Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Beef, Pan-Cooked, No Oil Calories
High protein, pan-cooked without added oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Beef, Pan-Cooked, No Oil (120 g) has 260 calories. That works out to 217 calories per 100 g. It contains 0 g of carbs, 35.3 g of protein, 12.7 g of fat and 0 g of fiber. Its 2.8 µg of B12 covers 115% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Beef, Pan-Cooked, No Oil Nutrition Facts
Selected: 1 piece (medium) · 120 g
260
KCAL / 120G
Carbs
0g
· 0% DV
Protein
35.3g
· 71% DV
Fat
12.7g
· 16% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 55% · Fat 45%
Beef, Pan-Cooked, No Oil nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 12.7 g | 16% |
| Saturated fat | 4.92 g | 25% |
| Trans fat | 0.42 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 35.3 g | 71% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Beef, Pan-Cooked, No Oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 260 kcal |
| 1 ounce (small) | 28 g | 61 kcal |
| 1 piece (small) | 80 g | 174 kcal |
| 100 g | 100 g | 217 kcal |
| 1 cup (diced) | 140 g | 304 kcal |
| 1 serving (medium) | 150 g | 326 kcal |
| 1 cup (shredded) | 150 g | 326 kcal |
| 1 piece (large) | 180 g | 391 kcal |
| 1 serving (large) | 220 g | 477 kcal |
Calculated from 217 calories per 100 g.
Frequently Asked Questions About Beef, Pan-Cooked, No Oil
How do you cook pan-cooked beef without oil?
Pat the beef dry and preheat a heavy or nonstick pan until hot. Add the beef in a single layer without crowding it, then turn it once a browned crust forms. Cook to your preferred doneness and let it rest briefly before serving.
Can you cook pan-cooked beef without oil in a regular frying pan?
Yes, but a well-seasoned cast-iron pan or a good nonstick pan makes it easier. Preheat the pan, dry the beef thoroughly, and avoid moving it right away. An unseasoned stainless-steel pan is more likely to make lean beef stick.
What cut is best for pan-cooked beef without oil?
Tender cuts such as sirloin, strip steak, or tenderloin work well for pan-cooked beef without oil because they cook quickly. Tougher cuts need thin slicing across the grain or a longer, moist cooking method to become tender.
How do you stop pan-cooked beef without oil from becoming tough?
Use a tender cut, avoid overcooking the beef, and slice it across the grain after resting. Thin pieces cook quickly, so watch them closely. If you have a tougher cut, marinating can improve flavor, but it will not replace the right cooking method.
How long should pan-cooked beef without oil cook?
There is no single cooking time for pan-cooked beef without oil: thickness, cut, pan heat, and desired doneness all matter. Thin strips may cook in just a few minutes, while a thick steak takes longer. Use a meat thermometer for a dependable check.
Should you marinate beef before cooking it in a pan without oil?
You can marinate beef before cooking it in a pan without oil, especially if you want extra flavor or are using a lean cut. Pat off excess marinade before adding the meat, since wet surfaces brown less effectively and sugary marinades can burn.
What temperature should pan-cooked beef without oil reach?
For a whole beef steak, use a food thermometer to check the center; the USDA recommends 145°F (63°C) followed by a three-minute rest. Ground beef needs to reach 160°F (71°C). Color alone cannot reliably confirm that beef is safely cooked.
How should you season pan-cooked beef without oil?
Salt and black pepper are a simple seasoning for pan-cooked beef without oil; garlic, paprika, or rosemary also work. Dry the surface before seasoning, and add delicate herbs near the end so they do not scorch in the hot pan.
Can you refrigerate leftover pan-cooked beef without oil?
Yes. Refrigerate leftover pan-cooked beef without oil in a covered container within two hours of cooking, and eat it within three to four days. Reheat only the portion you plan to eat, until it is steaming hot throughout.
Can you freeze pan-cooked beef without oil?
Yes, cooked beef can be frozen in an airtight, freezer-safe container. Let it cool promptly, portion it before freezing, and thaw it in the refrigerator. Reheat it gently in a covered pan with a splash of water to help limit drying.
Beef, Pan-Cooked, No Oil Vitamins & Minerals
Vitamins
B12
2.76µg · 115% DV
B3
6.96mg · 44% DV
B6
0.5mg · 29% DV
B2
0.22mg · 17% DV
Minerals
Selenium
31µg · 56% DV
Zinc
6.12mg · 56% DV
Phosphorus
276mg · 39% DV
Iron
3.24mg · 18% DV
Potassium ⭐
408mg · 12% DV
Sodium
70mg · 3% DV
Beef, Pan-Cooked, No Oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef, Pan-Cooked, No Oil
To burn the 260 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beef, Pan-Cooked, No Oil?
Beef, pan-cooked, no oil is beef cooked in a pan without added cooking oil. It is a simple preparation rather than a dish tied to one particular region, and the result depends on the cut: a quick sear can keep thinner pieces tender, while longer cooking may make them firm. The meat releases some of its own fat and juices as it cooks.
It works as a main meal with vegetables, potatoes, rice or grains, and a fresh salad makes a lighter pairing. This is a protein-rich, carbohydrate-free option; a 100 g portion provides 29.4 g of protein. Choose the cut and cooking time to suit your preference, and season with herbs, pepper or a squeeze of lemon.
How Nutritious Is Beef, Pan-Cooked, No Oil?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beef, Pan-Cooked, No Oil Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beef, Pan-Cooked, No Oil Contain Allergens?
No known major allergens
Which Diets Is Beef, Pan-Cooked, No Oil Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beef, Pan-Cooked, No Oil Fat Profile
SATURATED
4.92g
MONOUNSATURATED
5.4g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
Compare Beef, Pan-Cooked, No Oil
Foods Similar to Beef, Pan-Cooked, No Oil
Have another question about Beef, Pan-Cooked, No Oil?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.