Meat
raw beef plate steak.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
beef plate steak
SERVING
CALORIES
187
PROTEIN
20.4g
CARBS
0g
FAT
11.7g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories187kcal—
Protein20.4g41%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat11.7g15%
Saturated fat4.6g23%
Trans fat0.63g—
Cholesterol65mg22%
Water67.3g—
MINERALS
Sodium64mg3%
Potassium262mg6%
Calcium6.0mg0%
Iron1.7mg10%
Magnesium20mg5%
Phosphorus145mg12%
Zinc6.0mg54%
Copper0.09mg10%
Manganese0.09mg4%
Selenium22.2µg40%
VITAMINS
Vitamin A4.0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.15mg1%
Vitamin K1.5µg1%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.29mg22%
Niacin (B3)5.2mg33%
Pantothenic acid (B5)0.59mg12%
Vitamin B60.42mg25%
Folate (B9)3.0µg1%
Vitamin B122.3µg96%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece170g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of complete protein, essential for muscle growth, repair, and overall body function.
- ✓Excellent source of heme iron, which is highly bioavailable and crucial for preventing iron-deficiency anemia and supporting oxygen transport in the blood.
- ✓Provides significant amounts of Vitamin B12, vital for nerve function and the formation of red blood cells.
- ✓Good source of zinc, which plays a key role in immune system function, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Due to its toughness and high connective tissue, plate steak excels in slow, moist-heat cooking methods like braising or stewing, which breaks down collagen into gelatin, resulting in tender, flavorful meat.
- 2For grilling or pan-searing (as in skirt or hanger steak), marinate for several hours to tenderize, cook quickly over very high heat to medium-rare, and always slice thinly against the grain to ensure tenderness.
- 3Plate steak is very flavorful and is an excellent choice for dishes like fajitas, carne asada, stir-fries, or shredded beef for tacos and sandwiches.
- 4Always allow the cooked steak to rest for 5-10 minutes before slicing to allow the juices to redistribute throughout the meat.
STORAGE
Keep it fresh.
- Refrigerate raw beef plate steak immediately in its original packaging or a sealed container at 40°F (4°C) or below. Use within 3 to 5 days.
- For long-term storage, wrap tightly in plastic wrap and heavy-duty foil or place in a freezer bag. Freeze at 0°F (-18°C) for up to 6-12 months for best quality.
FAQ
Frequently asked questions.
Is beef plate steak healthy?
Yes, beef plate steak is a nutrient-dense food. It's an excellent source of complete protein, heme iron, Vitamin B12, and zinc, all crucial for muscle health, energy, and immune function. While it contains fat, it can be part of a balanced diet in moderation.
How much protein is in beef plate steak?
A 100g serving of raw beef plate steak contains approximately 20.38g of high-quality protein. This makes it a significant contributor to daily protein needs, supporting muscle growth and repair.
Is beef plate steak good for weight loss?
Beef plate steak can be included in a weight loss diet due to its high protein content, which promotes satiety and helps preserve muscle mass. However, it also contains 11.71g of fat per 100g, so portion control is important to manage calorie intake.
Is beef plate steak keto-friendly?
Yes, beef plate steak is very keto-friendly. It contains 0g of carbohydrates per 100g and is a good source of protein and fat, making it suitable for a ketogenic diet.
Is beef plate steak gluten-free?
Yes, raw beef plate steak is naturally gluten-free. As an unprocessed meat, it does not contain any gluten-containing grains or additives.
How do you cook beef plate steak?
Beef plate steak, often used for skirt or flank steak, benefits from high-heat cooking methods like grilling, pan-searing, or broiling. It cooks quickly and should be sliced against the grain after resting to maximize tenderness. Marinating can also help tenderize it.
What does beef plate steak taste like?
Beef plate steak has a rich, beefy flavor due to its marbling and muscle structure. It's known for its robust taste, which makes it excellent for absorbing marinades and seasonings.
How do you store raw beef plate steak?
Raw beef plate steak should be stored in its original packaging or a sealed container on the lowest shelf of your refrigerator to prevent drips. It typically lasts 3-5 days in the fridge or several months in the freezer.
Can you eat beef plate steak rare?
Yes, beef plate steak can be safely eaten rare, provided it has been handled properly and cooked to an internal temperature that kills surface bacteria (typically 130-135°F for rare). Always use a meat thermometer for accuracy.
Is beef plate steak tough?
Beef plate steak can be tough if not cooked correctly due to its fibrous muscle structure. To ensure tenderness, cook it quickly over high heat to medium-rare or medium, and always slice it thinly against the grain after a brief rest. Marinating can also help break down fibers.
