Meat and seafood are primary protein sources, but their nutritional values vary by cut and preparation. From the benefits of swordfish to the digestibility of red meat, learn the facts about calories and protein in your favorite proteins.
The New York strip is from the top part of the short loin, near the ribs of the cow. Because it comes from a part of the animal that doesn’t have a lot of movement, the New York strip is impeccably tender. Even though you may crave a steak once in a while, keep your portion size small or split it with a partner.
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Cracking open the tough, outer shell of a king crab leg is enough to make your mouth water. Even though king crab legs are lean, full of nutrients and low in calories, they are full of sodium, which could be a concern, if your blood pressure is on the rise.
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Grilled salmon can fulfill a large part of your daily protein requirement, and careful preparation ensures a healthy meal. When you’re prepping salmon for the grill, keep your protein source lean and low in calories by using nonstick cooking spray, in place of oils.
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Grilling up shrimp is a low-calorie way to add plenty of protein to your diet. They’re very low in fat and have several vitamins and minerals to offer. But before lathering on that oil while you’re waiting for the grill to warm up, you might want to think again.
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One 3-ounce serving of seared steak tips provides anywhere from 210 to 230 total calories. Between 45 percent and 60 percent of the calories are from protein, and in most cases, the remaining calories are from fat.
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Snagging a slice of hard salami from a perfectly plated charcuterie board is sure to make your mouth water. If you know you love hard salami, you’ll have to learn to limit your portion size. Not only is hard salami full of calories, but it’s also very high in fat.
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Most cuts of lamb are lean and low in calories. Each 3-ounce cooked shank is between 150 and 185 calories. By trimming away as much fat as possible, you’ll be getting closer to the lower end of that range. If you leave some visible fat behind though, you’ll probably get closer to the higher end.
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If you’re looking for a low-calorie alternative to the same old poultry dish, pork tenderloin is your answer. Pork tenderloin is naturally very lean and works in a multitude of recipes, blending with any flavor imaginable.
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All of the calories in steak come from fat and protein -- you won’t get any carbohydrates from meat. Depending on how much fat is in the steak and whether or not you trim off the fat before eating, your favorite entrée can have anywhere from 30 percent all the way up to 60 percent calories from fat.
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Top sirloin steak can certainly be lean and low in calories, but if you’re one who prefers a lot of marbling -- or ribbons of fat -- in your steak, you’ll get way more fat and calories than you may realize.
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The amount of calories you’ll get from a slice of ham varies quite a bit depending on the fat content. Some varieties of processed deli ham have only a miniscule amount of fat, rendering very few total calories.
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The calories in crab meat vary slightly, from around 70 to 100 per 3-ounce portion. Crab meat is particularly lean, and over 80 percent of the calories are from protein.
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Grilled tuna steaks are rich in protein, low in calories and full of B vitamins and minerals. Even though tuna itself won’t give you a lot of calories, adding oil during the cooking process can quickly up the calorie content.
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The calories in an 8-ounce ribeye steak vary anywhere from 400 to 565 calories, depending on the type of steak. On top of that, if you use a tablespoon of oil to keep your steak from sticking to the grill, you’ll add an extra 120 calories to your entrée.
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Fried shrimp may please your palate, but they’re not the healthiest item on the menu. Plain shrimp are naturally very lean and low in calories. As soon as you batter them up and place them in hot oil though, you’re adding a lot of calories, saturated fat and cholesterol to your plate.
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Not all cuts of beef are high in calories. But the more fat you see around the sides, the more calories you’ll get from your favorite entrée. All of the calories in steak come from protein and fat -- cuts of beef do not contain carbs.
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Each 2-ounce serving of roast beef has approximately 70 calories. Usually 2 ounces is about two regular slices, or four thinly-sliced pieces, although if you’re carefully keeping tabs on your calories, weigh your slices first to be sure.
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