Steak vs Lentils for Protein

Summer lunch with spring vegetables, cherry tomato & steak, macro closeup

Steak *drools*

I’ve been reading Muscle and Fitness Magazine and it had a page about Top 10 Protein Facts. What caught my eye were Fact No. 10, which suggested swapping 170g of Steak for 200g of Lentils.

First up they claimed that 170g of steak contained 48g protein, 18g fat (7g sat fat). I’m not sure what sort of beef steak they are eating but 170g steak usually contains nothing like that unless its 13% fat beef burger meat.

Looking at WeightLossResources, it reports the following for 170g of various cuts of Beefs…

Rump Steak – 213 kCal, 37.4g Protein, 0g Carbs, 7g Fat.
Sirloin Steak – 230 kCal, 40g Protein, 0g Carbs, 7.7g Fat.
Stewing Steak – 207 kCal, 38.4g Protein, 0g Carbs, 6g Fat.
Fillet Steak – 255 kCal, 36g Protein, 0g Carbs, 12.5g Fat.

I’m not quite sure where Muscle and Fitness got its stats. They suggest replacing the 170g burger, I mean steak with 200g Lentils, so lets look at 200g Lentils nutritional data.

Lentils (boiled) – 230 kCal, 18g Protein, 40g Carbs (8g Fibre), 1g Fat.

Calories are equal, but half the protein and a boatload of carbohydrates. I noticed they didn’t mention the carb content in the tip either. I’m not adverse to Lentils but I do watch my carb intake, at least try to and even the 8g of fibre can’t justify this one for me.  I’ll stick to a green beans or fine beans

Green/Fine Beans (steamed) – 61 kCal, 3.5g Protein, 14g Carbs (7g Fibre), 0g Fat.

Covers my fibre hit, fits well with my steak and tasty to boot.

Image by Robert Owen-Wahl

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