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: 219 kcal, 27.3 g protein, 11.4 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 T-Bone Steak, Lean, Bone-In, Grilled?
Beef T-Bone Steak, Lean, Bone-In, Grilled is high in zinc. The simplest way to track Beef T-Bone Steak, Lean, Bone-In, 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.
