Meat
raw select beef plate steak.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
beef plate steak
SERVING
CALORIES
222
PROTEIN
18.4g
CARBS
0.36g
FAT
16.3g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories222kcal—
Protein18.4g37%
Carbohydrates0.36g0%
Fiber0g0%
Sugar0g0%
Total fat16.3g21%
Saturated fat6.7g34%
Trans fat0.92g—
Cholesterol70mg23%
Water64g—
MINERALS
Sodium63mg3%
Potassium251mg5%
Calcium6.0mg0%
Iron3.6mg20%
Magnesium20mg5%
Phosphorus147mg12%
Zinc5.1mg47%
Copper0.17mg19%
Manganese0.17mg7%
Selenium23.1µg42%
VITAMINS
Vitamin A5.0µg1%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.13mg1%
Vitamin K1.5µg1%
Thiamin (B1)0.11mg9%
Riboflavin (B2)0.55mg42%
Niacin (B3)4.2mg26%
Pantothenic acid (B5)1.1mg22%
Vitamin B60.40mg24%
Folate (B9)3.0µg1%
Vitamin B124.9µg205%
%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 cup150g
1 tablespoon9g
1 teaspoon3g
1 oz28.4g
1 lb453.6g
1 piece170g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of complete protein, essential for muscle building and repair.
- ✓Rich in heme iron, which is highly bioavailable and helps prevent iron-deficiency anemia.
- ✓Provides significant amounts of Vitamin B12, crucial for nerve function and red blood cell formation.
- ✓Good source of zinc, which supports immune function, wound healing, and cell growth.
COOKING TIPS
In the kitchen.
- 1Beef plate steak (like skirt or hanger steak) is best cooked quickly over high heat, such as grilling or pan-searing, to a medium-rare doneness to avoid toughness.
- 2Marinating the steak for at least 30 minutes in an acidic marinade (e.g., with citrus juice or vinegar) helps to tenderize the muscle fibers.
- 3After cooking, let the steak rest for 5-10 minutes before slicing to allow juices to redistribute, ensuring a more flavorful and moist result.
- 4Always slice the cooked steak thinly against the grain to shorten the muscle fibers, which makes it much more tender to eat.
STORAGE
Keep it fresh.
- Refrigerate at or below 40°F (4°C) in its original packaging for up to 3-5 days.
- For longer storage, wrap tightly in plastic wrap and freezer paper or a vacuum-sealed bag and freeze at 0°F (-18°C) for 6-12 months.
FAQ
Frequently asked questions.
Is raw select beef plate steak healthy?
Yes, it is a nutrient-dense source of complete protein, heme iron, and Vitamin B12. While it contains 16.31g of fat per 100g, it provides essential minerals like zinc that support immune function and muscle repair.
How much protein is in beef plate steak?
A 100g serving of raw select beef plate steak contains approximately 18.43g of protein. This makes it an excellent choice for those looking to increase their intake of high-quality, muscle-building protein.
Is beef plate steak keto-friendly?
Yes, it is highly keto-friendly as it contains only 0.36g of carbohydrates and a significant amount of fat (16.31g). It fits perfectly into low-carb, high-fat dietary patterns like the ketogenic or carnivore diets.
What does the 'Select' grade mean for this beef cut?
USDA 'Select' grade beef is generally leaner than 'Choice' or 'Prime' grades. It has less marbling (intramuscular fat), which means it may be slightly less tender but is often more budget-friendly and lower in calories than higher-graded cuts.
How do you best cook beef plate steak?
Because plate steak comes from a more muscular area, it is best prepared using slow-cooking methods like braising or stewing to break down connective tissue. If grilling or searing, it should be marinated and sliced thinly against the grain to ensure tenderness.
Is beef plate steak gluten-free?
Raw beef plate steak is naturally 100% gluten-free. However, if you are buying pre-marinated steak or using store-bought seasonings, check the labels for hidden gluten in thickeners or soy-based ingredients.
How long does raw beef plate steak last in the refrigerator?
Raw beef plate steak should be stored in the coldest part of your refrigerator and typically stays fresh for 3 to 5 days. If you do not plan to cook it within that timeframe, it should be moved to the freezer.
Can I freeze beef plate steak?
Yes, you can freeze it for 6 to 12 months for optimal quality. To prevent freezer burn, wrap the meat tightly in plastic wrap or vacuum-seal it before placing it in a heavy-duty freezer bag.
What are the primary health benefits of beef plate steak?
It is an excellent source of bioavailable heme iron, which helps prevent anemia, and Vitamin B12, which is vital for nerve health. It also provides zinc for immune support and complete proteins for tissue repair.
What does beef plate steak taste like?
Beef plate steak has a very robust, 'beefy' flavor due to its fat content and proximity to the ribs. It is more flavorful than leaner cuts like sirloin, though it has a coarser texture that benefits from proper slicing.
