What Is 7-Bone Steak?

what is 7-bone steak

If you’re a regular reader here, then you’ll be well aware that the amount of steak cuts cropping up is only growing.

7-bone steak is one of those new cuts. It’s not incredibly common, so it can be hard to find in some areas, but there are still some good places to check out if you want this cut.

In this post, we go through everything you need to know about 7-bone steak, and answer a question we are asked regularly here “what is 7-bone steak?”.

Let’s get to it…

What Exactly Is 7-Bone Steak?

7-bone steak is a cut of beef typically from the sirloin and is a lesser-known steak – probably because it’s only recently been introduced.

People in the know will tell you it’s still a tasty and tender cut though, and many people love this one.

It gets its name from the bone (known as a “7-bone” or “7-rib”) that the steak comes from, which runs along the spine of the cow.

This cut can be boneless or bone-in – either is fine for cooking.

It is not as commonly available as some other steaks, but you might find it depending on where you live and what local butchers are willing to stock on the day you visit.

You can also buy it online these days, which is always an option if you don’t have a local butcher shop that will sell this steak for you.

How Is 7-Bone Steak Best Cooked?

When it comes to cooking 7-bone steak, it’s best to use a two-step cooking process.

First, sear the steak on the outside (you can do this by pan-frying it or broiling it) for 4 – 5 minutes per side to seal in the juices.

Let it cook until you’re about 3/4 through, then remove it from heat and let rest for 10 minutes before finishing it off in the oven.

Allowing the 7-bone steak to rest after searing it will help maintain its juices, which is usually a vital step when cooking a larger cut of meat like this one.

Cooking 7-bone steak this way ensured you have a juicy steak that is nice and tender but is crispy on the outside.

Note: If you are cooking the 7-bone steak in a different way, make sure to sear it for at least 3 minutes per side.

This will help prevent any raw or undercooked areas on the inside of the steak.

There’s no need to let it rest after searing it either since searing isn’t really going to cook it much.

You can simply slice it and serve it as is.

Now that you know how to cook a 7-bone steak, what do you think? Does this sound like something you might like to try the next time you grill out with your family or friends? If so, go ahead and give it a try! Your taste buds will thank you!

How Is 7-Bone Steak Best Prepared?

It’s all well and good thinking of cooking 7-bone steak, but what about the preparation needed.

As we know, some steaks take a long time to prepare, which means you can sometimes be waiting hours before your tasty steak hits your lips.

Thankfully, 7-bone steak is one of the simplest to prepare.

There are just a few simple steps before you’re ready to sit down and enjoy your beautiful piece of steak:

– Preheat oven to 350 degrees Fahrenheit.

– Place the steak on a roasting pan, and season with salt and pepper if desired.

– Cook until an internal temperature of 145 degrees Fahrenheit is reached.

That’s it!

Just try not to overcook it so you don’t have shoe leather for dinner…

How Is 7-Bone Steak Best Served?

I’ve personally only eaten 7-bone steak twice, and each time I served it with grilled vegetables and potato.

I find that the 7-bone steak has a lighter yet still “beefy” taste – and cooking it with veggies brings out the natural flavors of both the steak and vegetables.

If you want, I guess you could serve it with rice or whatnot but personally, I think potatoes go best…

Whatever you decide to serve your 7-bone steak with, be sure to use steak butter to help keep the meat tender.

This allows the meat to retain much of its moisture – resulting in a much more tender steak!

Is 7-Bone Steak Expensive?

The price of a 7-bone steak is largely going to depend on where you are.

The main thing to keep in mind is that the higher the quality of beef, the more expensive it will be – which means 7-bone steak is probably going to cost a bit more.

7-bone steak tends to cost around $4 for each pound. This means you will probably pay anywhere from $6-$10 for a single 7-bone steak.

This is an affordable cut that makes a great meal for you and your family. I would recommend keeping an eye out for this cut and trying to pick some up whilst it’s on sale.

Often supermarkets and butcher shops will have a sale on beef when they approach their sell-by dates. This is usually when you can find 7-bone steak for the lowest possible price.

Shopping at Costco or another wholesale outlet might become your best friend if you enjoy buying meat in bulk. Look out for any discounts available on bulk items and stock up!

Where Is 7-Bone Steak Commonly Found?

7-bone steak can be found in many countries, but it’s most popular in Australia and the US. In Australia, it is considered to be a prime cut of beef by most butchers.

The 7-bone has an interesting history in the country, where it was originally known as ‘Mutton Chop Steak’ because its shape closely resembled that of a lamb chop.

It was not until later when the name was changed, probably because some people thought it resembled a bone.

It is called a 7-bone steak because it consists of seven bones pressed together into one piece of meat, which makes it very easy to cook and carve!

What Is The Nutritional Value Of 7-Bone Steak?

When it comes to the nutritional value of a 7-bone steak, you’ll be glad to know that it is packed full of protein, low in carbs and fat, and high in potassium.

This makes it a nutritious, healthy meal when paired with some carbohydrates such as potatoes and some vegetables.

Below is the nutritional value of one serving (112g) of 7-bone steak:

  • Calories = 260
  • Fat = 20g
  • Saturated Fat = 8g
  • Carbohydrates = 0
  • Protein = 19g

As you can see, the nutritional value of the standard serving size of 7-bone steak is pretty impressive.

However, it does have quite a high-fat content, which might explain why it tastes so good.

This means you have to be careful not to eat too much of it if your goal is to lose weight (which could be de-motivating).

The 7-bone steak’s nutritional value can also vary depending on how much fat the steak contains because this will affect the number of calories in the meal.

This means if you go to the restaurant and order 7-bone steak, it could have more or fewer calories than one serving at home.

If this happens, keep an eye on your calorie intake for the day because there might be other foods you’ve eaten that will alter your diet plan.

As a whole, 7-bone steak is a good choice for those looking to pack on some muscle or lose some weight, providing it is eaten in line with a healthy diet.

Other Considerations

It’s worth keeping in mind that 7-bone steak is not the same as 7-ounce steak.

The former only has around 150 calories per serving, while the latter is incredibly high in fat and will probably not be eaten by anyone on a calorie-controlled diet plan.

Also, depending on where you’re eating your meal, you might come across 7-bone steak under different names.  

This steak has also been known to be called a flat bone steak, a short loin steak, or a pin bone steak.

All 7-bone steaks are cut from the same section of beef as other steaks—the rib primal.

So what sets it apart is not where it’s called from, but rather how it’s cut.

As with many steak cuts, they can have multiple different names. So it’s important to know your beef anatomy, or you might be eating the wrong steak.

The term “7-bone” is most commonly used in restaurants, so if you’re at home having this cut cooked for you by a family member or friend, they might refer to it as something else.


In conclusion, 7-bone steak is a beautiful cut of steak that’s usually cut in a way that distributes the fat evenly throughout.

If you’re a meat connoisseur looking to add a new cut to your repertoire, this is one you’ll definitely want to try out.

Hopefully, you’ve learned a thing or two in this post about this wonderful cut, and we’ve answered your question of “what is 7-bone steak?”.

Thanks for taking the time to read this post and feel free to share it with other steak enthusiasts you may know!

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