Is steak healthy? What science says about red meat and your health

What you’ll learn:

• Steak provides high-quality protein, iron, and B vitamins, making it a nutritious option when consumed in moderation.       
• Choosing leaner cuts and being mindful of portion sizes can help you enjoy steak with fewer calories and less saturated fat.
• Eating steak too often may increase health risks like heart disease and colorectal cancer.

Steak is known for its rich flavor and satisfying texture, but its impact on health often sparks debate. Is steak healthy or not? While a diet high in red meat has been linked to potential health risks like heart disease and certain cancers, that doesn’t mean steak should be labeled as bad or unhealthy. With Noom, no food is ever off the table. We believe that you can create a meal plan that includes the foods you love in a way that supports your goals. 

In moderation, steak can be a part of a healthy diet. It’s packed with protein and B vitamins, delivering key nutrients that support energy and muscle health. But not all steaks are the same. The cut and the way cattle are raised can impact both the nutritional profile of the meat and its environmental footprint. For example, grass-fed beef often contains higher levels of omega-3 fatty acids and antioxidants, while more common, conventional, grain-fed beef may have a slightly different fat composition. 

The best way to incorporate steak into a balanced diet is to choose lean cuts, cook it in a healthy way, watch portion sizes, and pair it with vegetables and healthy side dishes. Discover how to eat sustainably and enjoy every bite with Noom’s expert guidance.

Nutrients in steak 

Steak is a powerhouse of nutrition, particularly high in protein and vitamin B12. A 3-ounce portion provides approximately 25 grams of protein and 100% of the recommended daily allowance (RDA)* of vitamin B12.

But that’s just the beginning—beef is packed with several essential nutrients your body needs. In just 3 ounces of lean tenderloin steak, you’ll also get:

Nutrient	Amount	% RDA* (female/male)
Vitamin B12	2.4 mcg	100%
Selenium	25 mcg	45%
Niacin	4.5 mg	32%/28%
Vitamin B6	0.4 mg	31%/27%
Zinc	4.5 mg	30%
Riboflavin	0.3 mg	27%/23%
Iron	4.12 mg	23%/52%
Phosphorus	140 mg	20%
Choline	60 mg	14%/11%

*Recommended dietary allowance (RDA) is defined as the average daily amount of nutrients that are needed to meet the requirements of nearly all healthy people in a specific group. 

Is steak healthy? Comparing classic cuts

Cuts of steak vary; some are leaner, lower in calories, and higher in protein. As the fat content increases, the protein tends to decrease for an equal serving size. While fat adds flavor, the saturated fat in beef, when consumed in excess, has been linked to potential health issues according to studies. Choosing leaner cuts, like tenderloin or flank steak, and moderating portions allows you to enjoy steak while minimizing saturated fat and staying aligned with your health goals.

Here’s a breakdown of popular steak cuts and how they compare nutritionally per 3-ounce serving:

Cut	Calories	Total fat (g)	Saturated fat (g)	Protein (g)
Top sirloin	160	6	2.5	26
NY strip	164	7	3	25
Flank steak	170	8	3	24
Hanger steak	170	9	3.5	23
Filet mignon	180	10	4	22
Flat iron	189	10	3.5	21
Skirt steak	190	11	4.5	22
Ribeye	210	15	6	20

Nutritional values are approximate and may vary depending on the preparation method.

What is a serving of steak?

At steakhouses, the average steak served can range from 12 to 20 ounces, far more than the recommended serving size of 3 to 4 ounces. Eating portions larger than this can contribute to extra calories and higher amounts of saturated fat, depending on the cut.

If you’re trying to eyeball a healthy serving size in a restaurant, visual cues can be helpful. A thicker steak with the same weight will look smaller in width, while a thinner cut will cover more plate space. A 3-ounce serving of steak is often compared to:

• A deck of cards for a more compact, thicker cut.
• A standard checkbook for a thinner, wider cut of steak.

These comparisons can help you estimate portion sizes, but they’re just general guidelines.

Many restaurants will let you order by size; remember that this is the weight before cooking, and it will shrink as it cooks and loses moisture. If you order a large steak, dividing it into smaller portions before eating can help you meet the recommended serving size. 

Grass-fed vs. grain-fed: Does it matter?

You’ve probably seen terms like “grass-fed” and “grain-fed” on beef labels, but what do they really mean—and should they affect your choices? These labels describe how cattle are fed throughout their lives, which can influence the beef’s taste, texture, and nutritional value. Let’s walk through the main feeding methods to help you understand the differences:

When it comes to feeding practices, there are several approaches:

• Grain-fed beef: These cattle are raised primarily on a diet of grains, like corn and soybeans, supplemented with vitamins and minerals. The high-calorie grain diet promotes rapid weight gain, resulting in tender, well-marbled beef (those white streaks of fat in the meat). Marbling enhances both the tenderness and the buttery flavor of the beef, making it a popular choice for many consumers.

• Grass-fed beef: Cattle labeled as grass-fed are primarily raised on grass, hay, and forage. Because their diet is lower in calories than grain-based feed, grass-fed cattle often grow more slowly and produce leaner meat with less marbling. Some consider the meat healthier due to its lower overall fat levels compared to grain-finished beef. In addition to being lower in total fat, grass-fed beef typically contains more omega-3 fatty acids and conjugated linoleic acid (CLA), both of which have been linked to potential heart health benefits.
• Grain-finished beef: Unlike fully grain-fed cattle, grain-finished cattle spend most of their lives grazing on pasture but are transitioned to a grain-rich diet in their final months. This approach balances the benefits of grass feeding early on with the marbling and tenderness that come from a grain-based diet during the finishing phase.
• Grass-finished beef: Grass-finished cattle are exclusively fed grass and forage throughout their entire lives without grain at any stage. This ensures a consistent flavor and nutritional benefits associated with grass feeding. Grass-finished beef is often marketed as a more natural or sustainable option and is popular among those seeking organic or nutrient-dense meat options.

Is grass-fed beef healthier than more conventional grain-fed?

The debate over grass-fed vs. grain-fed beef often centers on nutrition. Ultimately, the choice depends on your dietary goals and taste preferences. Research indicates key nutritional differences between grass-fed and grain-fed beef, which demonstrate that grass-fed and finished beef is usually the healthier choice:

• Research found that grass-finished beef contains more heart-healthy omega-3 fatty acids, conjugated linoleic acid (CLA), vitamin E, and plant-based phytonutrients from the grasses cattle eat. Some grass-fed beef has up to 10 times more eicosapentaenoic acid (EPA), an omega-3 linked to heart and brain health.
• Grass-fed beef also tends to have less fat.

Another study found that people who ate grass-fed beef and lamb three times a week for four weeks had higher levels of omega-3 fatty acids in their blood compared to those who ate grain-fed meat. There were no changes in cholesterol, triglycerides, or blood pressure, suggesting that simply swapping in grass-fed red meat may improve omega-3 status without affecting other cardiometabolic markers.

Is steak healthy? The potential health risks

While steak can be a tasty and nutritious food, it’s important to understand the potential health risks that come with eating it frequently. Let’s look at some key points to keep in mind:

• Weight gain: An analysis of several studies found that people who regularly eat red and processed meats are more likely to gain weight over time. Even when accounting for calories and exercise, higher intakes—especially of processed meats like bacon and sausage—were linked to higher BMIs. Cutting back on these foods may help support a healthier weight.
• Heart disease: Eating red meat like steak on a regular basis has been linked to higher LDL cholesterol—the kind that can clog your arteries and raise your risk for heart attacks and strokes. Research shows that eating just one serving of unprocessed red meat per day may increase the risk of dying from heart disease by about 13%. Red meat may also raise levels of a compound that’s been tied to heart problems called TMAO (trimethylamine N-oxide). People who eat red meat have been found to have about three times more TMAO in their blood compared to those who stick to white meat or plant-based proteins.
• Type 2 diabetes: High red meat intake has been associated with an increased risk of developing type 2 diabetes.
• Colorectal cancer: The International Agency for Research on Cancer (IARC) considers red meat “probably carcinogenic to humans,” meaning some studies suggest a potential link between high red meat consumption and colorectal cancer. This conclusion is based on limited evidence, meaning the studies observed an association but couldn’t completely rule out other factors like chance, bias, or lifestyle habits that might influence the results.

5 healthier ways to cook steak

Grilling and other high-heat cooking methods, like broiling and pan-searing, are popular ways to prepare steak, but they can have health implications. When meat is cooked at high temperatures, toxic compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) can form. These substances are linked to potential cancer risks when consumed in high amounts over time. 

Experts from the American Institute for Cancer Research (AICR) have a few tips to minimize these risks: 

1. Limit red meat: The AICR recommends limiting your intake to 12 to 18 ounces of cooked red meat per week.
2. Use a lower temperature: Try alternative cooking methods, like baking, sous vide, or slow cooking. These methods use lower temperatures and avoid the direct flame exposure of grilling, making them healthier options. Searing the meat after first cooking at a lower temperature—a practice called reverse searing—can prevent some toxic compounds from forming.
3. Marinate steak before cooking. Marinating meat for at least 30 minutes can help make grilling safer and tastier. The marinade can act as a protective barrier against high heat, preventing the formation of some harmful compounds. 
4. Trim excess fat: Trimming the excess fat from your steak before grilling helps make it healthier. When fat drips onto hot coals or flames, it causes flare-ups that release harmful chemicals like PAHs, which can stick to your meat. Less fat means fewer flare-ups and a lower risk of these toxins forming. It’s a simple step that makes your grilled steak a bit cleaner and safer to eat.
5. Serve with vegetables: Pairing steak with antioxidant-rich vegetables can further balance potential risks while creating a nutrient-dense meal.

5 healthy steak recipes

These recipes highlight how you can enjoy steak while prioritizing nutrition, balancing rich flavors with fresh ingredients, and moderating portion sizes. You can find some of these recipes in your Noom app (in bold) and others from trusted sources around the web:

1. Easy Swiss Steak: This comfort dish features lean steak simmered in a tomato-based sauce with garlic, beef stock, and parsley. It’s a hearty option that’s full of flavor and keeps calories in check.
2. Sheet Pan Steak Fajitas: Thin slices of steak, onion, and peppers marinate together and then are cooked on a sheet pan for an easy dinner.
3. Mandarin Steak Salad: This citrusy salad combines grilled steak with mandarin oranges, crisp greens, and orange juice. 
4. Skirt Steak, Mash, and Arugula: This balanced meal pairs tender skirt steak with creamy mashed potatoes and a peppery arugula salad for a satisfying plate.
5. Grilled Chimichurri Steak: This recipe features a lean cut of steak topped with a flavorful chimichurri sauce made from parsley, garlic, and olive oil. Serve with roasted vegetables for a delicious, nutrient-packed dish.

Steak: A healthy choice or not?

Steak can be a nutritious addition to your meals when eaten in moderation. It’s rich in protein, vitamin B12, and other nutrients, which support muscle health and energy levels. But there’s more to consider. Research shows that consuming a lot of red meat might increase your chances of heart disease and certain cancers. So, what’s the best approach? Try choosing leaner cuts, watching your portions, using healthier cooking methods, and balancing your plate with plenty of veggies. This way, you can enjoy steak’s benefits while keeping potential risks in check.

Wondering how to make steak work for you? That’s where Noom steps in. Your health journey is unique. Noom helps you understand how foods like steak fit into your personal health goals. Whether you’re aiming to manage your weight, boost your energy, or just eat more mindfully, Noom’s approach can guide you toward food choices that feel good for you. It’s time to create a balanced eating plan that includes foods you love. Check out Noom and start your personalized nutrition journey today.