Prepared and Processed / Canned Meats
Beef steak, cnd
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 161kcal / 2530kcal (6%) |
Macronutrients
Protein | 9.6 g/ 71g (13%) | ||||
Total Fat | 11.8 g/ 42g (28%) | ||||
Total Carbs | 4 g/ 348g (1%) | ||||
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Vitamins
Vit A | 5.75 mcg RAE/ 700mcg RAE (0.82%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 2.6 mg NE/ 16mg NE (16%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 32 mg/ 750mg (4%) |
Phosphorus | 76 mg/ 700mg (10%) |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 331 mg/ 1500mg (22%) |
What is this food?
Beef steak (cooked), about 100g serving.
Why it matters to health
Beef steak is a good source of protein, which helps build and repair body tissues and keeps you full. In this serving, it has 11.8g total fat and 331mg sodium, plus a small amount of carbs (4g) and fiber (0.6g). The sodium and fat are the main things to watch, especially if you’re eating steak often or you already have high-salt meals in the day. When enjoyed in the right portion, it fits well into a balanced plate—pair it with vegetables and a sensible amount of rice or other carbs.
Healthier tips
- Keep portions in check: aim for about 1 palm-sized serving of beef per meal, then fill the rest of the plate with vegetables.
- Balance your plate: add 1–2 cups non-starchy veggies (e.g., pechay, broccoli, kangkong) and include rice in a reasonable amount (about 1/2–1 cup cooked, depending on your activity).
- Watch sodium: if the steak is salty or marinated, go lighter on added sauces (toyo, patis, ketchup) and choose less salty sides.
- For snacks, choose lighter options (fruit, yogurt, nuts in small portions) so your day stays balanced across 3 full meals + 1–2 snacks.
- Enjoy it regularly but not too often—rotate with fish, chicken, eggs, tofu, and legumes for variety.
Common Filipino dishes
Beef steak, Tapa (beef), Bulalo, Caldereta, Steak with mushroom sauce
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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