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T-Bone Steak, Raw

T-Bone Steak, Raw

EverydayRaw

T-bone steak is a premium beef cut from the short loin, recognized by its signature T-shaped bone separating two distinct muscles: the tenderloin (smaller, ultra-tender side) and the strip loin (larger, robustly flavored side). This cut is prized for its rich marbling, which enhances both juiciness and beefy flavor when grilled or broiled. While it provides high-quality protein and bioavailable iron, its saturated fat content requires mindful portioning in balanced diets.

Macro Impact

A 4 oz serving contains 237 calories, 23g protein, 0g carbs, and 16g fat.

Calorie Burn

How long would it take to burn off 237 calories?
Walking3.5 mph, moderate pace
55 min
YogaModerate effort, gentle pace
40 min
SwimmingModerate effort, freestyle
30 min
Biking12-14 mph, moderate effort
24 min
StairsStair climbing, moderate pace
28 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories237
% Daily Value*
Total Fat16g
21%
Saturated Fat7g
34%
Trans Fat0g
Polyunsaturated Fat0.7g
Monounsaturated Fat8g
Cholesterol77mg
26%
Sodium70mg
3%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein23g
Vitamin D0.7mcg
3%
Calcium6mg
0%
Iron2mg
12%
Potassium350mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
16 / 78 g
21%
Monounsaturated
8 / 31 g
25%
Polyunsaturated
1 / 23 g
3%
Saturated
7 / 23 g
29%
Trans
0 g
Cholesterol
77 / 300 g
26%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
23 / 80 g
29%
Amino Acids
Histidine
1 / 3 g
25%
Isoleucine
1 / 2 g
69%
Leucine
2 / 3 g
56%
Lysine
2 / 2 g
80%
Methionine
1 / 1 g
46%
Phenylalanine
1 / 2 g
44%
Threonine
1 / 1 g
80%
Tryptophan
0 / 0 g
82%
Valine
1 / 2 g
57%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
19%
Niacin, B3
6 / 15 mg
43%
Pantothenic Acid, B5
1 / 5 mg
16%
Pyridoxine, B6
1 / 1 mg
39%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
66%
Folate
7 / 400 mcg
2%
Vitamin A
17 / 800 mcg
2%
Vitamin C
0 / 83 mg
0%
Vitamin D
1 / 15 mcg
5%
Vitamin E
1 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
6 / 1k mg
1%
Copper
0 / 1 mg
13%
Iron
2 / 13 mg
17%
Magnesium
24 / 370 mg
6%
Manganese
0 / 2 mg
0%
Phosphorous
192 / 700 mg
27%
Potassium
350 / 3k mg
12%
Selenium
7 / 55 mcg
13%
Sodium
70 / 2.3k mg
3%
Zinc
5 / 10 mg
51%
Chromium
5 / 30 mcg
15%
Molybdenum
0 / 45 mcg
0%
Iodine
1 / 150 mcg
1%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
73 g
Caffeine
0 mg
Choline
59 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, choice, raw. USDA Standard Reference, Legacy. Food ID 168717.
  2. 2.Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw. USDA Standard Reference, Legacy. Food ID 172118.
  3. 3.Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, raw. USDA Standard Reference, Legacy. Food ID 173352.
  4. 4.Beef, T-bone steak, raw. Frida. Public Food Key 1069.
  5. 5.Beef, steak, with bone, T-bone, lean, raw. Australian Nutrient Database. Public Food Key F000887.
  6. 6.Beef, steak, with bone, T-bone, semi-trimmed, raw. Australian Nutrient Database. Public Food Key F000889.
  7. 7.Beef, steak, with bone, T-bone, untrimmed, raw. Australian Nutrient Database. Public Food Key F000891.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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