Beef Steak: Calories, Nutrition & Healthier Swaps

Beef supplies protein, heme iron, zinc and vitamin B12. Fat depends on the cut: tenderloin is much leaner than ribeye.

Beef Steak nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Beef Steak: what's in it

A serving (steak, 200 g) provides 52 g of protein — about 93% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).

On the open Nutri-Score algorithm, beef steak gets a D: more of a sometimes food than an everyday one. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• High in saturated fat: 7 g per 100 g, against a daily reference of about 20 g.

How much movement is one serving?

One serving (steak, 200 g) is 542 kcal — roughly 2 h 57 min of easy walking or 68 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Beef Steak

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• Beef tenderloin steak — 260 g, 546 kcal: −3.6 g saturated fat, +23 g protein.
• Chicken breast, raw — 380 g, 429 kcal: −12 g saturated fat, −0.4 g salt.
• Chicken Breast — 380 g, 521 kcal: −12 g saturated fat, +58 g protein.
• Grilled turkey breast — 380 g, 513 kcal: −12 g saturated fat, +58 g protein.