Beef (steak) — 250 kcal

Beef has anchored human diets since the earliest pastoral civilizations, and a 100 g serving of cooked beef steak shows why it remains irreplaceable for so many: 250 kcal deliver 26.1 g of complete protein and 15.4 g of fat, with zero carbohydrates. The protein is exceptionally bioavailable — beef scores near the top of the DIAAS scale — meaning your body absorbs and uses almost every gram. That combination of dense calories and high-quality protein made beef the caloric backbone of frontier expansion and continues to fuel strength athletes today.

What's Inside

Vitamin B12 stands out at 2.64 mcg per 100 g, exceeding the full daily requirement and playing a critical role in nerve myelination, DNA synthesis, and red blood cell maturation. Zinc (5.43 mg, about 49% DV) drives over 300 enzymatic reactions including immune signaling and wound healing; beef is one of the single best dietary sources. Selenium (26.2 mcg, 48% DV) fortifies the thyroid and antioxidant defenses, while niacin (5.38 mg) and vitamin B6 (0.4 mg) maintain energy metabolism and neurotransmitter balance. Iron content reaches 2.6 mg in the highly absorbable heme form — two to three times more bioavailable than iron from plant sources — making beef especially valuable for anyone at risk of anemia. Phosphorus (198 mg) and potassium (315 mg) support skeletal strength and cardiovascular rhythm. Cholesterol registers at 87 mg per serving, moderate for a protein-dense animal food. Magnesium (22 mg) and riboflavin (0.15 mg) contribute to muscle relaxation and cellular energy production.

Getting It Right

Let steaks reach room temperature for 30 minutes before cooking — cold centers lead to uneven doneness. For a perfect medium-rare, sear on high heat for two minutes per side, then rest for at least five minutes; the internal temperature will climb to about 57 °C (135 °F) during the rest. Use a meat thermometer rather than guessing. Season generously with coarse salt 40 minutes in advance to dry-brine the surface, drawing out moisture that then reabsorbs, concentrating flavor. Beef pairs magnificently with rosemary, thyme, black pepper, garlic, and a knob of butter basted over the top during the final minute of cooking. For ground-beef dishes, brown the meat in small batches to get a proper Maillard crust rather than steaming it in a crowded pan. Refrigerate leftovers within two hours and consume within three days.