With a filet mignon from the tenderloin on one side and a juicy New York strip steak on the other, T-Bone steaks are among the most prized cuts you can buy. If you get your hands on one, either to make at home or at a steakhouse, you should consider yourself lucky.
But treat or no treat, what are the nutritional facts about T-Bone steaks?
T-bone steak nutrition facts
T-Bone steaks are typically served in half-pound (8oz), ¾ pound (12oz), and 1 pound (16oz) cuts.
Here are the calories and macros for each [*].
8oz T-bone steak (½ lb) nutrition
- Calories: 656
- Protein: 56g
- Fat: 45.3g
- Carbs: 0g
12oz T-bone steak (¾ lb) nutrition
- Calories: 984
- Protein: 84g
- Fat: 68g
- Carbs: 0g
16oz T-bone Steak (1lb) nutrition
- Calories: 1312
- Protein: 112g
- Fat: 90.7g
- Carbs: 0g
And here’s a full nutritional breakdown of an 8oz (½ lb) T-bone:
- Calories: 656
- Protein: 56g
- Fat: 45.3g
- Saturated Fat: 18.9g
- Trans Fat: 2.9g
- Polyunsaturated Fat: 2.1g
- Monounsaturated Fat: 20.8g
- Carbs: 0g
- Vitamin D: 0.2mcg (1% DV)
- Calcium: 42.7mg (3% DV)
- Iron: 7.5mg (41% DV)
- Potassium: 562.1mg (12% DV)
- Sodium: 141.3mg (6% DV)
The specific counts will vary depending on the weight of the steak you eat, but these counts give you a good baseline.
8 health benefits of T-bone steaks
Like many cuts of beef, T-bone steaks are full of protein and fats with zero carbs. Here are a few specific benefits of eating T-bone steaks:
Packed with protein for muscle-building
It’s steak! Which means loads of protein. 112g in a pound is about as high of a protein source as any. If you’re tracking macros to add muscle, high-quality beef is a great addition to your diet. All that protein will also keep you full for hours [*].
Good source of iron for general energy and focus
Iron is a necessary mineral. It is vital to the proper function of hemoglobin, a protein used to move oxygen through blood. Maintaining healthy iron levels prevents fatigue, supports cognitive function, promotes healthy pregnancies, and improves athletic performance [*].
Zinc for immunity
Zinc is another necessary nutrient that helps your immune system and metabolism. It’s also critical to wound healing and a variety of other processes [*].
Niacin for heart health
Niacin, or Vitamin B3, supports overall cholesterol balance and heart health. It also plays a role in metabolism. Not getting enough niacin can lead to fatigue, headaches, and many other symptoms [*].
Riboflavin for energy production
Riboflavin, or Vitamin B2, helps break down proteins, fats, and carbohydrates. It also helps convert carbohydrates into energy [*].
Phosphorus for strong bones and teeth
Phosphorus works alongside calcium to keep your bones and teeth strong. It also supports kidney function, muscle contractions, keeping a normal heartbeat, and nerve signaling [*].
5 nutritional considerations of T-bone steaks
And here are five things to keep in mind if you’re adding T-bones to your diet.
High in saturated fats
Fats aren’t bad. They are an essential macronutrient that we all need, but eating excess saturated fats can have implications, and marbled steaks contain them. Saturated fats are solid at room temperature, and eating too many can raise “bad” LDL cholesterol in your blood, which can increase the risk of heart disease and stroke [*]. It’s nothing to worry about in moderation!
Contain cholesterol
Like many red meats, T-bone steaks contain cholesterol. If you’re watching your cholesterol, you may want to eat T-bones in moderation and focus on leaner cuts when possible. Excess cholesterol can increase the risk of heart attacks or strokes [*].
Purine content
T-bone steaks contain moderate levels of purines, which can contribute to uric acid formation. If you’re prone to gout or kidney stones, eat steak in moderation [*].
May be excess sodium in pre-seasoned cuts
While we would not recommend purchasing pre-seasoned T-bones, some packaged T-bones come pre-seasoned, adding extra sodium. If sodium sensitivity is a concern, buy fresh cuts and season them yourself.
Where to buy healthy T-bone steaks
Here’s the deal. If you are going to splurge on something like a T-Bone steak and pay high prices already, you should consider getting the real deal. This means ordering from a high-end butcher or meat company specializing in grass-fed, grass-finished beef.
The best steaks are from cattle entirely fed on grass. No grain feed. No added hormones. No antibiotics. If you have good farmers who raise their animals well, you don’t need to defend against rampant disease.
Every cut we sell is from cows fed an exclusive diet of fresh grass — all the way to the end. Plus, we only work with farmers who prioritize sustainability and use regenerative farming techniques that keep us and our world healthy.
To see what real grass-fed and grass-finished beef raised on the best grass in the world tastes like, check out our deliverable T-bone steaks.
How to add T-bone steaks to your diet
Adding T-bone steaks to your diet is easy, especially if you’re into grilling. For the best flavor, marinate them at least 45 minutes in advance or season them with salt and pepper immediately before grilling.
Here are some popular ways to enjoy T-bone steaks:
- Grilled T-bone with herb butter: Season the steak with salt, pepper, and garlic powder, grill to the desired doneness, and top with herb butter.
- T-bone steak with chimichurri sauce: Add a fresh twist with a chimichurri sauce made from parsley, garlic, vinegar, and olive oil.
- Classic BBQ T-bone: Season with your favorite BBQ rub, grill, and enjoy with sides like baked potatoes or grilled vegetables.
- Rosemary and garlic T-bone: Marinate in olive oil, rosemary, and garlic in advance and pair with a mashed sweet potato side.
- Pan-seared T-bone: If grilling isn’t an option, pan-sear the steak in a cast iron skillet.
We also recommend reverse searing T-bone steak to better manage the different cooking times of the filet and the strip steak.
Read a full breakdown of T-bone steak recipes and cooking methods.
T-bone steak FAQ
Here are a few FAQs about T-bone steaks:
Is T-bone steak lean or fatty?
In the middle! T-bone is comprised of two cuts. The New York Strip steak, which is more marbled, a.k.a. “Fatty”, and the filet mignon, which is lean and tender.
What’s so special about T-bone steak?
T-bone steaks combine two prized cuts into one, split by a T-shaped bone. You get the best piece of the tenderloin on one side, the famous filet mignon, and on the other, you get a beautifully marbled New York strip steak. Combine that with the striking T-bone splitting them, and it’s no surprise this cut is so sought after.
Does T-bone weight include bone?
The packaged weight does, but any nutritional content refers to only the meat itself.
Is T-bone steak high in carbs?
No. Beef, and other meats, do not naturally contain carbohydrates.
How many calories are in 4 ounces of cooked T-bone steak?
There are approximately 328 calories in a 4oz T-bone steak.
The bottom line on T-bone steaks
T-bone steaks bring together two delicious cuts in one: the strip and the tenderloin. They’re packed with protein, iron, and essential nutrients that support everything from your immune system to muscle health. With 112g of protein in a pound of T-bone, you will not be hungry after eating one of these.
While they may be higher in fat and cholesterol than some other cuts, T-bones are a great treat for steak lovers and offer excellent nutritional value when consumed in moderation.
Try T-bones from cattle raised on the healthiest grass in the world
The quality of the meat you buy has a direct impact on its nutritional value [*]. US Wellness Meats is proudly teamed up with a group of elite grass farmers from the Island of Tasmania, located off the coast of Australia. We made this decision because Tasmania is a utopia for cattle due to the year-round maritime climate buffered by the Southern Ocean. No hormones or GMOs are allowed on the island, and the air quality is viewed as the gold standard for purity.
When you combine that grass and environment with exceptional regenerative agriculture practices, you end up with the best steak you can possibly have — no hormones, GMOs, antibiotics, or anything else that gets in the way of beef being beef.
See how good our T-Bones really are (delivered to your door).
Nathan Phelps
Nathan Phelps owns and writes for Crafted Copy, a boutique copywriting shop that finds the perfect words for interesting products. He is also an ethical foodie, outdoors-aficionado, and hails from Nashville, TN. He splits his time between helping sustainable businesses find new customers and managing his ever-increasing list of hobbies, which include playing guitar, baking bread, and creating board games.
