T-bone Steak, Raw
Raw T-Bone steak is a rich source of high-quality protein, perfect for muscle support and repair. It provides notable amounts of iron, essential for oxygen transport in the blood, and zinc, which supports the immune system. The fat content is moderate, including a portion of saturated fats. This beef cut also offers important B vitamins that aid in energy metabolism.
Macronutrient distribution
A Serving (113 g) of T-bone Steak, Raw contains 237 calories, 22.9 g of protein, 0 g of carbohydrates, and 16.3 g of fat.
- Protein
- 22.9 g39%
- Fat
- 16.3 g61%
of calories
Calorie Burn
How long would it take to burn off 237 calories?
- Walking3.5 mph, moderate pace42 min
- YogaModerate effort, gentle pace60 min
- SwimmingFreestyle, moderate effort31 min
- Biking12–14 mph, moderate effort23 min
- StairsStair climbing, moderate pace30 min
- Running5 mph (12 min/mile)22 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (113 g)
Fats
- Total Fat16.3 / 83 g(20%)
- Saturated Fat6.9 / 25 g(27%)
- Monounsaturated Fat7.8 g
- Polyunsaturated Fat0.67 g
- Cholesterol76.8 / 300 mg(26%)
- Omega-30 g
- Omega-60 g
- Omega-90.01 g
- Oleic Acid0.01 g
- Stearic Acid2 g
- Linoleic Acid0 g
- Myristic Acid0.49 g
- Palmitic Acid4.1 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0 g
Protein
- Protein22.9 / 56 g(41%)
Amino Acids
- Lysine1.9 g
- Serine0.92 g
- Valine1.2 g
- Alanine1.3 g
- Cystine0.16 g
- Proline1 g
- Arginine1.4 g
- Histidine0.77 g
- Threonine0.95 g
- Isoleucine1.1 g
- Methionine0.55 g
- Tryptophan0.26 g
- Glutamic Acid3.2 g
- Aspartic Acid2 g
- Phenylalanine0.88 g
- Glycine1.2 g
- Leucine1.7 g
- Tyrosine0.73 g
Vitamins
- Vitamin A17 / 900 ug(2%)
- Vitamin D0.68 / 15 ug(5%)
- Vitamin E0.52 / 15 mg(3%)
- Vitamin B60.51 / 1.3 mg(39%)
- Vitamin B121.6 / 2.4 ug(66%)
- Thiamin (B1)0.07 / 1.2 mg(6%)
- Riboflavin (B2)0.23 / 1.3 mg(17%)
- Niacin (B3)6.4 / 16 mg(40%)
- Folate6.8 / 400 ug(2%)
- Pantothenic Acid (B5)0.79 / 5 mg(16%)
- Choline58.8 / 550 mg(11%)
Minerals
- Calcium5.6 / 1,000 mg(1%)
- Iron2.1 / 8 mg(27%)
- Magnesium23.7 / 420 mg(6%)
- Phosphorus192.1 / 700 mg(27%)
- Potassium350.3 / 3,400 mg(10%)
- Sodium70.1 / 2,300 mg(3%)
- Zinc4.9 / 11 mg(44%)
- Copper0.11 / 0.9 mg(13%)
- Selenium7.3 / 55 ug(13%)
- Iodine1.1 / 150 ug(1%)
- Chromium4.5 / 35 ug(13%)
Other
- Water72.7 / 3,700 g(2%)
Sources
- USDA Standard Reference, LegacyBeef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw
- USDA Standard Reference, LegacyBeef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw
- USDA Standard Reference, LegacyBeef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, raw
- OpenNutritionOpen-source nutrition database
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