For many, nothing is as tempting as a juicy steak. Whether grilled to perfection and topped with herbs like basil and chives, drizzled with sauces such as au jus or peppercorn, or accompanied by grilled veggies like onions and mushrooms, a tender steak is hard to resist—especially when paired with side dishes like a fresh salad, roasted vegetables, or creamy mashed potatoes.

Steak’s popularity has led to the establishment of numerous restaurant chains focused specifically on this dish, including Outback Steakhouse, Ruth’s Chris, Peter Luger, Fleming’s, Sizzler, LongHorn, and Morton’s.

Nevertheless, popularity doesn’t always equate to healthiness, and there are just as many reasons to limit steak and other red meats as there are to indulge in them.

What is steak?

Steak is a cut of meat taken from the cow, typically sliced from the muscular sections and often still attached to the bone. Aside from beef, steaks can also be made from bison, deer, elk, goat, pork, and lamb.

Common high-end beef cuts include T-bone, New York strip, and filet mignon, all sourced from the animal’s loin. The ribeye is a great-tasting cut from the rib section, while top sirloin comes from the rear part of the cow, situated between the ribs and the rump. More affordable options include flat iron and Denver cuts, derived from the shoulder, also known as the chuck. Chuck is generally tougher, whereas the more expensive cuts tend to be more tender.

Steak preparation is often defined by its cooking temperature. Generally, rare steak is around 125 degrees internally, medium rare is about 135 degrees, medium is 145 degrees, medium well is 150 degrees, and well-done reaches 160 degrees.

There’s also the rare category known as “extra rare,” where the internal temperature is just 115 degrees. While this isn’t as concerning as consuming raw beef, it still falls short of safety recommendations. The U.S. Food Safety and Inspection Service advises that steak should be cooked to a minimum of 145 degrees and allowed to rest for at least three minutes before serving to minimize the risk of foodborne illness.

Is steak healthy?

Beef steak is rich in vital nutrients, providing “all essential amino acids and essential fats that humans require,” notes Benjamin Bikman, a cell biologist and physiologist at Brigham Young University’s College of Life Sciences. It delivers substantial vitamins and minerals, for example, a six-ounce top sirloin cut boasts calcium, selenium, niacin, vitamin B6, folate, and phosphorus, along with 646 milligrams of potassium and an impressive 51 grams of protein according to the U.S. Department of Agriculture.

Protein is crucial for muscle growth and maintenance, metabolic regulation, and a robust immune system. “Protein from steak is particularly beneficial,” claims Bikman, as it’s metabolized differently than plant-based protein. “To equal 50 grams of protein from steak,” he explains, “you would need to consume over double the weight of soybeans.”

Additionally, steak is a significant source of vitamin B12, essential for maintaining energy levels, brain function, and red blood cell production, according to Alex Larson, a registered dietitian and endurance athlete nutritionist.

While steak is also a good source of iron—particularly heme iron, which is more efficiently absorbed by the human body compared to the non-heme iron found in plant foods—this is a significant attribute as well. Studies demonstrate that only a small portion of iron from plants is absorbed, with over 95% of usable iron in the body being heme iron.

Maya Feller, a registered dietitian based in Brooklyn and founder of Maya Feller Nutrition, adds that steak’s magnesium and zinc levels are noteworthy, saying that its diverse nutrients “play a vital role in growth, development, and overall health maintenance.”

Can you eat steak every day?

However, red meat, including beef, is classified by the International Agency for Research on Cancer as a Group 2A carcinogen, suggesting it “probably” increases cancer risk in humans—although the specific amounts leading to this risk remain uncertain. Consequently, the American Institute for Cancer Research advises limiting red meat consumption to 12-18 ounces (cooked) per week.

In addition to its potential cancer risks, “the main concern with red meat is the saturated fat content,” says Bikman. Saturated fats can elevate LDL (bad) cholesterol levels, which research links to heart disease and other cardiovascular issues. Choosing leaner cuts of beef can reduce this risk, as they contain lower amounts of saturated fats, according to Feller.

These factors don’t necessarily mean you must eliminate steak from your diet. “Moderation is crucial when enjoying steak,” Larson advises. “Incorporating lean cuts occasionally can be a healthy part of your diet—just make sure to balance it with a mix of other animal proteins and plant-based foods for a heart-healthy regimen.”