Steak - calories and fat

majica8
majica8 Posts: 210 Member
in Food and Nutrition
Sorry if this has been asked before, I did search but it didn't come up.
I'm having steak for dinner tomorrow night. It's a roughly 230 gram sirloin steak. The nutritional info on the packet/MFP says 649 calories, 45 fat (23 sat fat).
I was wondering how many, if any, calories and grams of fat I could take off if I don't actually eat any of the big chunks of fat that are on the steak? I have never eaten that fat on steaks, and while I know it will release some of the fat into the steak during cooking, surely quite a large part remains where it is as I'm always left with strips of fat after?

I know I can't get an exact answer, but a ballpark figure would be good, or even opinions on if it's even worth bothering about. I mean if it's only likely to be 50-60 calories/5-10g of fat then I don't really care, but going from other steaks I'd estimate having maybe 20-30grams of the cooked fat left on the plate after which would make a pretty big difference to the numbers.

Cheers all :)

Replies

  • angelwebb581
    angelwebb581 Posts: 3
    Have you tried the USDA website? I have done several searches on there and it tells you exactly what is what. I would recommend trimming the steak before cooking so you know it's lean and healthier for you. It would also make your calorie counting more accurate.
  • mnm424
    mnm424 Posts: 259 Member
    Are you cooking the steak yourself or are you going out to eat? 230 grams is about 8 oz... that's a nice size steak! I always cut the fat off while it's raw and then I weigh it before I grill it.... but I wouldn't worry to much about it if you don't have a scale or if you are going out to eat, I log it in as MFP says and don't give it 2 thoughts unless it's crazy high..

    ENJOY YOUR STEAK!!!!!!!!!! :drinker:
  • PaleoPath4Lyfe
    PaleoPath4Lyfe Posts: 3,161 Member
    There is nothing unhealthy about the fat on a steak and sirloin is a leaner cut anyway.
  • majica8
    majica8 Posts: 210 Member
    Cooking it myself so trimming it is certainly an option. I'm not too fussed. The calories will be fine once I've done my exercise for the day but I'll still be way over on fat.

    Never looked on the USDA website. Didn't even know about it, probably because I'm in the UK. Looks extremely useful although still a bit confused. That says the steak raw, trimmed to 1/8" fat is 446 cal and 26g fat, but the same steak pan fried is 739 cal and 50g fat. That seems like a huge difference for it to only come from the oil you cook it in.
    Can I go with the 446/26 option and just add the oil I cook it in separately? (Or at least something in the middle of those 2)

    It might not be unhealthy but I'd still like to reduce it if I can.
  • dngoins
    dngoins Posts: 20
    I actually had a steak tonight and it was a 10 oz tbone. I googled it and it had 479 calories without the fat, 22g fat, 170mg sodium, 66g protein. Hope that helps!!!
  • majica8
    majica8 Posts: 210 Member
    I actually had a steak tonight and it was a 10 oz tbone. I googled it and it had 479 calories without the fat, 22g fat, 170mg sodium, 66g protein. Hope that helps!!!
    Thanks.
    I've gone somewhere in between all the figures I have. 550 calories, 30g fat and 13g sat fat.
    It won't make that much difference even if I'm way underestimating, I just like to try to be accurate with my diary.
  • mounty89
    mounty89 Posts: 41
    Should not have opened this thread. I now want steak!
  • Leahsz
    Leahsz Posts: 81
    I wouldn't cut the fat off before cooking - it helps keep the meat juicy.
  • tootoop224
    tootoop224 Posts: 281 Member
    Cooking it myself so trimming it is certainly an option. I'm not too fussed. The calories will be fine once I've done my exercise for the day but I'll still be way over on fat.

    Never looked on the USDA website. Didn't even know about it, probably because I'm in the UK. Looks extremely useful although still a bit confused. That says the steak raw, trimmed to 1/8" fat is 446 cal and 26g fat, but the same steak pan fried is 739 cal and 50g fat. That seems like a huge difference for it to only come from the oil you cook it in.
    Can I go with the 446/26 option and just add the oil I cook it in separately? (Or at least something in the middle of those 2)

    It might not be unhealthy but I'd still like to reduce it if I can.
    The difference is not just the oil you cook it in (and yes, either way you should log that separately). When you pan fry a steak, all/most of the fat remains in the steak, while if you broil or grill, the fat drips out. That's where the difference comes in.
  • majica8
    majica8 Posts: 210 Member
    Cooking it myself so trimming it is certainly an option. I'm not too fussed. The calories will be fine once I've done my exercise for the day but I'll still be way over on fat.

    Never looked on the USDA website. Didn't even know about it, probably because I'm in the UK. Looks extremely useful although still a bit confused. That says the steak raw, trimmed to 1/8" fat is 446 cal and 26g fat, but the same steak pan fried is 739 cal and 50g fat. That seems like a huge difference for it to only come from the oil you cook it in.
    Can I go with the 446/26 option and just add the oil I cook it in separately? (Or at least something in the middle of those 2)

    It might not be unhealthy but I'd still like to reduce it if I can.
    The difference is not just the oil you cook it in (and yes, either way you should log that separately). When you pan fry a steak, all/most of the fat remains in the steak, while if you broil or grill, the fat drips out. That's where the difference comes in.
    I get that, but the raw steak starts off 446/26 so unless cooking it can increase the calories and fat content then as far as that site is concerned it all comes from the oil you cook it in.


    Not planning to cut all the fat off, I'll trim it to 1/8". That's plenty to keep it juicy and tasting good, plus it will have a sauce with it.

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