Beef Plate Steak (Boneless, Outside Skirt, 0″ Fat, Choice, Raw)
Beef plate steak, particularly the boneless outside skirt cut, is a flavorful and tender option for grilling or pan-searing. This cut is characterized by its fine grain texture and rich marbling, which enhances its taste when cooked to perfection. With minimal fat, the raw beef plate steak is ideal for those seeking a leaner yet juicy meat option. Below, you’ll find the nutritional profile for a 100g serving of this steak, providing insight into its health benefits and nutritional composition.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 212.0 kcal |
| Protein | 18.47 g |
| Total Fat | 15.26 g |
| Saturated Fat | 5.798 g |
| Carbohydrates | 0.17 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 5.0 mg |
| Iron | 3.53 mg |
| Magnesium | 20.0 mg |
| Phosphorus | 147.0 mg |
| Potassium | 251.0 mg |
| Sodium | 68.0 mg |
| Zinc | 4.74 mg |
| Copper | 0.182 mcg |
| Manganese | 0.182 mg |
| Selenium | 23.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.11 mg |
| Riboflavin (B2) | 0.597 mg |
| Niacin (B3) | 4.212 mg |
| Vitamin B6 | 0.392 mg |
| Folate | 3.0 mcg |
| Vitamin B12 | 5.82 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.16 mg |
| Vitamin D2 | 0.2 mcg |
Health and Nutritional Benefits:
- High in Protein: A generous serving of beef plate steak provides a significant amount of protein (18.47g), making it an excellent choice for muscle repair and overall body function.
- Rich in Iron: With 3.53 mg of iron per 100g, this steak helps support healthy red blood cell production and optimal oxygen transport throughout the body.
- Vitamins and Minerals: This cut of beef also provides important vitamins and minerals like Vitamin B12 (5.82 mcg), riboflavin (0.597 mg), and phosphorus (147 mg), all of which contribute to energy production, metabolism, and bone health.
- Low in Carbohydrates: Beef plate steak is a low-carb option, containing just 0.17g of carbs per 100g, making it a suitable choice for those on low-carb or ketogenic diets.
Allergen Information:
This beef plate steak is naturally free from common allergens such as gluten, dairy, nuts, and soy. It is a pure source of animal protein, with no added preservatives or ingredients that could trigger allergies. However, as with any meat, it is essential to ensure proper cooking and handling to avoid cross-contamination, particularly for individuals with other dietary sensitivities.
Dietary Preferences:
- Keto-Friendly: With its low carbohydrate content and high fat and protein, beef plate steak fits well into a ketogenic diet.
- Paleo-Friendly: As a whole food source of protein, this steak is suitable for those following a paleo diet, which emphasizes meat, fish, and other natural foods.
- Gluten-Free: This cut of beef is inherently free from gluten, making it an ideal option for those with celiac disease or gluten sensitivities.
- Low-Carb: For individuals looking to reduce carbohydrate intake, this beef plate steak is an excellent choice.
Cooking Tips and Advice:
When preparing beef plate steak, consider marinating it for a few hours to enhance its flavor and tenderness. Grilling or pan-searing is recommended to achieve a perfect sear while keeping the inside juicy. You can pair this steak with a variety of sides like roasted vegetables, mashed potatoes, or a fresh salad for a well-rounded meal.
Additionally, since the steak is lean, it’s important not to overcook it to avoid drying it out. For best results, cook it to medium-rare or medium, depending on your preference. A quick sear over high heat will lock in the juices and provide a flavorful crust.
Conclusion:
Beef plate steak (boneless, outside skirt) is a versatile, flavorful cut that packs a significant nutritional punch with its high protein content and essential vitamins and minerals. It’s an ideal choice for those looking to enjoy a hearty and satisfying meal without compromising on health benefits. Whether you prefer it grilled, pan-seared, or cooked to your liking, this steak offers a rich and indulgent taste that will elevate any dining experience.
