Scotch Fillet Nutrition (Per 100 g cooked)​​​

A Scotch fillet steak cooked on a charcoal braai like a Charkii is rich in protein, iron, zinc, and healthy fats, but it is also one of the fattier beef cuts due to its marbling. The exact nutrition depends on trimming and cooking method, but here’s a solid average for a flame-grilled Scotch fillet.

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Nutritional Value of Scotch Fillet Steak (Braaied/Grilled) Per 100 g cooked

​Nutrient                     Amount

​Calories                      290–330 kcal

Protein                        24–27 g

Fat                               22–26 g

Saturated Fat             9–11 g

Carbohydrates            0 g

Iron                              2.5 mg

Zinc                              5–6 mg

Vitamin B12                 High

Sodium            Depends on seasoning

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Typical Charkii Braai Portion Sizes​

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Portion Size                 Calories

200 g steak                  580-660 kcal

300 g steak                  870-990 kcal

400 g steak                  1160-1320 kcal

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Portion Size                 Protein

200 g steak                  48-54 g

300 g steak                  72-81 g

400 g steak                  96-108 g

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Portion Size                 Fat

200 g steak                  44–52 g

300 g steak                  66–78 g

400 g steak                  88–104 g

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Why Scotch Fillet Is Popular on the Braai​

• Excellent marbling keeps it juicy over hot coals

• Strong beef flavour with minimal seasoning needed

• High protein for muscle recovery and satiety

• Fat renders beautifully over charcoal, creating smoky flavour

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Charkii Braai Health Benefits​

• High-quality protein supports muscle growth and recovery.

• Rich in iron and B12 for energy production.

• Naturally low-carb and keto friendly.

• Marbled fat keeps the steak juicy over open flame cooking.

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Things to Watch​

• Scotch fillet is higher in fat and calories than cuts like eye fillet or sirloin.

• Large portions can increase calorie intake quickly.

• Trimming excess outer fat helps reduce overall fat content.

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Healthy Braai Portion Guide​

• Weight loss: 150–200 g cooked

• Maintenance: 250–300 g cooked

• High protein / muscle gain: 350 g+​

For a healthier Charkii braai meal, pair scotch fillet with grilled vegetables, asparagus, mushrooms, or a fresh salad instead of heavy creamy sides.

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Health & Weight-Loss Considerations

Pros

• Very filling due to protein + fat combination

• Rich in iron and B vitamins

• Great for low-carb or high-protein eating

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Watch Outs

• Higher calorie density than cuts like:

  • Eye fillet

  • Sirloin steak

  • Rump steak

• Easy to overeat because of tenderness and flavour

• Heavy creamy sauces and garlic butters can push calories very high

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Best Charkii Braai Method for Scotch Fillet

• Cook over medium-hot coals

• Sear 3–4 minutes per side for medium-rare

• Rest 8–10 minutes before slicing

• Season simply with:

  • coarse salt

  • cracked black pepper

  • garlic powder

  • rosemary

                                                           

Weight-Loss Friendly Braai Plate

A balanced plate could be:

• 250 g Scotch fillet

• Grilled asparagus

• Spicy mixed vegetables

• Small baked potato or corn half

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Estimated total:

• 750–900 kcal

• 60 g protein​

For fat loss, Scotch fillet works best as an occasional premium cut while leaner steaks are better for everyday braai meals.