Porterhouse Steak Nutrition (Per 100 g cooked)

​A grilled porterhouse steak cooked on a charcoal-style “Charkii” braai is high in protein, rich in iron, zinc, vitamin B12, and contains a moderate-to-high fat content depending on trimming and cooking style.

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Approximate Nutrition — Porterhouse Steak on the Braai (Per 100 g cooked portion)

​Nutrient              Amount

Calories              250–320 kcal

Protein                24–28 g

Fat                       18–24 g

Saturated Fat     7–10 g

Carbohydrates   0 g

Iron                      2.2–2.8 mg

Zinc                      4–6 mg

Vitamin B12        2–3 mcg

Sodium        Depends on seasoning

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​Portion Size                    Calories

200 g steak                     500-640 kcal

300 g steak                     750-960 kcal

Large 500 g                    1250-1600 kcal

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​Portion Size                    Protein

200 g steak                     48–56 g

300 g steak                     72–84 g

Large 500 g                    120–140 g

 

​ Why Porterhouse Is Popular on the Braai

A porterhouse combines:

• Tenderloin/Filet side → softer and leaner

• Striploin/Sirloin side → richer flavour and more marbling​

This gives you both tenderness and strong beef flavour over charcoal.

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Health Benefits

• Excellent source of complete protein for muscle maintenance

• High in iron for energy and oxygen transport

• Rich in zinc for immune support

• Contains creatine and B vitamins that support strength and recovery

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Things That Increase Calories

These can push the calorie count much higher:

• Garlic butter basting

• Oil marinades

• Fat left untrimmed

• Creamy sauces

• Large braai portions

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Leaner Weight-Loss Friendly Braai Tips

For a lighter porterhouse braai meal:

• Trim excess fat after cooking

• Aim for a 200–250 g portion

• Serve with grilled vegetables or salad

• Avoid sugary sauces

• Use salt, pepper, rosemary, paprika, and garlic instead of heavy marinades

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Charkii Braai Cooking Notes

Cooking over hardwood charcoal:

• Adds smoky flavour without carbs

• Allows fat to render naturally

• Can slightly reduce fat content as drippings fall into the fire

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For best results:

• Sear over high heat first

• Finish over medium coals

• Rest 8–10 minutes before slicing​

A medium-rare porterhouse generally retains more moisture and tenderness than well-done.

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