Tomahawk Steak Nutrition (Per 100 g cooked)​​

A tomahawk steak is essentially a large ribeye left on the bone, so it is rich in protein, healthy fats, iron, zinc, and B vitamins. Because it contains more marbling than leaner cuts, it is also higher in calories and fat — making portion size important if you’re tracking weight loss or muscle gain.

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Average Nutrition Per 100 g Cooked

​(Trimmed of excess outer fat)

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Nutrient                    Amount

Calories                    290–330 kcal

Protein                      24–27 g

Total Fat                    21–25 g

Saturated Fat            8–10 g

Carbohydrates          0 g

Iron                             2.5–3 mg

Zinc                            5–6 mg

Vitamin                      B12High

Sodium            Depends on seasoning

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Typical Serving Size on the Braai

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A full tomahawk usually weighs:

• 800 g–1.5 kg raw

• Around 55–65% edible meat after bone and cooking loss

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Estimated Nutrition Per Large Serving

(Approx. 400 g cooked meat)

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Nutrient                Amount

Calories                1,150–1,300 kcal

Protein                  95–105 g

Fat                         85–100 g

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This is why tomahawk steak is excellent for:

• High-protein diets

• Muscle recovery

• Keto or low-carb eating

• Sharing platters on the braai​

But it can become very calorie-dense if eaten as a whole steak alone.

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Health Benefits

High Protein

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Supports:

• Muscle growth

• Recovery

• Satiety (keeps you fuller longer)

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Rich in Iron & Zinc

Good for:

• Energy levels

• Immune function

• Testosterone production

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Naturally Low Carb

Ideal for:

• Keto

• Low-carb

• Carnivore-style diets

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Charkii Braai Cooking Advantages

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Cooking over open flame:

• Allows excess fat to render off

• Adds smokey flavour without sugary sauces

• Keeps seasoning simple and cleaner

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For a healthier tomahawk on the braai:

• Trim excess fat after cooking

• Use salt, pepper, garlic, rosemary instead of sugary marinades

• Pair with grilled vegetables or salad instead of chips/bread

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Weight-Loss Friendly Portion Guide

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GoalSuggested Portion

​Fat loss             200–250 g cooked

Maintenance    300–400 g cooked

Muscle gain      400–500 g cooked

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Best Braai Sides for Balance

​Great pairings for tomahawk steak on the Charkii braai:

• Garlic asparagus

• Braaied mushrooms

• Corn on the fire

• Spicy mixed vegetables

• Fresh tomato & onion relish

• Sweet potato wedges

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Simple Macro Breakdown Example Meal

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250 g Tomahawk + Veggies

Approximate totals:

• 700–800 kcal

• 60–65 g protein

• 50–55 g fat

• Low carb​

That’s a strong high-protein braai meal while still staying reasonable for weight management.

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