beef T-bone steak can vary depending on the thickness of the cut and the cooking method used. In general, beef T-bone steak provides a good source of high-quality protein that is easily digestible.

Fat Content of Beef T-Bone Steak

A 100 g serving of beef T-bone steak trimmed to 1/4" fat, choice grade, and cooked by broiling contains an average of 18 g of fat. The fat content of beef T-bone steak can vary depending on the thickness of the cut and the cooking method used. Adding oils or fats during the cooking process can also increase its fat content. Consuming too much saturated fat can increase your risk of developing heart disease, so it's important to balance your fat intake with other healthy foods.

Vitamin and Mineral Content of Beef T-Bone Steak

A 100 g serving of beef T-bone steak trimmed to 1/4" fat, choice grade, and cooked by broiling provides the following vitamins and minerals: vitamin B-12 (70% RDI), iron (13% RDI), selenium (20% RDI), and zinc (16% RDI). Vitamin B-12 is important for red blood cell production, and iron helps to prevent anemia. Selenium is important for immune function and thyroid health, while zinc is important for wound healing, immune function, and protein synthesis.

The Benefits of Eating Beef T-Bone Steak

1. High-quality protein: Beef T-bone steak is a good source of high-quality protein, which is important for building and repairing tissue in the body. 2. Essential vitamins and minerals: Beef T-bone steak provides essential vitamins and minerals that are necessary for maintaining optimum health, such as vitamin B-12, iron, selenium, and zinc. 3. Rich in flavor: Beef T-bone steak is a flavorful cut of meat that can be cooked in a variety of ways to suit your taste preferences.

Cooking Tips for Beef T-Bone Steak

1. Preheat your grill, broiler, or skillet before cooking your beef T-bone steak to ensure even cooking. 2. Season your beef T-bone steak with salt and pepper or your favorite seasoning before cooking. For added flavor, you can also marinate your beef T-bone steak in your favorite marinade for 30 minutes to several hours before cooking. 3. Use a meat thermometer to ensure that your beef T-bone steak is cooked to your desired level of doneness. For medium-rare, cook to an internal temperature of 145°F; for medium, cook to 160°F; for well-done, cook to 170°F.

How to Store Beef T-Bone Steak

1. Refrigerate your beef T-bone steak as soon as possible after purchasing it. 2. Store your beef T-bone steak in the coldest part of your refrigerator, at a temperature of 40°F or below. 3. Use your beef T-bone steak within 3-5 days of purchase, or freeze it for longer storage. When freezing, wrap your beef T-bone steak tightly in plastic wrap or aluminum foil and place it in an airtight container or freezer bag.

Serving Suggestions for Beef T-Bone Steak

1. Serve your beef T-bone steak with a variety of side dishes, such as roasted vegetables, mashed potatoes, or a mixed greens salad. 2. Top your beef T-bone steak with your favorite sauce or gravy, such as bearnaise, mushroom sauce, or red wine sauce. 3. Pair your beef T-bone steak with your favorite wine or beer for a complete dining experience.

Potential Health Risks of Consuming Beef T-Bone Steak

1. High in saturated fat: Beef T-bone steak can be high in saturated fat, which can increase your risk of developing heart disease if consumed in excess. 2. Risk of foodborne illness: Beef T-bone steak can be contaminated with bacteria such as E. coli or salmonella, which can cause foodborne illness if not cooked properly. 3. Risk of cancer: Consuming too much red meat, including beef T-bone steak, has been linked to an increased risk of certain types of cancer, such as colon cancer.

Comparing Beef T-Bone Steak to Other Protein Sources

1. Compared to chicken breast: Beef T-bone steak provides more calories, protein, and fat than chicken breast. 2. Compared to salmon: Beef T-bone steak provides fewer calories and less omega-3 fatty acids than salmon. 3. Compared to tofu: Beef T-bone steak provides more protein and fewer carbohydrates than tofu.