Pork steaks are a popular cut of meat that come from the shoulder area of the pig. They are flavorful, juicy, and often grilled or broiled. But many people wonder, just how many calories are in a medium sized pork steak?
The Basics of Pork Steaks
Pork steaks are cuts of meat from the pork shoulder, also known as the Boston butt or pork butt. This area contains parts of the upper arm and shoulder blade of the pig. Pork steaks are usually cut about 1-2 inches thick and weigh 4-8 ounces.
Compared to other pork cuts, the shoulder contains more fat, connective tissue, and marbling. This makes pork steaks moist and flavorful when cooked. The fat also keeps them from drying out and becoming tough.
Pork steaks can be prepared many ways but are classically grilled or broiled. Their fat content allows them to stand up to high heat cooking methods. They develop a lovely crisped exterior full of flavor. The inside stays nice and juicy.
When buying pork steaks, choose cuts with good marbling or streaks of fat throughout. Avoid those that look very lean. The fat is what makes pork steaks taste so good! For best flavor, go for 3/4 to 1 inch thick steaks.
Calories in a Medium Pork Steak
The number of calories in a medium pork steak depends on its exact size and fat content. Here are some general guidelines for calories:
- 4 ounce pork steak: 185 calories
- 6 ounce pork steak: 270 calories
- 8 ounce pork steak: 360 calories
These values are for a broiled, boneless pork shoulder steak cooked to an internal temperature of 145°F. The calorie totals are for the cooked meat without any additional fat, sauce, or seasoning.
Factors Affecting Calorie Content
Several factors affect the calorie content of pork steaks:
- Cut: Different cuts of pork vary in fat content. Shoulder steaks are fattier than loin chops.
- Thickness: Thicker steaks have more calories than thinner cuts.
- Cooking method: Frying adds more fat and calories vs grilling or broiling.
- Doneness: The longer pork cooks, the more fat renders out.
- Added ingredients: Sauces, marinades, and rubs can add calories.
Nutrition Info for Pork Steaks
In addition to calories, here is the full nutrition profile for a 6 ounce, broiled pork shoulder steak:
| Nutrient | Amount |
|---|---|
| Calories | 270 |
| Fat | 18g |
| Saturated Fat | 6g |
| Protein | 26g |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugar | 0g |
As you can see, a 6 ounce pork steak provides 270 calories, 18 grams of fat, and 26 grams of protein. There are no carbohydrates or fiber.
Pork is considered a “red meat” and is high in fat compared to cuts of chicken or fish which are lower in calories. However, pork still provides a good source of important nutrients like niacin, vitamin B6, vitamin B12, phosphorus, zinc and selenium.
Ways to Reduce Calories in Pork Steaks
For those watching their calorie intake, there are several ways to reduce the calories when cooking pork steaks:
- Trim off excess outer fat before cooking. This removes some of the high-calorie fat.
- Choose thinner steaks which have less fat overall.
- Use a low-calorie cooking method like grilling, broiling, roasting, or baking.
- Avoid frying or breading the pork steaks which adds extra calories.
- Use lower calorie seasoning like fresh herbs instead of high-fat sauces.
- Slice off any extra fat after cooking to remove those calories.
- Eat a smaller portion size if counting calories.
With some simple modifications, you can still enjoy the great taste of pork steaks while consuming fewer calories.
How Pork Steaks Fit Into a Calorie Controlled Diet
For people aiming to consume around 2000 calories per day, a 6 ounce pork steak provides approximately 13% of those total daily calories. Here is how pork steaks can fit into a calorie controlled diet:
- Make pork steak the main protein for dinner 2-3 times per week.
- Pair it with lower calorie sides like a big salad, roasted vegetables, or cauliflower rice.
- Split a pork steak with someone else for a smaller portion.
- Slice up leftover pork steak to add to salads, tacos, or grain bowls the next day.
- Swap in other lean proteins like chicken, fish, or plant-based proteins for some meals.
Moderating portion sizes and choosing healthy vegetable side dishes allows you to work pork steaks into an overall balanced, calorie conscious diet.
Should You Be Concerned About the Calorie Content?
While pork steaks are relatively high in calories and fat compared to some other protein sources, they can be enjoyed in moderation as part of a healthy diet. The fat content provides tons of flavor and makes pork steaks wonderfully juicy and satisfying.
For most people, the calorie content of pork steaks is nothing to worry about. But those restricting calories for weight loss or health conditions may want to pay closer attention to portion sizes. Selecting leaner cuts of pork, trimming excess fat, and controlling portion sizes allows you to work pork steaks into your regular rotation of dinners while still reaching your calorie goals.
How Pork Steaks Compare to Other Proteins
Compared to other popular proteins, here is how a 6 ounce pork steak stacks up in terms of calories and fat content:
| Protein | Calories | Fat (grams) |
|---|---|---|
| Pork shoulder steak | 270 | 18 |
| Chicken breast | 165 | 3 |
| Sirloin steak | 200 | 9 |
| Ground turkey | 175 | 9 |
| Salmon fillet | 180 | 8 |
Pork steaks contain more calories and fat than chicken, fish, or leaner cuts of beef or turkey. This is because they come from a well-marbled, fatty area of the pig. But this fat is why they have such robust pork flavor!
Healthiest Ways to Cook Pork Steaks
To keep your pork steaks as healthy as possible while still infusing flavor, consider these cooking methods:
- Grilling: The high heat of the grill cooks the steaks quickly while allowing excess fat to drip away.
- Broiling: Similar to grilling, the direct high heat cooks the pork while rendering away some fat.
- Roasting: Roast in the oven at 400°F for beautifully browned, flavorsome steaks.
- Baking: Bake in the oven wrapped in foil with some broth or sauce to keep moist.
Avoid frying pork steaks which can absorb a lot of excess oil. And skip high-fat sauces or heavy breading which boosts calories. A dry spice rub is a flavorful, lower cal way to season your pork.
Delicious Low Calorie Recipes with Pork Steaks
Here are some tasty recipes that use pork steaks in a healthier, lower calorie way:
Greek Grilled Pork Steaks
Marinate 4-ounce steaks in lemon juice, garlic, oregano, and olive oil. Grill to 145°F internal temp. Serve over mixed greens instead of higher calorie sides.
Pork Steak Fajitas
Broil seasoned pork steaks, slice into strips. Add to sautéed peppers and onions. Wrap in lettuce leaves instead of tortillas.
Balsamic Pork with Roasted Cauliflower Rice
Roast pork steaks basted with a balsamic glaze. Pair with riced cauliflower sautéed in garlic and olive oil.
Pork Steak Stir Fry
Cook pork steaks in a skillet with broccoli, mushrooms, snap peas, and water chestnuts in a ginger sauce.
With creative recipes, you can certainly still enjoy pork steaks while managing your calorie intake. Portion control and vegetable-based sides are key.
Should You Avoid Pork Steaks When Dieting?
Overall, you do not need to fully avoid pork steaks when trying to lose weight or control your calories. While they are higher in fat and calories than some other cuts of meat, pork steaks can be worked into a balanced diet.
Here are some tips for enjoying pork steaks without overdoing it on calories when dieting:
- Watch your portion sizes and stick to 4-6 ounces per serving.
- Trim excess outer fat before cooking to cut some calories.
- Use healthier cooking methods like grilling or baking instead of frying.
- Choose lower calorie side dishes like a salad or non-starchy vegetables.
- Avoid loading on high calorie sauces and condiments.
- Limit higher calorie beverages like sugary drinks, beer, or wine.
- Split a pork steak with someone else to control portions.
With some simple modifications, you can definitely still enjoy the delicious taste of pork steaks. Just be mindful of portions and pairing them with lighter sides.
Healthy Substitutions for Pork Steaks
If you are closely watching calories or fat, you can try substituting pork steaks with lower calorie options such as:
- Chicken or turkey breast
- Flank, sirloin, or round steak cuts
- Skinless salmon or whitefish fillets
- Tofu or tempeh
- Lean ground meats like turkey or bison
- Beans, lentils, or other plant proteins
While these are lower in calories than pork steaks, keep in mind they may not have quite the same juicy, bold pork flavor. But mixing up your protein choices can help cut overall calories in your diet.
Conclusion
Pork steaks are definitely higher in calories and fat compared to leaner cuts of meat. A 6 ounce pork shoulder steak contains about 270 calories and 18 grams of fat. But the richness of their fat content is what makes them so delicious and moist when cooked.
Moderating portion sizes, trimming excess fat, and pairing pork steaks with lower calorie vegetable sides allows you to work this flavorful cut into a healthy diet. With some simple strategies, you can certainly still enjoy the indulgence of pork steaks without going overboard on calories.
So fire up the grill, broiler, or oven, and whip up some mouthwatering pork steaks. Just be mindful of portions and accompaniments to keep your meal balanced and on track with your calorie goals.
