Group · Meat
Beef (lean steak, cooked)
The beef steak is a lean cut taken mainly from the hindquarter. Grilled or pan-fried, it is one of the most favourable meats on the counter: plenty of protein, very little fat.
In terms of nutrition facts, grilled, it provides 128 kcal per 100 g with 27.6 g of protein and only 1.95 g of fat. It provides 5.39 mg of zinc (54% of the reference intake), 2.7 µg of vitamin B12, 2.21 mg of iron and 371 mg of potassium per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 128 kcal |
| Kilojoules | 541 kJ |
| Protein | 27,6 g |
| Fat | 2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B122,7 µg108 %
- Zinc5,39 mg54 %
- Vitamin B60,46 mg33 %
- Vitamin B35,15 mg32 %
- Phosphorus195 mg28 %
- Potassium371 mg19 %
- Iron2,21 mg16 %
- Vitamin B20,18 mg13 %
See the other 16 nutrients
- Vitamin B50,66 mg11 %
- Magnesium28,9 mg8 %
- Copper0,08 mg8 %
- Selenium2,82 µg5 %
- Vitamin B99,06 µg5 %
- Vitamin B10,05 mg4 %
- Iodine6 µg4 %
- Vitamin K11,22 µg2 %
- Vitamin E0,12 mg1 %
- Calcium7,07 mg1 %
- EPA0 g1 %
- Manganese0,01 mg1 %
- Omega-6 LA0,06 g1 %
- Vitamin A3 µg0 %
- DHA0 g0 %
- Omega-3 ALA0 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
One of the best protein-to-calorie ratios in the whole database. 27.6 g of protein for 128 kcal: lean steak does as well as white fish, with iron and zinc on top that fish does not provide.
Its iron is the most absorbable there is. The haem iron in red meat is absorbed three to four times better than plant iron. It is a real argument for women of childbearing age and endurance athletes, in whom deficiencies are common.
The zinc deserves a mention. 5.39 mg per 100 g: few foods provide as much outside oysters. Zinc is involved in immunity and wound healing, and vegetarian intakes are often borderline.
The consumption benchmark is 500 g of red meat a week. This is the recommendation of the French national nutrition and health programme (PNNS), based on the link between high consumption and colorectal cancer. Lean steak counts towards this total like any other red meat.
Seared hot, never for long. Two minutes per side over a very high heat, then five minutes of rest under a sheet of foil. Its leanness makes it unforgiving of overcooking: beyond that, it toughens with no way back.
Sources
Average nutritional values per 100 g, provided for guidance only (may vary by brand, cut and preparation).
