Know what’s on your plate

T-bone steak

Calories & nutrition facts

separable lean and fat, trimmed to 1/8" fat, choice, raw

228

calorieskcal per 100 g

Protein20 g

Carbs0 g

Fat16 g

Percent calories

Log this food in Calori

Nutrition facts

Per 100 g% DV

Calories 228 kcal —
Protein 20 g 40%
Carbohydrate 0 g 0%
Fat 16 g 20%
Saturated fat 6.7 g 33%
Fibre 0 g 0%
Sugars 0 g —
Sodium 35 mg 2%
Cholesterol 62 mg 21%

Vitamins & minerals

Per 100 g% DV

Vitamins

Vitamin A 4 µg 0%
Vitamin C 0 mg 0%
Vitamin D 0.1 µg 1%
Vitamin E 0.27 mg 2%
Vitamin K 1.6 µg 1%
Thiamin (B1) 0.05 mg 4%
Riboflavin (B2) 0.2 mg 15%
Niacin (B3) 5.2 mg 32%
Vitamin B6 0.57 mg 33%
Folate (B9) 5 µg 1%
Vitamin B12 1.7 µg 69%
Choline 50.5 mg 9%

Minerals

Calcium 21 mg 2%
Iron 1.6 mg 9%
Magnesium 10 mg 2%
Phosphorus 174 mg 14%
Potassium 229 mg 5%
Zinc 3.3 mg 30%
Copper 0.05 mg 6%
Manganese 0 mg 0%
Selenium 19.8 µg 36%

Calories by portion

Portion	Weight	Calories	Protein	Fat
100 g	100 g	228	20 g	16 g
1 × oz	113 g	258	23 g	18 g
1 × steak	461 g	1051	92 g	73 g
2 × oz	226 g	515	45 g	36 g
½ × oz	56.5 g	129	11 g	8.9 g
3 × oz	339 g	773	68 g	54 g
4 × oz	452 g	1031	90 g	72 g

Similar foods

Questions about T-bone steak

What is the difference between a T-bone and a porterhouse steak?

Both are cut across the short loin and have a T-shaped bone separating two muscles: sirloin on one side and tenderloin on the other. A porterhouse is cut from farther back and has a larger piece of tenderloin.

How do you cook a T-bone steak in a frying pan?

Pat it dry, season it and sear it in a very hot, heavy pan for about 2–3 minutes per side, then turn the heat down and keep cooking, turning regularly, until it reaches your preferred doneness. The bone makes the meat cook unevenly, so check the thickest part away from the bone with a thermometer; rest it for 5–10 minutes before carving.

How long should you grill a T-bone steak?

For a steak about 2.5 cm thick, grill over high heat for roughly 4–5 minutes per side for medium-rare, turning once; a thicker steak needs longer and may finish more evenly over indirect heat. Check the centre with a thermometer and rest the steak before serving.

How do you choose a good T-bone steak?

Look for a steak with a clearly defined T-shaped bone, an even thickness and fine streaks of fat through the meat. Choose one with a substantial tenderloin section if you want more of the softer, leaner meat.

Can you freeze a T-bone steak?

Yes. Wrap it tightly or seal it in a freezer bag, press out excess air and freeze it flat; thaw it in the fridge, not on the worktop. Once thawed, pat it dry before searing so it browns rather than steams.

What goes well with T-bone steak?

Serve it with chips or roast potatoes, grilled tomatoes and mushrooms, or a crisp green salad. Because it includes two different cuts, it also works well carved off the bone and shared, with peppercorn sauce or chimichurri alongside.

Is a T-bone steak high in protein?

Yes. A 113 g portion contains 23 g of protein. It is also high in selenium, providing 19.8 µg per 100 g.

Which is leaner, T-bone steak or tenderloin steak?

Tenderloin is usually leaner: the listed tenderloin has 6.16 g of fat per 100 g, compared with 16 g in T-bone steak. T-bone’s strip and tenderloin sections give it a mix of textures and more fat.

Source: USDA FoodData Central 168717 · per 100 g · carbohydrate per EU label, fibre excluded