💎 Key Nutrients
Grilled Porterhouse Nutrition per Cooked Serving
The database serving is 3 oz (85 g) cooked and contains 221 calories, 27.65 g protein, 11.36 g total fat, 4.407 g saturated fat, 85 mg cholesterol, 67 mg sodium and 0 g carbohydrate. The cut is choice grade, trimmed to 1/8 inch fat, and the values are not for a raw steak or a restaurant steak with butter or sauce.
Calculated Values per 100g Cooked
Dividing the 85 g serving by 0.85 gives a calculated 100 g cooked reference of about 260 calories, 32.5 g protein, 13.4 g fat, 5.2 g saturated fat, 100 mg cholesterol and 78.8 mg sodium. These are arithmetic conversions, not a separate USDA serving. A bone-in steak's purchase weight also includes bone, while this entry describes the separable lean portion.
Porterhouse Cut and Cooking State
A porterhouse is a T-bone cut with strip loin on one side and a larger tenderloin section on the other. Grilling changes water and fat content, so do not apply these cooked values to a raw weight. For recipe tracking, record the raw ingredients and cooked yield, or use this entry only when weighing the edible cooked portion.
Safe Grilling and Storage
USDA FSIS recommends cooking beef steaks to a minimum internal temperature of 145°F (62.8°C) measured with a food thermometer, followed by at least 3 minutes of rest. Keep raw beef refrigerated at 40°F (4°C) or below and separate from ready-to-eat foods. Refrigerate cooked leftovers promptly and use the FoodSafety.gov storage window.
🧊 Storage Guide
❄️
Fridge
3-5 days for raw steak, 3-4 days for cooked
🧊
Freezer
6-12 months raw, 2-3 months cooked
⚠️ Signs of
Spoilage:
- smell: sour or off odor
- visual: brown or gray patches not typical of fresh color
- texture: slimy or sticky surface
- when to discard: any off smell or slimy texture
🔬 Detailed Nutrition Profile (USDA)
Common Portions
3.00 oz
(85.00g)
1.00 steak
(417.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 60.3100 | g |
| Energy | 221.0000 | kcal |
| Energy | 923.0000 | kJ |
| Protein | 27.6500 | g |
| Total lipid (fat) | 11.3600 | g |
| Ash | 1.0200 | g |
| Carbohydrate, by difference | 0.0000 | g |
| Fiber, total dietary | 0.0000 | g |
| Total Sugars | 0.0000 | g |
| Calcium, Ca | 19.0000 | mg |
| Iron, Fe | 3.1600 | mg |
| Magnesium, Mg | 23.0000 | mg |
| Phosphorus, P | 224.0000 | mg |
| Potassium, K | 290.0000 | mg |
| Sodium, Na | 67.0000 | mg |
| Zinc, Zn | 4.6500 | mg |
| Copper, Cu | 0.0720 | mg |
| Manganese, Mn | 0.0040 | mg |
| Selenium, Se | 29.0000 | µg |
| Vitamin C, total ascorbic acid | 0.0000 | mg |
| Thiamin | 0.1100 | mg |
| Riboflavin | 0.2630 | mg |
| Niacin | 6.2250 | mg |
| Vitamin B-6 | 0.7340 | mg |
| Folate, total | 6.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 6.0000 | µg |
| Folate, DFE | 6.0000 | µg |
| Choline, total | 62.6000 | mg |
| Betaine | 8.8000 | mg |
| Vitamin B-12 | 2.1400 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 1.0000 | µg |
| Retinol | 1.0000 | µg |
| Carotene, beta | 0.0000 | µg |
| Carotene, alpha | 0.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 5.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 0.0000 | µg |
| Vitamin E (alpha-tocopherol) | 0.1400 | mg |
| Vitamin E, added | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 3.0000 | IU |
| Vitamin D (D2 + D3) | 0.1000 | µg |
| Vitamin D3 (cholecalciferol) | 0.1000 | µg |
| Vitamin K (phylloquinone) | 1.5000 | µg |
| Fatty acids, total saturated | 4.4070 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0070 | g |
| SFA 12:0 | 0.0080 | g |
| SFA 14:0 | 0.2920 | g |
| SFA 15:0 | 0.0460 | g |
| SFA 16:0 | 2.5100 | g |
| SFA 17:0 | 0.1210 | g |
| SFA 18:0 | 1.4130 | g |
| SFA 20:0 | 0.0060 | g |
| SFA 24:0 | 0.0050 | g |
| Fatty acids, total monounsaturated | 5.0340 | g |
| MUFA 14:1 | 0.0760 | g |
| MUFA 16:1 | 0.3650 | g |
| MUFA 16:1 c | 0.3350 | g |
| MUFA 17:1 | 0.0870 | g |
| MUFA 18:1 | 4.4840 | g |
| MUFA 18:1 c | 4.0040 | g |
| MUFA 20:1 | 0.0220 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 0.5690 | g |
| PUFA 18:2 | 0.4650 | g |
| PUFA 18:2 n-6 c,c | 0.3680 | g |
| PUFA 18:2 CLAs | 0.0410 | g |
| PUFA 18:3 | 0.0200 | g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.0200 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:2 n-6 c,c | 0.0030 | g |
| PUFA 20:3 | 0.0180 | g |
| PUFA 20:3 n-6 | 0.0180 | g |
| PUFA 20:4 | 0.0490 | g |
| PUFA 20:5 n-3 (EPA) | 0.0020 | g |
| PUFA 22:5 n-3 (DPA) | 0.0110 | g |
| PUFA 22:6 n-3 (DHA) | 0.0010 | g |
| Fatty acids, total trans | 0.5650 | g |
| Fatty acids, total trans-monoenoic | 0.5090 | g |
| TFA 16:1 t | 0.0300 | g |
| TFA 18:1 t | 0.4790 | g |
| TFA 18:2 t not further defined | 0.0560 | g |
| Fatty acids, total trans-polyenoic | 0.0560 | g |
| Cholesterol | 85.0000 | mg |
| Tryptophan | 0.3080 | g |
| Threonine | 1.2790 | g |
| Isoleucine | 1.2730 | g |
| Leucine | 2.3320 | g |
| Lysine | 2.5970 | g |
| Methionine | 0.7230 | g |
| Cystine | 0.2710 | g |
| Phenylalanine | 1.0840 | g |
| Tyrosine | 1.0140 | g |
| Valine | 1.3460 | g |
| Arginine | 1.8170 | g |
| Histidine | 0.9950 | g |
| Alanine | 1.6240 | g |
| Aspartic acid | 2.6170 | g |
| Glutamic acid | 4.4380 | g |
| Glycine | 1.1700 | g |
| Proline | 1.1350 | g |
| Serine | 1.1000 | g |
| Hydroxyproline | 0.1310 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 168618)
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