T-Bone Steak Nutrition (Per 100 g cooked)​

A T-bone steak cooked on a Charkii braai is a high-protein, nutrient-dense cut that combines both striploin and tenderloin meat separated by the bone. The exact nutrition depends on thickness, fat trimming, and cooking method, but here is a solid average guide for a flame-grilled T-bone steak.

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Nutrient                  Approximate Amount

​Calories                  250–290 kcal

Protein                    24–27 g

Fat                           18–22 g

Saturated Fat          7–9 g

Carbohydrates        0 g

Sugar                       0 g

Fibre                         0 g

Iron                           2.2–2.8 mg

Zinc                          4–6 mg

Vitamin B12             High

Sodium    55–75 mg (before seasoning)

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​Typical Charkii Braai Portion​

A common braai portion is around 400–500 g raw weight with bone included.

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Estimated Nutrition Per Full Steak

​(about 300–350 g edible cooked meat)

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Nutrient             Approximate Amount

Calories             750–950 kcal

Protein               75–90 g

Fat                       55–70 g

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Why T-Bone Steak Works Well on a Braai

• Excellent protein source for muscle growth and recovery

• Naturally rich flavour from bone-in cooking

• High in iron and zinc

• Very filling, helping control hunger

• Works well for low-carb or keto-style eating

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Weight-Loss Friendly Braai Portion

If you want to keep calories under control while still enjoying a proper Charkii braai:

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Recommended Portion

• 200–250 g cooked steak

• Large side of grilled vegetables or salad

• Avoid heavy buttery sauces

• Limit garlic bread, chips, and sugary marinades

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Leaner Braai Tips

• Trim excess fat after cooking

• Use salt, pepper, rosemary, garlic, and smoked paprika instead of sugary sauces

• Pair with:

  • grilled asparagus

  • mushrooms

  • corn halves

  • spicy mixed vegetables

  • fresh tomato & onion relish

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Charkii Braai Cooking Tips for T-Bone

• Bring steak to room temperature before cooking

• Cook over medium-hot coals

• Sear first for crust, then move to gentler heat

• Turn every 45–60 seconds for even cooking

• Rest 8–10 minutes before slicing

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​​Doneness                  Internal Temp

​Rare                           50–52°C

Medium Rare            54–57°C

Medium                     60–63°C

Well Done                  70°C+​

For the best Charkii result, medium rare to medium gives the best balance of tenderness, smoke flavour, and juiciness.

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