Are Steakums Healthy? Nutrition Facts and Tips for Enjoying in Moderation

What Are Steakums?

Steakums are a processed meat product made from thinly sliced and chopped beef. They are made by brands like Philly Steakums and are a type of sandwich steak. Steakums are usually pan-fried or grilled before serving.

Steakum Ingredients

A typical steakum ingredient list contains:

• Beef
• Water
• Seasonings (like garlic powder)
• Corn syrup solids
• Soy protein concentrate
• Sodium phosphate
• Hydrolyzed corn protein
• Flavors
• Extractives of paprika

Common Brands of Steakums

Some of the most popular pre-made steakum brands include:

• Philly Steakums
• Tabatchnick Steakums
• Western Family Steakums
• ARAMARK Deluxe Steakums

Are Steakums Healthy?

The healthiness of steakums depends on a few key factors:

Ingredient Quality

Steakums are highly processed, so the quality of the ingredients plays a big role. Lower quality ingredients like mechanically separated meat, excess sodium, and preservatives make steakums less healthy.

Cooking Method

How steakums are cooked impacts their nutrition too. Pan-frying can add a lot of unhealthy fat, while grilling, broiling, or air frying are healthier cooking methods.

Portion Size

Eating reasonable portion sizes is key for any processed meat. Steakums should be treated as an occasional part of a balanced diet instead of an everyday meal.

Nutrition Facts of Steakums

The nutrition contained in steakums can vary slightly between brands. But in general, a typical serving (around 85g) contains:

• Calories: 230
• Fat: 16g
• Carbs: 2g
• Protein: 14g
• Cholesterol: 45mg
• Sodium: 360mg
• Sugars: less than 1g

Pros

Some of the positives of steakums from a nutritional standpoint include:

• High in protein - 14g per serving is almost 30% of the RDV
• Very low carbs and sugars
• Contains B vitamins like niacin, vitamin B6 and vitamin B12
• Provides minerals like iron, zinc and phosphorus

Cons

Some of the negatives to consider are:

• High in total and saturated fat due to being processed beef
• Very high in sodium at 15% of daily limit per serving
• Lacks nutrients found in whole cuts of beef like vitamin E
• May contain preservatives and additives

How Steakums Fit Into a Healthy Diet

Steakums can be part of healthy diet, but within moderation. Here are some tips:

Eat Only Occasionally

Limit steakums to a few times a month rather than weekly due to the high sodium and fat content for a processed food. Prioritize leaner whole food sources of protein whenever possible.

Watch Portions

Stick to a single serving size around 3-4 ounces. This contains adequate protein without overdoing calories, fat, or sodium.

Pair With Vegetables

Serve steakums alongside healthy sides like salads, roasted vegetables, or fresh fruit to balance the meal.

Choose Healthy Cooking Methods

Skip pan frying in grease or oil. Instead, lightly coat steakums with cooking spray and grill, broil, bake or air fry to reduce fat and calorie density.

Compare Brands & Labels

Inspect ingredients lists and Nutrition Facts panels closely. Look for options made from higher quality muscle meat with no MSG, nitrites/nitrates or hydrogenated oils whenever possible.

Healthier Steakum Recipe Ideas

You can also make healthier homemade steakums using simple whole food ingredients like:

• Lean beef round or sirloin
• Onion and garlic
• Worcestershire sauce
• Sea salt and black pepper

Homemade Steakums Sandwich

Try serving homemade steakums on whole grain toast or rolls with sauted peppers and mushrooms, spinach, and mustard instead of mayo for a fresher, lighter sandwich.

Steakum Lettuce Wraps

For a low carb option, wrap a single serving of steakums with small amounts of cheese, salsa and guacamole in bibb or butter lettuce leaves.

Hawaiian Steakum Bowls

Build a bowl with steakums, brown rice, pineapple, red onion, carrot and cabbage slaw. Drizzle with a tangy light dressing made with citrus juice and ginger.

The Bottom Line

Steakums can be incorporated into a healthy lifestyle when eaten in moderation along with plenty of fruits, vegetables and whole foods. Stick to reasonable serving sizes a few times per month, choose healthier cooking methods, and balance out your meals.

Making homemade steakums also allows you to control the quality of ingredients. But for a quick and convenient sandwich steak, store-bought options are decent in a pinch when paired with nutritious sides and toppings.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.