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Beef Steak Calories
Rich in protein, source of iron and B vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Beef Steak (150 g) has 375 calories. That works out to 250 calories per 100 g. It contains 0 g of carbs, 39 g of protein, 25.5 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 156% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Beef Steak Nutrition Facts
Selected: 1 piece (medium) · 150 g
375
KCAL / 150G
Carbs
0g
· 0% DV
Protein
39g
· 78% DV
Fat
25.5g
· 33% 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 nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 375 kcal | |
| Total fat | 25.5 g | 33% |
| Saturated fat | 10.5 g | 53% |
| Trans fat | 0.15 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 39 g | 78% |
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 Medium Beef Steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 375 kcal |
| 1 piece (extra small) | 75 g | 188 kcal |
| 100 g | 100 g | 250 kcal |
| 1 piece (small) | 100 g | 250 kcal |
| 1 serving (thin) | 120 g | 300 kcal |
| 1 serving (thick) | 180 g | 450 kcal |
| 1 piece (large) | 200 g | 500 kcal |
| 1 piece (large) | 225 g | 563 kcal |
| 1 piece (extra large) | 250 g | 625 kcal |
| 1 piece (jumbo) | 300 g | 750 kcal |
| 2 piece (double) | 300 g | 750 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Beef Steak
What cut of meat is beef steak?
Beef steak is a slice cut across the muscle of a cow, and it can come from several parts of the animal. Tenderloin and ribeye are naturally tender choices, while cuts such as flank steak benefit from slicing across the grain.
What is the best way to cook beef steak?
For a browned beef steak, use a very hot pan or grill and avoid crowding the cooking surface. Pat the steak dry first, season it, and use a thermometer to check doneness rather than relying only on cooking time.
How do you grill beef steak without drying it out?
Grill beef steak over high heat to brown the outside, then move a thick piece to a cooler part of the grill to finish cooking. Let it rest before slicing, and cut across the grain to make each bite easier to chew.
Is medium-rare beef steak safe to eat?
Medium-rare beef steak is a common preference, but it carries more food-safety risk than steak cooked thoroughly. For a whole cut, use a thermometer to reach 63°C (145°F), then rest it for at least three minutes; ground beef needs more thorough cooking.
How should you season beef steak?
Salt and black pepper are enough to season beef steak, and you can add them shortly before cooking. For a strong crust, pat the surface dry and avoid adding a sugary sauce until near the end, when it is less likely to burn.
Why is beef steak chewy?
Beef steak can turn chewy when it is overcooked, cut with the grain, or taken from a naturally tougher muscle. Slice across the visible muscle fibers, and choose a tender cut if you want a quick-cooking steak without a long marinade.
Should beef steak rest after cooking?
Yes, let beef steak rest for a few minutes before slicing. Resting gives the meat time to settle after cooking, so less juice runs onto the cutting board. Keep it loosely covered rather than wrapping it tightly, which can soften the browned crust.
Can you freeze beef steak?
Yes, beef steak freezes well when wrapped tightly to limit air exposure. Thaw it in the refrigerator, not on the counter, and cook it soon after thawing. Freezing can preserve the steak, but it will not improve a tough cut.
How long do cooked beef steak leftovers last in the fridge?
Cooked beef steak leftovers usually keep for 3–4 days in a refrigerator set to 4°C (40°F) or colder. Refrigerate them within two hours of cooking in a covered container, and reheat only the portion you plan to eat.
Should you wash beef steak before cooking it?
No, do not wash beef steak before cooking. Rinsing can spread bacteria from raw meat around the sink and nearby surfaces, while cooking handles food-safety risks. Pat the steak dry with a paper towel and wash your hands and utensils afterward.
Beef Steak Vitamins & Minerals
Vitamins
B12
3.75µg · 156% DV
B3
6.75mg · 42% DV
B6
0.6mg · 35% DV
B2
0.27mg · 21% DV
Minerals
Selenium
38µg · 69% DV
Zinc
6.75mg · 61% DV
Phosphorus
300mg · 43% DV
Iron
3.9mg · 22% DV
Potassium ⭐
495mg · 15% DV
Sodium
83mg · 4% DV
Beef Steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef Steak
To burn the 375 calories in 1 piece (medium) (150 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?
Beef Steak is a portion of beef cut into a steak and cooked, most often by grilling or searing in a pan. The cut determines how tender and fatty it is, and the centre can be cooked to personal preference. Its savoury, browned surface and juicy texture make it a familiar main course in many cuisines. It is commonly served with potatoes, vegetables or a salad; in Turkey, it may also come with rice or grilled vegetables. Beef Steak is rich in protein, with 26 g per 100 g, and provides iron and B vitamins. For a lighter meal, choose a leaner cut, use little added fat and pair it with vegetables.
How Nutritious Is Beef Steak?
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 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 Contain Allergens?
No known major allergens
Which Diets Is Beef Steak 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 Fat Profile
SATURATED
10.5g
MONOUNSATURATED
10.5g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.