Beef Plate Steak (Boneless, Outside Skirt, 0″ Fat, All Grades, Raw) – Nutritional Breakdown
Beef plate steak, a tender and flavorful cut from the lower chest area of the cow, is widely appreciated for its rich taste and versatility in cooking. The boneless outside skirt, with minimal fat content, offers a leaner option for those looking to enjoy beef without excess fat. This cut is often used in grilling, broiling, or stir-frying, and makes an excellent choice for a variety of dishes, from fajitas to steak sandwiches.
Here’s a detailed look at the nutritional composition of raw beef plate steak (boneless outside skirt, 0″ fat):
| Nutrient | Amount per 100g |
|---|---|
| Energy (kcal) | 206.0 |
| Protein (g) | 18.74 |
| Total Fat (g) | 14.53 |
| Saturated Fat (g) | 5.618 |
| Carbohydrates (g) | 0.19 |
| Fiber (g) | 0.0 |
| Sugar (g) | 0.0 |
| Calcium (mg) | 5.0 |
| Iron (mg) | 3.6 |
| Magnesium (mg) | 20.0 |
| Phosphorus (mg) | 148.0 |
| Potassium (mg) | 253.0 |
| Sodium (mg) | 67.0 |
| Zinc (mg) | 4.95 |
| Copper (mcg) | 0.181 |
| Manganese (mg) | 0.18 |
| Selenium (mcg) | 23.7 |
| Vitamin C (mg) | 0.0 |
| Thiamine (mg) | 0.11 |
| Riboflavin (mg) | 0.588 |
| Niacin (mg) | 4.251 |
| Vitamin B6 (mg) | 0.402 |
| Folate (mcg) | 3.0 |
| Vitamin B12 (mcg) | 5.55 |
| Vitamin A (mcg) | 2.0 |
| Vitamin E (mg) | 0.14 |
| Vitamin D2 (mcg) | 0.2 |
Allergen Information
Beef plate steak is a naturally gluten-free and allergen-free food. It does not contain common allergens such as dairy, soy, or wheat, making it suitable for a wide range of dietary needs. However, as always, it is important to ensure that the preparation or cooking methods do not introduce potential allergens.
Dietary Preferences
Beef plate steak, particularly the boneless outside skirt with minimal fat, is suitable for a variety of dietary preferences:
- Paleo Diet: It is an excellent choice for those following a paleo diet due to its high protein and natural fat content.
- Keto Diet: With its minimal carbohydrates and rich fat content, this cut of beef is a perfect fit for low-carb and ketogenic diets.
- High-Protein Diets: The beef provides a substantial amount of high-quality protein, making it an ideal selection for muscle building or maintaining a high-protein diet.
- Gluten-Free Diet: Naturally free from gluten, beef plate steak is a safe option for individuals with gluten sensitivities or celiac disease.
Nutritional Benefits
Beef plate steak is an excellent source of high-quality protein, which is vital for muscle repair, immune function, and overall body maintenance. In addition to protein, this cut is packed with important minerals like iron, which supports red blood cell production, and zinc, which is critical for immune health and wound healing. The magnesium content is beneficial for muscle function, while the phosphorus plays a role in maintaining bone health.
This steak also provides a good dose of vitamin B12, which is essential for nerve function and the production of DNA, making it particularly valuable for those on a non-vegetarian diet. While it contains some saturated fat, the omega-3 content is beneficial for heart health when consumed as part of a balanced diet.
Cooking Tips
When preparing beef plate steak, a high-heat method such as grilling or broiling is ideal to sear the exterior while keeping the inside tender and juicy. You can marinate it to enhance flavor, though it’s not necessary given the natural taste of the meat. The key is to avoid overcooking to maintain its tenderness, especially given its relatively lean nature.
Serving Suggestions:
Pair this steak with roasted vegetables or a fresh salad for a balanced meal. It can also be sliced thinly and used in fajitas, wraps, or atop rice or quinoa bowls. For a classic pairing, serve it with grilled vegetables or a baked potato for a satisfying, hearty meal.
Conclusion
Beef plate steak (boneless outside skirt) is a delicious, nutrient-dense meat that offers high-quality protein and essential vitamins and minerals. With minimal fat and a rich, satisfying flavor, it is a versatile choice for a variety of dishes and dietary preferences. Whether grilled, broiled, or pan-seared, this cut can be enjoyed in many ways, providing a fulfilling and health-conscious option for meat lovers.
