Steak — Nutrients, Health Benefits, and Shopping Tips

Steaks should have a bright red color when fresh, with a firm texture and a moderate amount of marbling that enhances flavor when cooked. The fat should be creamy white, indicating it is a high-quality cut.

Do not purchase steaks that are overly pale or have a slimy texture, which can indicate poor quality or mishandling. Steaks that have an off smell or are brownish should also be avoided, as they likely will not provide a satisfactory eating experience.

Fresh steak should be kept in the refrigerator, wrapped tightly in plastic wrap or butcher paper. Refrigeration maintains its freshness for up to five days. For extended storage, freezing is recommended.

Exposure to air can cause steak to spoil and lose its quality. Avoid leaving it uncovered or storing it near ready-to-eat foods. Always thaw frozen steak in the refrigerator and use clean utensils and surfaces to prevent contamination.

Steak can last for 3-5 days in the refrigerator. For longer storage, steak can be frozen for up to 6-12 months. Proper packaging, such as vacuum-sealing, helps maintain its quality over longer storage periods.

Leftover steak can be used in a variety of savory and hearty dishes. Slice it thinly and add to sandwiches, wraps, or salads for a flavorful protein, or chop it up and mix into a stir-fry with vegetables and rice. Steak is also great when added to pasta dishes with a tomato or cream sauce, or used as a topping for pizzas or flatbreads.

Use steak in a stew or chili with beans, vegetables, and a rich broth, or mix it into a rice dish like fried rice or stir-fried noodles. If you have a lot of steak, consider making a batch of steak sliders with cheese, pickles, and mustard, or using it as a filling for tacos, burritos, or quesadillas. Steak can also be sliced and served over a grain bowl with quinoa, roasted vegetables, and a tangy dressing. For a quick snack, reheat steak slices and serve with a dipping sauce or on a bed of greens.

Steak is a high-quality source of protein, promoting muscle health and tissue repair. It is also rich in iron, supporting blood health by preventing anemia, and B vitamins, aiding in brain function and energy metabolism. Lean cuts of steak can support heart health when consumed in moderation. Steak’s rich nutrient profile makes it a satisfying option for balanced meals when paired with vegetables.