Basic Information
- Common Name: Porterhouse Steak
- Scientific Name: Bos taurus
- Category: Meat (Red Meat)
- Varieties: The porterhouse steak is a specific cut from the short loin section of cattle, known for including both the tenderloin and a section of the top loin (or strip steak) separated by a T-shaped bone. The “select” grade is a USDA designation that indicates a leaner cut with moderate marbling compared to “choice” or “prime” grades.
Nutritional Information
- Macronutrients: Porterhouse steak, especially when trimmed to 1/8″ fat, is high in protein and contains a moderate amount of fat, with virtually no carbohydrates. A typical serving (100 grams of raw, select grade) includes:
- Proteins: About 22.7 grams
- Fats: Approximately 5.32 grams
- Carbohydrates: 0 grams
- Micronutrients: A rich source of vitamins B12, B6, and niacin, as well as minerals like iron, zinc, and selenium.
Phytonutrients
Beef, including porterhouse steak from the short loin, separable lean only, trimmed to 1/8″ fat, select, raw, does not contain phytonutrients, as phytonutrients are compounds found in plants. These compounds are known for their health benefits, including antioxidant and anti-inflammatory effects, and are not present in animal products. However, beef is a significant source of various nutrients and bioactive compounds important for health. Below is an overview of the key nutrients and bioactive compounds found in beef, specifically in a lean porterhouse steak:
1. Proteins and Amino Acids
- Beef is an excellent source of complete protein, providing all essential amino acids needed for muscle growth, repair, and overall body maintenance.
2. Fats
- Contains both saturated and unsaturated fats. The lean porterhouse steak, trimmed to 1/8″ fat, offers a lower fat content while still providing essential fatty acids. It includes monounsaturated fats and smaller amounts of polyunsaturated fats.
3. Vitamins
- B Vitamins: Beef is particularly rich in vitamin B12, essential for neurological function and blood formation. It also provides niacin (B3), vitamin B6, and riboflavin (B2), which are crucial for energy metabolism and overall health.
- Fat-Soluble Vitamins: Depending on the diet of the cattle, beef may also contain vitamins D and E, with vitamin E acting as an antioxidant.
4. Minerals
- Iron: Provides heme iron, which is more easily absorbed by the body than non-heme iron from plant sources, crucial for oxygen transport and energy production.
- Zinc: Important for immune function, wound healing, and DNA synthesis.
- Selenium: Plays a role in antioxidant defense and thyroid function.
5. Bioactive Compounds
- Creatine: Supports muscle energy storage and performance, beneficial for physical activity.
- Carnosine: Acts as an antioxidant and may help protect against aging and various diseases.
While porterhouse steak does not offer phytonutrients, its rich content of proteins, fats, vitamins, minerals, and other bioactive compounds makes it a nutritious choice that can contribute to a balanced diet. Including lean cuts of beef like porterhouse steak in moderation can help meet dietary needs for essential nutrients while supporting overall health and well-being.
- Calorie Count: Roughly 170-200 calories per 100 grams.
- Glycemic Index: Not applicable, as it contains no carbohydrates.
Physical Characteristics
- Color: Raw porterhouse steak is a vibrant red, indicative of its freshness and high myoglobin content.
- Shape: Characterized by its distinctive T-shaped bone that divides the tenderloin and strip sections.
- Size: Typically large, with steaks often weighing between 1.25 to 2 pounds (565 to 905 grams) or more.
- Texture: Offers a combination of textures, with the tenderloin side being soft and tender, and the strip side being slightly firmer but still tender.
Culinary Uses
Porterhouse steak is celebrated for its versatility and rich flavor:
- Common Dishes: Grilled or broiled steaks, often seasoned simply with salt and pepper to highlight the meat’s natural flavors.
- Preparation Methods: Best cooked over high heat to achieve a caramelized exterior while keeping the interior juicy and tender. It can be grilled, broiled, or pan-seared.
- Suitable Pairings: Complements sides like roasted potatoes, grilled vegetables, or a fresh salad. Pairs well with bold sauces, such as béarnaise, or a red wine reduction.
Geographical Information
- Origin: Domesticated cattle have been raised for their meat for thousands of years, with origins tracing back to Europe, Asia, and Africa.
- Primary Growing Regions: Beef is produced worldwide, with the largest producers including the United States, Brazil, the European Union, and China.
- Seasonal Availability: Available year-round, thanks to modern farming and livestock management practices.
The porterhouse steak, particularly when selected for its lean quality and trimmed to 1/8″ fat, offers a luxurious eating experience. It provides a high-quality source of protein and essential nutrients, making it a valuable addition to a balanced diet when consumed in moderation. The porterhouse’s blend of tenderloin and strip steak offers a unique combination of flavors and textures, making it a favorite among steak enthusiasts.
| Proximates: | |
| Water | 71.4 g |
| Energy (Atwater General Factors) | 139 kcal |
| Energy (Atwater Specific Factors) | 145 kcal |
| Protein | 22.7 g |
| Total lipid (fat) | 5.32 g |
| Total fat (NLEA) | 4.5 g |
| Ash | 1.02 g |
| Carbohydrates: | |
| Carbohydrate, by difference | 0 g |
| Minerals: | |
| Calcium, Ca | 19 mg |
| Iron, Fe | 2.26 mg |
| Magnesium, Mg | 10.7 mg |
| Phosphorus, P | 200 mg |
| Potassium, K | 266 mg |
| Sodium, Na | 43 mg |
| Zinc, Zn | 3.52 mg |
| Copper, Cu | 0.075 mg |
| Manganese, Mn | 0.003 mg |
| Selenium, Se | 21.4 µg |
| Vitamins and Other Components: | |
| Riboflavin | 0.23 mg |
| Niacin | 5.32 mg |
| Vitamin B-6 | 0.751mg |
| Vitamin B-12 | 1.98 µg |
| Lipids: | |
| Fatty acids, total saturated | 2.07 g |
| SFA 10:0 | 0.005 g |
| SFA 12:0 | 0.005 g |
| SFA 14:0 | 0.144 g |
| SFA 15:0 | 0.028 g |
| SFA 16:0 | 1.18 g |
| SFA 17:0 | 0.062 g |
| SFA 18:0 | 0.64 g |
| SFA 20:0 | 0.003 g |
| SFA 24:0 | 0.002 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 14:1 c | 0.033 g |
| MUFA 16:1 c | 0.145 g |
| MUFA 17:1 | 0.042 g |
| MUFA 17:1 c | 0.042 g |
| MUFA 18:1 c | 1.67 g |
| MUFA 20:1 | 0.008 g |
| MUFA 20:1 c | 0.008 g |
| Fatty acids, total polyunsaturated | 0.259 g |
| PUFA 18:2 c | 0.192 g |
| PUFA 18:2 n-6 c,c | 0.178 g |
| PUFA 18:2 CLAs | 0.014 g |
| PUFA 18:3 c | 0.008 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.008 g |
| PUFA 20:2 c | 0.001 g |
| PUFA 20:2 n-6 c,c | 0.001 g |
| PUFA 20:3 c | 0.013 g |
| PUFA 20:3 n-6 | 0.013 g |
| PUFA 20:4 | 0.034 g |
| PUFA 20:4c | 0.034 g |
| PUFA 20:5c | 0.002 g |
| PUFA 20:5 n-3 (EPA) | 0.002 g |
| PUFA 22:5 c | 0.008 g |
| PUFA 22:5 n-3 (DPA) | 0.008 g |
| PUFA 22:6 c | 0.001 g |
| PUFA 22:6 n-3 (DHA) | 0.001 g |
| Fatty acids, total trans | 0.28 g |
| Fatty acids, total trans-monoenoic | 0.256 g |
| TFA 16:1 t | 0.012 g |
| TFA 18:1 t | 0.244 g |
| Fatty acids, total trans-dienoic | 0.024 g |
| TFA 18:2 t not further defined | 0.024 g |
| Cholesterol | 57 mg |
