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Beef steak, medium cooked Calories
High in protein, iron, and vitamin B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Beef steak, medium cooked (180 g) has 450 calories. That works out to 250 calories per 100 g. It contains 0 g of carbs, 46.8 g of protein, 30.6 g of fat and 0 g of fiber. Its 4.3 µg of B12 covers 180% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Beef steak, medium cooked Nutrition Facts
Selected: 1 piece (medium) · 180 g
450
KCAL / 180G
Carbs
0g
· 0% DV
Protein
46.8g
· 94% DV
Fat
30.6g
· 39% 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 40% · Fat 60%
Beef steak, medium cooked nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 450 kcal | |
| Total fat | 30.6 g | 39% |
| Saturated fat | 12.24 g | 61% |
| Trans fat | 1.26 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 46.8 g | 94% |
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.
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How Many Calories in 1 Beef steak, medium cooked?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 450 kcal |
| 0.25 piece (quarter) | 45 g | 113 kcal |
| ½ piece (half) | 90 g | 225 kcal |
| 100 g | 100 g | 250 kcal |
| 1 piece (small) | 120 g | 300 kcal |
| 1 serving (medium) | 150 g | 375 kcal |
| 1 serving (large) | 220 g | 550 kcal |
| 1 piece (large) | 250 g | 625 kcal |
| 1 piece (jumbo) | 350 g | 875 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Beef steak, medium cooked
What temperature should a medium-cooked beef steak reach?
A medium-cooked beef steak is commonly described as reaching about 140–145°F (60–63°C) at the center. For food safety, the USDA recommends cooking whole beef steaks to 145°F (63°C) and letting them rest for three minutes.
How do you cook a medium-cooked beef steak in a pan?
Pat the medium-cooked beef steak dry, then sear it in a thoroughly preheated pan and turn it as it browns. Cooking time varies with thickness and heat, so use an instant-read thermometer rather than relying on a fixed number of minutes.
Is a medium-cooked beef steak safe to eat?
A medium-cooked beef steak is not automatically safe just because it looks browned outside. For an intact whole cut, follow the recommended center temperature of 145°F (63°C) and a three-minute rest; ground beef needs to be cooked more thoroughly.
What does the inside of a medium-cooked beef steak look like?
The center of a medium-cooked beef steak is warm and pink, while the outside is browned. A gray-brown center generally means it has cooked longer; appearance alone cannot confirm that the steak reached a safe temperature.
Is a medium-cooked beef steak the same as medium-rare steak?
No. A medium-cooked beef steak is generally hotter through the center and less red than a medium-rare steak, which has a cooler, redder middle. The exact boundary varies between kitchens, so temperature is more precise than the label.
How long should you rest a medium-cooked beef steak?
Rest a medium-cooked beef steak for a few minutes before slicing it. This gives the temperature time to even out and helps limit juice loss on the cutting board; food-safety guidance calls for a three-minute rest after reaching 145°F (63°C).
Why is my medium-cooked beef steak tough?
A medium-cooked beef steak can turn tough if it is overcooked or cut with the grain. Choose a tender cut such as ribeye or tenderloin, avoid pressing the steak while it cooks, and slice across the grain before serving.
Is the red juice from a medium-cooked beef steak blood?
No. The red liquid from a medium-cooked beef steak is mostly water mixed with myoglobin, a protein that gives meat its color; it is not blood. Its color does not tell you whether the steak reached a safe temperature.
Can you eat a medium-cooked beef steak while pregnant?
It is safer to choose fully cooked beef steak during pregnancy rather than a medium-cooked beef steak with a pink center. Undercooked meat can carry germs that cause foodborne illness, so cook the steak thoroughly throughout.
How long does cooked medium-cooked beef steak last in the fridge?
Cooked medium-cooked beef steak can generally be kept refrigerated for three to four days if it is chilled within two hours of cooking. Store it covered in a shallow container and reheat it thoroughly before eating.
Beef steak, medium cooked Vitamins & Minerals
Vitamins
B12
4.32µg · 180% DV
B3
10.44mg · 65% DV
B6
0.81mg · 48% DV
B2
0.32mg · 25% DV
Minerals
Zinc
8.64mg · 79% DV
Selenium
32µg · 58% DV
Phosphorus
378mg · 54% DV
Iron
4.68mg · 26% DV
Potassium ⭐
572mg · 17% DV
Sodium
104mg · 5% DV
Beef steak, medium cooked Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef steak, medium cooked
To burn the 450 calories in 1 piece (medium) (180 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 steak, medium cooked?
Beef steak, medium cooked is a cut of beef seared on the outside and cooked until its centre is warm and pink, rather than raw or fully browned. It can be prepared in a pan or on a grill; the exact cooking time depends on the cut and thickness. A good medium steak has a browned crust with a tender, juicy middle.
It is commonly served as a main course with vegetables, salad, potatoes or a simple pan sauce. The steak is rich in protein, iron and vitamin B12, with no carbohydrate. For a lighter plate, pair it with plenty of vegetables and choose a modest amount of added butter or sauce.
How Nutritious Is Beef steak, medium cooked?
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 steak, medium cooked 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 steak, medium cooked Contain Allergens?
No known major allergens
Which Diets Is Beef steak, medium cooked Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Beef steak, medium cooked Fat Profile
SATURATED
12.24g
MONOUNSATURATED
12.96g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.