11 types of steak and their nutritional value (2023)

Steak is delicious and is one of the most popular foods in the world.

althoughdebates about the health of red meat, steak is a nutrient-dense food that offers a host of benefits.

However, the nutritional profile of steak can vary surprisingly and depends on the specific cut.

In this article, we'll look at the nutrition facts for 11 popular types of steak.

Additionally, each cut was assigned a "soft" rating that we calculated based on University of California, Nebraska and Texas Muscle Profiling Research (1,2).

The source of all nutritional data is the USDA Food Composition Databases, and is per 100 grams raw.

1) Tri-Tip (Spine Loin)

11 types of steak and their nutritional value (1)
  • Type of steak:punta triple
  • Middleweight:261 grams

Tri-tip is a large triangular sirloin cut from the bottom.

Long popular in California, this cut of steak has become more popular in recent years and has become more common as a result.

The location of the Tri-tip is at the lower end of the back and near the flank and rump.

Nutritional Information (per 100g)

Calories:211 kcal
Protein:26 grams
Softness level:6/10

As shown in the table, the tri-tip is quite low in fat compared to some cuts of steak, containing around 11 grams of fat (3).

Despite being low in fat, the tri-tip is still reasonably tender.

This cut of steak is also very tasty and more affordable than steaks like sirloin and ribeye.

2) Chuck's eye

11 types of steak and their nutritional value (2)
  • Type of steak:baboon eye
  • Middleweight:308 grams

Chuck Eye steak attracts the nickname "pauper's steak," and that's all too close to the truth.

There is a helpful guide.hereon how to make steak eye steaks that taste like steak.

What exactly is a Chuck Eye?

First, chuckojosteak is very different than chop steak, and these similar names can be confusing.

The chuck area (shoulder muscle) receives frequent exercise, so most cuts of meat in this area are tough.

However, the location of the chuck's eye makes it relatively soft.

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To be specific, the eye of the dish is located next to the ribeye.

There are seven ribeyes, cut from the 6th to the 12th rib. The buckeye is the cut between ribs 5 and 6, so it's right next to it.

Due to its low cost and ideal combination of fat and meat, the plate is often used by butchers to produce ground beef.

Nutritional Information (per 100g)

Calories:277 kcal
Gordo:19.6 grams
Softness level:6,5/10

As shown above, beef steak is high in protein and fat (4).

3) Flank

  • Type of steak:Flank
  • Middleweight:383g

The flank is a relatively large, thin steak cut from the abdominal region.

This type of steak contains a large number of muscle fibers and is very lean with only 8 grams of fat per 100 grams (5).

While brisket isn't among the most tender of steaks, it's also not one of the toughest.

It's probably fair to say that flank steak is neither tough nor soft and falls somewhere in between.

For leaner cuts of meat, check out this guide here

Nutritional Information (per 100g)

Calories:192 kcal
Protein:27.7 grams
Softness level:5/10

While flank steak may not be the most tender of steaks, it is one of the tastiest options around.

However, the flavor is best done at a medium or medium rare level, as well-done flank can become too chewy.

4) Strip (Spine)

11 types of steak and their nutritional value (4)
  • Type of steak:strip (spine)
  • Middleweight:214 grams

This is one of the most famous types of steak, but the name depends on its location.

While in the US it is called a tenderloin steak, in the UK, Ireland and Australia it is simply called 'sirloin'.

If you find it in a nice restaurant, the menu may also use the French name 'contre-filet'.

The loin steak is a cut that comes from the sirloin, and is located between the rib and the loin.

Since the muscle in this area does not work much, the meat is very tender and has a considerable fat content.

Nutritional Information (per 100g)

Calories:211 kcal
Gordo:10.6 grams
Protein:27.1 grams
Softness level:7/10
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The calories in tenderloin steak are split almost evenly between protein and fat (6).

Finally, the tenderloin steak is easy to prepare and tastes great, either grilled or baked.

5) ribeye

11 types of steak and their nutritional value (5)
  • Type of steak:ribeye
  • Middleweight:291 grams

For many people, steak is the king of steak.

High in fat, this cut of meat is usually well-marbled and extremely tender.

Ribeye has an extremely tasty meaty flavor and is also easy to cook.

Since the meat is very fatty, even rare makes a delicious steak with good flavor.

Nutritional Information (per 100g)

Calories:291 kcal
Gordo:21.8 grams
Protein:23.7 grams
Softness level:8/10

Ribeye steak contains almost as much fat as protein, with fat content being the largest contributor to the total calorie count (7).

This cut of meat is one of the most tender steaks money can buy, but it is also one of the most expensive.

6) Round (Top Side/Silver Side)

11 types of steak and their nutritional value (6)
  • Type of steak:Round (top)
  • Middleweight:236 grams

The round steak is a cut of meat from the hind legs of a cow.

In the UK, this cut is called a "top".

This particular steak is very lean and contains little fat.

Also, since it comes from hard working muscles, the meat is very dense and the steak has a tough and chewy texture.

As a result, slow cooking methods such as braising or longer simmer times work best for round steaks.

Nutritional Information (per 100g)

Calories:192 kcal
Gordo:7.1 grams
Protein:27.5 grams
Softness level:4/10

With only 7 grams of fat, round steak is also lower in calories than most other cuts of steak (8).

For the best flavor, cube this steak and slow cook it along with some roots in beef broth.

7) skirt

11 types of steak and their nutritional value (7)
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  • Type of steak:Skirt
  • Middleweight:460g

Although it has a higher fat content than brisket, brisket has a tougher texture (9).

The reason? The flank contains some tough, dense muscle fibers.

On the plus side, skirt steak is one of the tastiest types of steak and has a deep flavor.

If you don't mind a chewier steak, few people are disappointed with the taste of this one.

To serve a slightly juicier steak, it's a good idea to quickly brown the meat, preferably medium to rare.

Conversely, brisket also works well as a braised steak, cooked at a low temperature for a longer period.

Nutritional Information (per 100g)

Calories:220 kcal
Protein:26.1 grams
Softness level:3/10

The skirt is an excellent option to make a tasty stew.

The flavorful meat imparts many flavors and becomes more tender with a longer cooking time.

8) T-Bone y Porterhouse

11 types of steak and their nutritional value (8)
  • Type of steak:T-Bone y Porterhouse
  • Middleweight:600 grams

The T-Bone steak is like having two steaks in one; a T-bone separates a tenderloin steak and sirloin, both among the most tender cuts of meat.

T-Bone and Porterhouse steaks are two of the most famous cuts of meat in the world.

Despite the two different names, they are pretty much the same cut of meat.

In short, the only difference is that the Porterhouse is a slightly larger cut that includes a more significant portion of sirloin.

Nutritional Information (per 100g)

Calories:247 kcal
Gordo:15.9 grams
Protein:24.2 grams
Softness level:8/10

As shown in the nutritional profile, the t-bone has a higher fat content than most other cuts (10).

Overall, the T-Bone is unique for its iconic shape and the fact that it offers the chance to try two different types of steak.

9) Lombo (Filé Mignon)

11 types of steak and their nutritional value (9)
  • Type of steak:sirloin
  • Middleweight:225 grams

Sirloin is by far the most tender cut of steak, and people often compare it to butter because of how easily it cuts with a knife.

Depending on where you live and the exact cut of the meat, this steak may also be referred to as a "filet mignon" or "filet."

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On the other hand, the flavor of the sirloin does not live up to its tenderness and lacks flavor.

The lack of fat and the marbling of the sirloin are responsible for this mild flavor.

Nutritional Information (per 100g)

calories:218 kcal
Protein:27.6 grams
Softness level:9/10

Sirloin steak contains about 11 grams of fat per 100 grams, which is surprisingly low considering the tenderness of the steak (11).

10) Tomahawk

11 types of steak and their nutritional value (10)
  • Type of steak:Tomahawk
  • Typical Weight:1 kg

The tomahawk steak is sure to please any steak fan.

In regards to the actual meat, the tomahawk and the ribeye are almost identical, with the difference mainly being in the visual presentation.

Just put; Tomahawk steak is a steak that still has the entire rib attached.

However, these cuts are usually very thick cuts that are reduced to the size of a standard ribeye.

For example, the hatchet often comes in sizes over 1kg and is often over 5cm thick.

Nutritional Information (per 100g)

Calories:291 kcal
Gordo:21.8 grams
Protein:23.7 grams
Softness level:8/10

As shown, tomahawks offer the same nutritional profile as sirloin but with an oversized fillet.

11) Top Lombo

11 types of steak and their nutritional value (11)

  • Type of steak:rump steak
  • Typical Weight:306 grams

The sirloin is one of the most famous types of steak, being a juicy and tender cut.

While not as tender as options like sirloin, this steak is much more flavorful and has a strong meaty flavor.

Top sirloin usually has a moderate amount of marbling and is suitable for stir-frying.

Nutritional Information (per 100g)

Calories:243 kcal
Gordo:14.2 grams
Protein:27 grams
Softness level:7/10

With a soft texture, the sirloin is rich in fat and protein (12).

While prime sirloin doesn't quite match options like Porterhouse and steak for flavor and tenderness, it's not far off.

final thoughts

As shown in this article, classifying so many different cuts of meat with the word "steak" can be misleading.

Depending on the steak, the nutritional profile, flavor, and best cooking method are different.

However, it's hard to find a cut that tastes bad, and all types of steakprovides a variety of important nutrients.

(Video) The Most Popular Meats Ranked - Nutrition Tier Lists: Meats

All in all, steak is a great food to include as part of a healthy diet.

see thatguide on how to cook steakfor 10 tips on how to make the perfect steak.

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