Chuck steak is a nutritious and flavorful cut of beef that comes from the shoulder area of the cow. It’s a lean, tougher cut that benefits from slow, moist cooking methods like braising and stewing. When prepared properly, chuck steak becomes fork-tender and full of robust, beefy flavor. While delicious, you may wonder about the calorie and nutrition content of chuck steak if you are tracking your diet. In this comprehensive guide, we will provide a detailed breakdown of the calories and nutrients found in a 4 ounce serving of boneless chuck steak.
Calories in 4 Ounces of Boneless Chuck Steak
A 4 ounce serving of boneless chuck steak contains approximately:
- Calories: 200
- Total Fat: 12g
- Saturated Fat: 5g
- Cholesterol: 65mg
- Sodium: 65mg
- Total Carbohydrates: 0g
- Dietary Fiber: 0g
- Sugars: 0g
- Protein: 24g
So a 4 ounce serving of boneless chuck steak contains about 200 calories, with the majority of those calories coming from protein and fat. To put this into perspective, here is how the calorie count breaks down:
– Protein: 24g protein x 4 calories per gram of protein = 96 calories
– Fat: 12g fat x 9 calories per gram of fat = 108 calories
– Carbohydrates: 0g carbs x 4 calories per gram of carbs = 0 calories
Total: 96 + 108 + 0 = 204 calories
As you can see, protein and fat make up the bulk of calories in chuck steak, while there are virtually no carbohydrates. The exact calorie count can vary slightly depending on factors like the fat marbling of the particular cut of meat. But a 4 ounce serving provides a good benchmark average.
Nutritional Benefits of Chuck Steak
In addition to its great flavor, chuck steak offers an impressive nutritional profile. Here are some of the key vitamins, minerals and nutrients found in a 4 ounce serving:
Protein
With 24 grams of protein, chuck steak is an excellent source of this important macronutrient. Protein provides the amino acids our bodies need to build, repair, and maintain muscle tissue. Consuming high-quality protein sources like beef can help maintain energy levels and keep you feeling full.
Iron
Chuck steak contains 3 mg of iron, fulfilling about 15-20% of the recommended daily intake for adults. Iron carries oxygen throughout the body, supports a healthy immune system, and aids in cognitive function.
Zinc
A 4 ounce serving of chuck steak has over 30% of the daily recommended intake of zinc. Zinc is essential for immunity, DNA synthesis, and growth and development.
Vitamin B12
With 2.4 mcg of vitamin B12, chuck steak provides over 100% of the RDI for this nutrient in one serving. Vitamin B12 helps form red blood cells and maintains healthy nerve function.
Selenium
Chuck steak contains over 30% of the daily value for selenium. This antioxidant mineral supports thyroid health and protects cells from oxidative damage.
So in addition to its rich flavor, chuck steak offers high-quality protein, essential vitamins and minerals. When consumed as part of a balanced diet, it can support muscle growth, enhance immunity, improve energy and more.
Comparing Calorie Counts of Other Steak Cuts
How does the calorie count of chuck steak compare to other popular cuts of beef? Here is a breakdown of the calories per 4 ounce serving of boneless, cooked steak:
Sirloin steak:
180 calories
Strip steak:
190 calories
Tenderloin:
160 calories
Ribeye steak:
220 calories
Top round steak:
140 calories
As you can see, the calorie count per serving is fairly comparable across most common steak cuts. They provide between 140-220 calories for a 4 ounce serving when boneless and cooked. Since they come from different areas of the cow, the exact fat content and calorie totals vary slightly. But in general, a 4 ounce steak will provide around 160-200 calories regardless of the cut.
How to Cook Chuck Steak
Chuck steak is dense and fibrous with a good amount of connective tissue. So the key to cooking it properly is using slow, moist-heat cooking methods. This helps break down the tough proteins and connective tissue, resulting in a tender and juicy texture. Here are some of the best ways to cook chuck steak:
Braising
Braising involves browning the meat first to develop flavor, then cooking it slowly in a small amount of liquid like broth or wine. The moist heat tenderizes the meat while infusing it with lots of flavor. Try braising chuck steak with aromatics like onions, garlic, and herbs.
Stewing
Stewing chuck steak in a rich sauce or gravy achieves a similar result to braising. Cut the meat into 1-inch cubes before stewing to allow the moisture to penetrate fully. Experiment with different stew seasoning blends.
Grilling
Grilling helps render some of the internal fat to prevent chuck steak from drying out. Use lower heat and flip frequently. Allow it to rest so the juices can redistribute before slicing.
Sous Vide
Cooking chuck sous vide at around 135°F for 24-48 hours truly maximizes tenderness by slowly breaking down connective tissues. Finish with a quick sear.
Proper cooking is key to ensuring chuck steak turns out juicy and tender. Use a meat thermometer to check for doneness and avoid overcooking.
Chuck Steak Recipes
Here are a few mouthwatering recipe ideas that are perfect for putting chuck steak’s flavor and nutrition to use:
Peppercorn Chuck Steak
– Coat chuck steak with cracked black peppercorns and pungent herbs like rosemary and thyme. Grill over medium heat until cooked through. The peppercorns give a hearty crust.
Chuck Steak Fajitas
– For a Mexican-inspired meal, slice grilled chuck steak thinly and serve with sautéed bell peppers and onions. Wrap into warm tortillas along with desired toppings.
Beef Stroganoff
– Braised chuck steak shines in this cozy dish. Cook with mushrooms and onions in a creamy sauce. Serve over buttered egg noodles.
Chuck Steak Chili
– Cut chuck steak into chunks to create the ideal protein for chili. Simmer with beans, tomatoes, peppers and spices for a hearty, protein-packed chili.
Beef Bourguignon
– For special occasions, use chuck steak chunks in this elegant French stew made with red wine, carrots, mushrooms, and bacon.
With its well-marbled texture and beefy flavor, chuck steak can elevate any recipe. Get creative with additional recipes like kebabs, skewers, stir fries and more.
Should You Eat the Fat on Chuck Steak?
Chuck steak has visible marbling from fat running through the meat. While fat was once vilified, studies show that not all fats have the same metabolic effects. The monounsaturated and polyunsaturated fat found in beef may actually provide health benefits like reducing inflammation when consumed in moderation as part of a balanced diet. The fat also keeps chuck steak moist and infuses it with flavor. Still, you can trim excess external fat before cooking if you prefer less. But leaving some of the marbling intact helps ensure optimal taste and texture.
Lower Calorie Alternatives to Chuck Steak
For those limiting calories or red meat, there are several lower calorie alternatives that still provide plenty of nutrition:
Boneless, Skinless Chicken Breast
A 4 ounce serving contains 110 calories and lean protein. Prepare using the same braising, stewing or grilling techniques.
Pork Tenderloin
With just 140 calories and lots of protein per 4 ounce serving, pork tenderloin makes a lighter alternative.
Plant-Based Proteins
Foods like tempeh, seitan, beans, lentils and tofu contain less fat and calories than steak. They can be seasoned and cooked in similar ways.
Ground Turkey or Bison
Use lean ground turkey or bison in place of chuck steak when making recipes like chili, tacos, meatloaf and burgers.
Portobello Mushroom Caps
Grilled, marinated portobello caps mimic the texture of steak while providing nutrients and fewer calories.
So you have options if you want to lighten up a recipe while still getting plenty of flavor.
Cost of Chuck Steak vs Other Cuts of Beef
One of the biggest benefits of choosing chuck steak is that it costs less per pound than premium cuts of beef:
| Cut of Beef | Average Cost Per Pound |
|---|---|
| Chuck steak | $7-9 |
| Sirloin steak | $9-12 |
| Ribeye steak | $12-15 |
| Tenderloin | $20+ |
While the price fluctuates, chuck steak is generally cheaper than loin and rib cuts like sirloin, ribeye, or tenderloin. Yet it still delivers great flavor and nutrition. Buying whole chuck roasts and cutting the steaks yourself shaves even more off the price. Chuck steak provides an affordable, delicious way to enjoy beef.
Conclusion
A 4 ounce serving of boneless chuck steak contains about 200 calories, with the majority coming from its protein and healthy fats. This nutritionally well-rounded cut provides high-quality protein, iron, zinc, vitamin B12 and other essential vitamins and minerals. While delicious on its own, chuck steak requires slow cooking by methods like braising and stewing to break down its tough connective tissues. With proper preparation, this affordably priced cut becomes fork-tender and full of rich, beefy flavor. If you want a great tasting, nutritious steak without spending a lot, choose chuck steak. Tracking calories? A moderate 4 ounce portion fits easily into a healthy diet.
