Beef Plate Steak (Boneless, Outside Skirt, Lean, 0″ Fat, Grilled)
Beef plate steak, specifically the boneless outside skirt cut, is a flavorful and versatile protein choice that is popular for grilling. When prepared with minimal fat trimming, this cut provides a tender, juicy steak with a slightly richer flavor profile compared to leaner cuts. This version of the beef plate steak has been carefully selected for its low-fat content (0″ fat), making it a suitable option for those seeking a more balanced and leaner protein source.
Whether grilled to perfection or cooked over an open flame, beef plate steak offers a satisfying experience with its firm texture and robust beef flavor. Below, we delve into the nutritional breakdown of this cut of beef when cooked using a grilling method.
Nutritional Breakdown
| Nutrient | Amount per 100g |
|---|---|
| Energy | 292 kcal |
| Protein | 27.06 g |
| Total Fat | 20.47 g |
| Saturated Fat | 7.405 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 8.0 mg |
| Iron | 5.09 mg |
| Magnesium | 24.0 mg |
| Phosphorus | 185.0 mg |
| Potassium | 280.0 mg |
| Sodium | 70.0 mg |
| Zinc | 7.01 mg |
| Copper | 0.206 mcg |
| Manganese | 0.205 mg |
| Selenium | 34.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.122 mg |
| Riboflavin (B2) | 0.831 mg |
| Niacin (B3) | 5.096 mg |
| Vitamin B6 | 0.45 mg |
| Folate (B9) | 7.0 mcg |
| Vitamin B12 | 7.72 mcg |
| Vitamin A | 8.0 mcg |
| Vitamin E | 0.09 mg |
| Vitamin D2 | 0.2 mcg |
Key Nutrients and Benefits
- Protein: With 27.06 g of protein per 100 grams, this beef cut is a great choice for those looking to increase their protein intake, essential for muscle repair, immune function, and overall body maintenance.
- Iron: A valuable source of iron (5.09 mg), which supports red blood cell production and helps prevent anemia. This is especially beneficial for individuals with higher iron requirements.
- Zinc: The high zinc content (7.01 mg) plays a crucial role in immune function, wound healing, and cellular metabolism.
- Selenium: Selenium (34.8 mcg) in this beef cut contributes to antioxidant defense and supports thyroid function.
- B Vitamins: With ample amounts of B vitamins, including niacin, riboflavin, and B12, this steak helps with energy production and supports brain and nervous system health.
Allergen Information
Beef plate steak, when prepared in its purest form without additional ingredients like sauces or marinades, contains no allergens. However, it is important to ensure that any seasoning or preparation method used is free from allergens like gluten, dairy, or soy if they are a concern.
Dietary Preferences
- High-Protein: This beef cut is an excellent source of high-quality protein, making it an ideal choice for those on a high-protein diet or for athletes looking to support muscle growth and recovery.
- Low-Carb: With no carbohydrates, fiber, or sugar, beef plate steak is a suitable choice for individuals following a low-carb or ketogenic diet.
- Paleo & Keto-Friendly: As a natural, whole food source of protein and fats, it fits within both Paleo and Keto dietary frameworks, providing nutrient-dense options without processed carbohydrates.
- Gluten-Free: Beef plate steak is naturally gluten-free, making it an excellent option for those with gluten sensitivity or celiac disease.
Preparation Tips
For best results, grill the beef plate steak over medium-high heat to develop a flavorful sear while retaining its juiciness. You can season it simply with salt and pepper or marinate it in a mix of olive oil, garlic, and herbs to enhance its natural flavor. Allow the steak to rest for a few minutes after cooking to ensure the juices are evenly distributed for a tender and juicy bite.
Conclusion
Beef plate steak (boneless, outside skirt, lean, grilled) is a nutritious, flavorful cut of meat that offers a rich protein profile along with essential vitamins and minerals. It is ideal for individuals following high-protein, low-carb, or gluten-free diets, and its versatile cooking methods allow it to shine as the main feature of any meal. Whether you’re grilling for a family dinner or preparing a protein-packed meal after a workout, this beef cut can satisfy both your nutritional and culinary needs.
