Each 100 g of red meat per day raises CVD risk. HR 1.11 (Shi et al., Eur J Prev Cardiol 2023). Per 100 g: 206 kcal, 28.7 g protein, 9.3 g fat. A restaurant steak is often 250–350 g raw — that is 2.5–3.5 servings in one sitting. Weigh before cooking.
How should I track Beef, steak, sirloin, cooked, grilled?
Beef, steak, sirloin, cooked, grilled is high in zinc. The simplest way to track Beef, steak, sirloin, cooked, grilled accurately is to weigh it raw, before cooking. According to USDA cooking yield data, meat loses 20–30% of its weight during cooking as moisture evaporates — so 150 g raw becomes roughly 105–120 g cooked. If you log the cooked weight using raw nutrition values, you will undercount your protein and calories. A kitchen scale takes the guesswork out of it. Quick tip: cook a batch, weigh it before and after, and you will know your personal shrink ratio for next time.
