Calorie Chart / Meat & Eggs / Beef - Skirt steak
How Many Calories Are in Skirt steak?
Calculation of the nutritional value & Recommended Dietary Intake of skirt steak
For g and a calorie requirement of kcal
| Calories 222 kcal | Proteins 42 g | Lipids 6 g | Carbohydrates 0 g |
| 11% | 56% | 9% | 0% |
Health benefits of skirt steak
Skirt steak - 100g
Calories 148 kcal
Proteins 28 g
Lipids 4 g
Carbohydrates 0 g
Skirt steak is considered a moderate-calorie cut of beef, delivering 148 calories per 100 g. Its calorie density is lower than that of fattier options such as rib-eye steak, making it attractive to those who monitor calories but do not want to sacrifice flavor.
Beyond calories, skirt steak shines for its very high protein content (about 28 g/100 g). These complete proteins provide all essential amino acids, indispensable for muscle maintenance and post-workout recovery. Athletes who track both proteins and calories often choose skirt steak for this reason.
The cut is rich in heme iron, vitamin B12, niacin (B3), and zinc. Heme iron contributes to normal oxygen transport, while B-vitamins support energy metabolism—helpful when every calorie counts. It also supplies selenium and phosphorus, two minerals involved in antioxidant defenses and bone health.
Historically, skirt steak (from the diaphragm muscle) was popular among butchers because of its pronounced flavor and quick cooking time. Knowing that a small portion packs high taste per calorie can help people control calories without feeling deprived.
Tips for incorporating skirt steak into a balanced diet
Because skirt steak already offers concentrated flavor for relatively few calories, use cooking methods that do not add unnecessary calories. A quick sear in a hot pan or on the grill preserves juiciness and avoids extra fat.
Pair the meat with low-calorie, high-fiber sides such as a salad of broccoli, spinach, and roasted bell pepper. This combination keeps total meal calories in check while adding vitamins C and K.
For a balanced bowl, slice the cooked steak thinly and serve it over quinoa with fresh herbs and a squeeze of lemon. The grains add complex carbohydrates and more protein without driving calories excessively high.
If you crave comfort food, try fajitas: marinate the steak in lime juice, cumin, and a dash of soy sauce, then sauté with onions and tomato. Wrap the mixture in a small tortilla; one serving still stays moderate in calories compared with a burger-and-fries plate.
Finally, substitute heavier sauces for a light chimichurri made with parsley, garlic, and a teaspoon of olive oil to control calories while enhancing taste—an easy trick when planning menus around calories.
Frequently Asked Questions
- How many calories are in skirt steak?
- Skirt steak contains 148 calories per 100 g.
- Is skirt steak leaner in calories than rib-eye steak?
- Yes. Rib-eye averages around 200–250 calories per 100 g, whereas skirt steak sits at 148 calories, making it the leaner choice in both fat and calories.
- Does the cooking method change the calories in skirt steak?
- The raw cut supplies 148 calories, but added oil, butter, or creamy sauces can raise total meal calories significantly. Grilling or searing on a non-stick surface keeps extra calories minimal.
- How do skirt steak calories compare with chicken breast calories?
- Chicken breast provides roughly 110 calories per 100 g, so it is lower, but skirt steak offers more iron and a different flavor profile. Both are useful when rotating proteins while tracking calories.
- Can skirt steak fit into a low-calorie diet?
- Absolutely. By keeping portions around 120 g and pairing with low-calorie vegetables, you can enjoy its rich taste while staying within daily calorie targets.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
