Amount Per 1 steak (251 g)
What is a steak serving size?
Filet Mignon is surely not the same size as a giant T-Bone Steak, so how do you accurately assess a serving size?
For this comparison, we’re looking at 3 oz steak calories.
3 ounces may seem small, but that is the standard serving size for cooked meat.
That’s roughly the size of your phone or your palm. Here is a handy (pun intended) guide to help you estimate the portion size:
I have a whole post about weight conversions for cooked vs raw meat, but to keep things simple, meat loses about 25% of its weight once cooked.
That means that 3 ounces of cooked steak are the same as 4 ounces of raw steak in terms of calories.
When you cook steak, it loses water weight, but the nutrition will remain the same.
If you buy steak from the grocery store, the nutrition facts will display information for 4 ounces of raw steak, so that is exactly what we’re looking at here.
The calories and nutrition for 4 ounces of raw steak are the same as 3 oz cooked steak calories.
If you go to a restaurant and order a steak, the sizes will vary greatly. It will totally depend on the type of steak you order, but generally speaking, expect a full portion of steak to be about 8-10 ounces.
You’ll likely consume 2-3 servings of steak in one dish, but it will depend on the specific cut of steak.
Short answer: it sure is.
There are a lot of misconceptions that red meat is terrible for your cholesterol, and it’s not generally thought of as a low-calorie option.
When people think of steak, they often think of it as something you eat if you’re trying to get big and strong, and certainly not something to eat if you’re trying to lose weight.
As you’ll see in this post, steak can actually be a great option while on a diet.
While not every cut of meat is the same, as long as the steaks are trimmed, they are quite lean. With no carbs, and most trimmed cuts of steak being quite lean, steak is an amazing protein source.
Sure, the saturated fat & cholesterol in red meat may not be the ideal “diet food,” and it may not be as lean as grilled chicken, but as with anything else, moderation is always the key.
Unless you’re turning to the Carnivore Diet (please don’t), you don’t need to worry about having some red meat for dinner when you want it!
How much fat is in steak?
Many people are shocked to see that the fat content of steak is not insanely high.
While it’s true that some cuts of steak contain a lot more fat than others, we don’t consume all of that fat. Once cooked, a lot of fat melts off of the steak, and when there is a large “fat cap” on a steak, we generally do not eat it.
Since there has been an increasing demand for leaner cuts of steak, you’ll also find that store-bought steaks are trimmed leaner than they used to be.
When we compare all of the popular cuts of steak, we can estimate that an average serving of steak contains roughly 8g of fat.
This means that every cooked ounce of steak will contain an average of 2.5g of fat.
Filet Mignon Calories & Nutrition
170 Calories, 7g Fat, 0g Carbs, 26g Protein
Also Known As: Beef Loin, Tenderloin Steak, Side Muscle Off, Skinned; Chateaubriand Filet De Boeuf; Filet Mignon
Tenderloin is the most tender cut of steak you can get, which is why you’ll find it being so expensive! With very little fat, this is an incredibly healthy, lean option.
Considered Lean by the USDA: Contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol (per serving)
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