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Pan-fried Beef Calories
High in protein, iron, and B vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Pan-fried Beef (120 g) has 300 calories. That works out to 250 calories per 100 g. It contains 0 g of carbs, 31.8 g of protein, 19.8 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Pan-fried Beef?
Pan-fried Beef is beef cooked in a hot pan until browned, often in pieces or slices. The result depends on the cut and cooking time: the seared surface is savoury, while the centre can stay tender or become firmer when cooked through.
It is served as a main dish in many cuisines, commonly alongside potatoes, grains or vegetables; a crisp salad makes an easy, lighter pairing. Pan-fried Beef is rich in protein and contains no carbohydrates, with iron and B vitamins as part of its nutritional profile. Use only a little cooking fat and add vegetables for a balanced plate.
Pan-fried Beef Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
0g
· 0% DV
Protein
26.5g
· 53% DV
Fat
16.5g
· 21% 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 42% · Fat 58%
Pan-fried Beef Vitamins & Minerals
Vitamins
B12
2.2µg · 92% DV
B6
0.5mg · 29% DV
B3
4.5mg · 28% DV
B2
0.22mg · 17% DV
Minerals
Zinc
5mg · 45% DV
Selenium
18µg · 33% DV
Phosphorus
210mg · 30% DV
Iron
3mg · 17% DV
How Nutritious Is Pan-fried Beef?
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.
Pan-fried Beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried Beef
To burn the 250 calories in 100 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.
Is Pan-fried Beef 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 Pan-fried Beef Contain Allergens?
No known major allergens
Which Diets Is Pan-fried Beef 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
Pan-fried Beef Fat Profile
SATURATED
6.7g
MONOUNSATURATED
7.2g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Compare Pan-fried Beef
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Frequently Asked Questions About Pan-fried Beef
How do you keep Pan-fried Beef tender?
Keep Pan-fried Beef tender by slicing it thinly across the grain, heating the pan well, and cooking in small batches. Crowding the pan makes the beef release liquid and stew instead of browning; take it off the heat as soon as it is cooked to your liking.
What cut of beef is best for Pan-fried Beef?
Tender, quick-cooking cuts such as sirloin, ribeye, or strip steak work well for Pan-fried Beef. For a leaner or less tender cut, slice it thinly across the grain so each bite is easier to chew.
How long should you cook Pan-fried Beef?
Thin pieces of Pan-fried Beef usually cook in just a few minutes in a hot pan, while thicker pieces take longer. Turn the pieces once they have browned, and use a food thermometer rather than timing alone when checking doneness.
Why is my Pan-fried Beef tough and chewy?
Pan-fried Beef turns tough and chewy when it is overcooked, cut with the grain, or cooked in an overcrowded, cool pan. Let the meat brown in a single layer, slice across the grain, and rest it briefly before serving.
Can you cook Pan-fried Beef from frozen?
It is better to thaw Pan-fried Beef before cooking it. Frozen pieces cook unevenly and release water into the pan, making browning difficult; thaw the beef in the refrigerator, then pat it dry before it goes into the hot pan.
Should you salt Pan-fried Beef before or after cooking?
You can salt Pan-fried Beef either shortly before it goes into the pan or after cooking. Salting well ahead can draw moisture to the surface, so pat the meat dry before searing it for a browned crust.
How do you know when Pan-fried Beef is safe to eat?
For whole cuts of Pan-fried Beef, use a food thermometer to check the thickest part reaches 145°F (63°C), then let it rest for at least three minutes. Ground beef needs to reach 160°F (71°C), since bacteria can be mixed throughout.
How long does Pan-fried Beef last in the fridge?
Cooked Pan-fried Beef keeps in the refrigerator for three to four days when stored in a covered container. Refrigerate it within two hours of cooking, and reheat only the portion you plan to eat until it is steaming hot.
Can you reheat Pan-fried Beef without drying it out?
Yes. Reheat Pan-fried Beef briefly in a covered skillet over low heat with a splash of broth or water. Stir or turn the pieces as they warm, and stop as soon as they are hot; prolonged reheating makes beef dry and tough.
What should you serve with Pan-fried Beef?
Pan-fried Beef pairs well with roasted vegetables, potatoes, rice, or a crisp salad. A simple pan sauce made with broth and browned bits can add moisture and flavor without requiring a heavy side dish.
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Nutrition data compiled from USDA FoodData Central and scientific sources.