Beef steak · cooked
Values per 100 g — CIQUAL data (ANSES).
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A red meat rich in protein and iron
Beef steak provides 28 g of protein per 100 g (190 kcal), with moderate fat (~8.5 g depending on the cut). It is a complete-protein source and, above all, an excellent supply of heme iron and vitamin B12, very useful for energy and oxygen transport.
Depending on the cut (rump, flank, sirloin), fat content varies: lean cuts suit cutting, more marbled ones suit bulking.
Bulking and cutting
Filling and protein-dense, beef fits both goals. When cutting, choose a lean cut and weigh the portion; when bulking, its calories and iron make it an ally. Benchmark: 150 g cooked ≈ 42 g of protein.
Cooking and frequency
Unlike ground beef, a whole steak can be eaten rare: its surface is cooked, the inside stays safe. Sear it over high heat 1-2 min per side for a tender steak. Health-wise, guidelines advise not overdoing red meat (a few servings a week) and varying with poultry, fish and plant sources.
Iron and recovery: beef's edge
Beef's real edge over poultry is its heme iron: the best-absorbed form of iron. Iron helps transport oxygen, hence energy and endurance at training. A deficiency — common especially in women and heavy poultry/fish eaters — undermines performance.
Combined with its vitamin B12 (energy, nervous system), that makes a few beef servings a week a genuine nutritional boost, beyond protein alone.
What to pair it with
Beef pairs with a starch and iron-rich vegetables (spinach).
Key takeaways
- 28 g protein + iron and B12 per 100 g: a nourishing red meat.
- Lean cut when cutting, more marbled when bulking.
- A whole steak can be eaten rare (unlike ground beef).
- Moderate and alternate (a few red-meat servings a week).
Frequently asked questions
Is beef good for muscle building?
Yes: complete protein, well-absorbed heme iron and B12. It is an excellent source, to alternate with poultry, fish and plant sources, and to eat in moderation (red meat).
Beef or chicken?
Beef is richer in iron and B12 and often fattier; chicken is leaner and more neutral. Neither is "better": vary them to diversify your intake.
Should you eat steak rare or well done?
It is a matter of taste: a whole steak stays safe rare, since only its surface is exposed to bacteria. Very heavy cooking dries the meat and forms more high-heat cooking compounds. Unlike ground beef, which must always be cooked through.
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