1 serving (200 grams) contains 300 calories, 25.0 grams of protein, 20.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
352.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 82.4 mg | 27% | |
| Sodium | 588.2 mg | 25% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 3.5 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Steak with mushrooms and onions
Steak with mushrooms and onions is a classic dish enjoyed in various cuisines worldwide, particularly in American, European, and French cooking. This savory combination features a protein-rich beef steak paired with nutrient-dense sautéed mushrooms and onions. Beef steak is an excellent source of high-quality protein, iron, and B vitamins. Mushrooms provide fiber, antioxidants like selenium, and vitamin D (when exposed to UV light), while onions offer vitamin C and phytonutrients with potential anti-inflammatory benefits. This hearty dish combines macronutrients and micronutrients essential for many bodily functions, making it both filling and nutritious.
Health Benefits
- Rich in high-quality protein (approximately 25-30g per 100g of steak), promoting muscle repair and satiety.
- Contains heme iron from steak, improving red blood cell production and preventing iron deficiency.
- Mushrooms are a natural source of selenium, an antioxidant important for immune function and thyroid health.
- Onions provide phytochemicals like quercetin, which may help reduce inflammation and support heart health.
- Vitamin B12 in steak supports healthy nerve function and energy metabolism.
Dietary Considerations
Selection and Storage
Store raw steak in the refrigerator at 32–40°F (0–4°C) for up to 3 days or freeze for longer storage. Keep mushrooms in a paper bag in the fridge to prevent moisture buildup. Sauté mushrooms and onions shortly before serving for optimal freshness and flavor.
Common Questions About Steak with mushrooms and onions Nutrition
Is steak with mushrooms and onions high in protein?
Yes, steak with mushrooms and onions is high in protein due to the steak. A 6-ounce grilled steak provides approximately 42 grams of protein, crucial for muscle repair and growth. Adding mushrooms and onions contributes minimal protein but enhances the dish with fiber and antioxidants.
Can I eat steak with mushrooms and onions on a keto diet?
Yes, steak with mushrooms and onions is keto-friendly when prepared without sugary sauces or breading. The dish is low in carbs, with most of the carbs coming from the onions (about 6 carbs per half-cup). Choose butter or olive oil for cooking to keep it keto-compliant.
What are the health benefits of eating steak with mushrooms and onions?
This dish offers a variety of health benefits. Steak is a great source of iron, zinc, and vitamin B12, essential for energy production and red blood cell formation. Mushrooms provide selenium and antioxidants, while onions add quercetin, a compound linked to anti-inflammatory properties. However, excessive red meat consumption may be linked to heart health concerns, so enjoy this dish in moderation.
What is a recommended portion size for steak with mushrooms and onions?
A recommended portion size for a balanced meal is a 3-6 ounce serving of steak, paired with half a cup each of cooked mushrooms and onions. This portion contains roughly 300-400 calories, depending on how it is cooked, and fits well into most diet plans.
How does steak with mushrooms and onions compare to chicken with the same toppings?
Steak is higher in fat and calories compared to chicken, making it more suitable for high-calorie or low-carb diets but less ideal for low-fat diets. For example, a 6-ounce grilled chicken breast contains about 280 calories and 43 grams of protein, while the same size steak has around 400 calories and 42 grams of protein. The mushrooms and onions add similar flavor profiles and nutrients to both dishes, so the choice depends on your dietary goals.
