Going on a diet does not mean that you have to forego all of your favorite foods including steaks. The key is getting the right cut and the leanest parts plus eating the right portion size.
For steaks, most diet experts recommend getting a portion size of about three ounces. However, the tricky part here is figuring out the right size for a 3-ounce steak.
How Big is a 3-Oz. Steak?
A three-ounce steak is about the size of your palm or about the size of a bar of soap. To get your portion size as accurately as possible, you may want to consider using a kitchen scale.
If your scale shows
weight measurements in grams, a steak size of about three ounces will be approximately eighty-five in grams.
Another way to measure a three-ounce steak is through your thumb. From the tip of your thumb all the way down to the base, this is about the size of a one-ounce steak. So take three of this size to get your three-ounce steak serving portion.
As for its thickness, steak portions of three ounces are about one-half of an inch thick.
Lean Cuts
Generally, steaks that have labels like round as well as loin are lean beef. As for the cut, there are actually twenty-nine steak cuts that are considered as lean. Based on their total fat content, a number of these cuts are the following:
Eye Round – This cut has one hundred and forty-four calories, about 1.4 grams of saturated fat and 4.0 grams of total fat content.
Sirloin Tip Side – This one contains one hundred and forty-three calories, 1.6 grams of saturated fat and a total fat content of 4.1 grams.
Top Round – For this cut, you will get approximately one hundred and fifty-seven calories, saturated fats of about 1.6 grams with a total fat content of 4.6 grams.
Bottom Round – This steak cut contains one hundred and thirty-nine calories, 1.7 grams of saturated fat and 4.9 grams of total fat content.
Top Sirloin – This one has about one hundred and fifty-six calories, around 1.9 grams of saturated fat and approximately 4.9 grams of total fat content.
Round Tip – This has one hundred and forty-eight calories, 1.9 grams of saturated fat and a total fat content of about 5.3 grams.
Round Steak – This cut contains one hundred and fifty-four calories, has 1.9 grams of saturated fat and approximately 5.3 grams of total fat content.
Flank Steak – You will get one hundred and fifty-eight calories from this cut, about 2.6 grams of saturated fat and a total fat content of 6.3 grams.
Tenderloin – This one contains one hundred and seventy calories, 2.7 grams of saturated fat and a total fat content of 7.1 grams.
T-Bone – This cut has one hundred and seventy-two calories, 3.0 grams of saturated fat and a total fat content of 8.2 grams.
While these values are typically for a three-ounce steak, bear in mind that depending on the portion size of your choice, these may go higher or lower.
