Steak, and all red meat, is an excellent source of protein but is not ALL protein. Raw red muscle meat contains around 20-25g protein/100g. That's around one quarter protein. Cooked red meat contains a higher percentage of protein, 28-36g/100g, as the water content decreases and nutrients become more concentrated during cooking.
The remaining weight of the cooked lean red meat you eat is made up mostly of water at around 73% and of fat at around 5%.
The protein in red meat is highly digestible, around 94% compared to the digestibility of 78% in beans and 86% in whole wheat. Protein from meat provides all essential amino acids and has no limiting amino acids.
Because red meat is high in protein, it makes a substantial contribution to help you achieve your minimum 1.0g/kg of body weight daily protein target.
As well as being an excellent source of high biological value protein, red meat also boasts the following properties:
- An excellent source of vitamin B12, niacin, vitamin B6, iron, zinc and phosphorus.
- A source of long-chain omega-3 polyunsaturated fats, riboflavin, pantothenic acid, selenium and possibly also vitamin D.
- Mostly low in fat and sodium.
- Sources of a range of antioxidants and other bioactive substances including taurine, carnitine, carnosine, ubiquinone, glutathione and creatine.
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