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Beef steak, pan-cooked Calories
Pan-cooked beef steak, high in protein, source of iron and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Beef steak, pan-cooked Nutrition Facts
Selected: 100 g
225
KCAL / 100G
Carbs
0g
· 0%
Protein
27g
· 48%
Fat
13g
· 52%
Fiber
0g
Beef steak, pan-cooked Vitamins & Minerals
Vitamins
B12
2.3µg · 96% DV
B3
5.5mg · 34% DV
B6
0.5mg · 29% DV
B2
0.17mg · 13% DV
Minerals
Zinc
5mg · 45% DV
Selenium
23µg · 42% DV
Phosphorus
210mg · 30% DV
Iron
3mg · 17% DV
Beef steak, pan-cooked Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Beef steak, pan-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, pan-cooked Contain Allergens?
No known major allergens
Which Diets Is Beef steak, pan-cooked 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 steak, pan-cooked Fat Profile
SATURATED
5.2g
MONOUNSATURATED
5.8g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Beef steak, pan-cooked
Beef steak, pan-cooked — Frequently Asked Questions
How can I cook pan-seared beef steak without making it tough?
Pat the steak dry, use a properly hot pan, and avoid moving it constantly. Letting it rest for a few minutes after cooking helps the juices redistribute and improves tenderness.
Does beef steak need to be marinated before pan-cooking?
A tender cut such as filet steak does not require a marinade. A short marinade with herbs, garlic, and oil can add flavour, while very acidic marinades left on too long can make the surface soft or mushy.
Why does pan-cooked steak produce so much smoke?
Smoke is more likely when the pan is overheated or when using fats with a low smoke point, such as butter alone. Dry the steak well, use good ventilation, and add only a small amount of oil suitable for high heat.
What should I serve with pan-cooked beef steak?
Vegetables such as peppers, broccoli, rocket, or a lemony salad pair well with steak and provide vitamin C, which can support iron absorption. Add potatoes, grains, or legumes if you want a more substantial meal.
Can tea or coffee with steak affect iron absorption?
Tea and coffee can reduce absorption of some dietary iron when consumed with a meal, especially non-heme iron from plant foods. People focused on iron intake may prefer having them between meals rather than alongside steak.
Is pan-cooked steak better before or after a workout?
Its protein makes steak a useful option in a post-workout meal that supports muscle repair. A large or fatty steak meal immediately before exercise may feel heavy, so a lighter pre-workout meal often works better.
Is it healthy to eat beef steak every day?
Steak can fit into a balanced diet, but it is sensible to vary protein sources with fish, poultry, legumes, and plant foods rather than relying on red meat daily. People with cardiovascular concerns should consider their overall dietary pattern and seek individual advice when needed.
Does pan-cooking destroy the protein in beef steak?
Cooking changes the structure of protein but does not remove it. Prolonged high-heat cooking is more likely to affect juiciness, flavour, and some heat-sensitive nutrients than the steak's protein value.
How long does cooked pan-seared steak keep in the fridge?
Refrigerate cooked steak within two hours in a covered container and generally eat it within three to four days. Reheat it thoroughly, and discard steak that has been left at room temperature for too long.
Can pan-cooked beef steak be frozen?
Yes, cooked or raw steak can be frozen in airtight packaging. Thaw it in the refrigerator rather than on the counter; once raw steak has thawed, cooking it before refreezing is the safer approach.
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Nutrition data compiled from USDA FoodData Central and scientific sources.