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Beef steak Calories
High in protein, iron, and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Beef steak (170 g) has 461 calories. That works out to 271 calories per 100 g. It contains 0 g of carbs, 43.2 g of protein, 31.1 g of fat and 0 g of fiber. Its 4.3 µg of B12 covers 177% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Beef steak Nutrition Facts
Selected: 1 piece (medium) · 170 g
461
KCAL / 170G
Carbs
0g
· 0% DV
Protein
43.2g
· 86% DV
Fat
31.1g
· 40% 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 38% · Fat 62%
Beef steak nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 461 kcal | |
| Total fat | 31.1 g | 40% |
| Saturated fat | 12.24 g | 61% |
| Trans fat | 1.36 g | |
| Sodium | 94 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 43.2 g | 86% |
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) | 170 g | 461 kcal |
| 0.25 piece (quarter) | 43 g | 117 kcal |
| ½ piece (half) | 85 g | 230 kcal |
| 100 g | 100 g | 271 kcal |
| 1 piece (small) | 120 g | 325 kcal |
| 1 serving (medium) | 150 g | 407 kcal |
| 1 serving (large) | 225 g | 610 kcal |
| 8 ounce (large) | 227 g | 615 kcal |
| 1 piece (large) | 250 g | 678 kcal |
| 1 piece (jumbo) | 340 g | 921 kcal |
Calculated from 271 calories per 100 g.
Frequently Asked Questions About Beef steak
How do you cook beef steak in a pan?
Cook beef steak in a thoroughly heated, heavy-based pan so the surface browns instead of steaming. Turn it as needed to cook both sides, then check the center for your preferred doneness. Let the steak rest briefly before slicing.
How do you make beef steak tender?
For tender beef steak, choose a naturally tender cut, avoid overcooking it, and slice across the muscle fibers. A brief rest after cooking also helps keep the juices in the meat rather than on the cutting board.
Which cut is best for beef steak?
Ribeye is a good choice for a rich, juicy steak, while tenderloin is especially tender and usually leaner. Strip steak offers a firmer bite and pronounced beef flavor. The best cut depends on whether tenderness, marbling, or flavor matters most to you.
Should you marinate beef steak?
You can marinate beef steak to add flavor, using ingredients such as oil, garlic, herbs, and pepper. A long soak in acidic ingredients can make the surface mushy, so keep acidic marinades brief and pat the steak dry before cooking for better browning.
How can you tell when beef steak is done?
A food thermometer is the most reliable way to check beef steak doneness; color alone can be misleading. Insert it into the thickest part, away from bone or large pockets of fat, and use the recommended internal temperature for your preferred level of doneness.
Is rare beef steak safe to eat?
Rare beef steak can carry a food-safety risk because its center is not fully cooked. Whole cuts are generally less risky than ground beef, but children, older adults, pregnant people, and those with weakened immunity should avoid undercooked meat.
Why should beef steak rest after cooking?
Resting beef steak briefly after cooking helps keep more of its juices in the meat when you cut it. Leave it on a warm plate without wrapping it tightly, which can trap steam and 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 rather than on the counter, then cook it promptly. For the best browning, pat the thawed steak dry before it goes into the pan.
How long does cooked beef steak keep in the fridge?
Cooked beef steak keeps in the refrigerator for about three to four days when stored promptly in a covered container. Reheat only the portion you plan to eat, and discard it if it was left at room temperature for too long.
Should you wash beef steak before cooking it?
No, do not wash beef steak before cooking. Rinsing can splash bacteria from the raw meat onto the sink, counters, and nearby food. Pat it dry with a paper towel instead, then wash your hands and clean any surfaces that touched the raw steak.
Beef steak Vitamins & Minerals
Vitamins
B12
4.25µg · 177% DV
B3
8.16mg · 51% DV
B6
0.65mg · 38% DV
B2
0.31mg · 24% DV
Minerals
Zinc
8.16mg · 74% DV
Selenium
31µg · 56% DV
Phosphorus
357mg · 51% DV
Iron
4.42mg · 25% DV
Potassium ⭐
541mg · 16% DV
Sodium
94mg · 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 461 calories in 1 piece (medium) (170 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 cut of cattle meat, with its tenderness and fat content depending on the part of the animal and the cut. Across the English-speaking world, it is commonly pan-seared or grilled and served as a main dish; sides vary from chips or potatoes to salad and vegetables. It can be cooked to suit different preferences, from a browned exterior with a pink centre to well done.
Beef steak is rich in protein and also provides iron and vitamin B12, with no carbohydrates. For a lighter plate, trim visible fat, use little added oil, and pair it with vegetables or salad.
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
12.24g
MONOUNSATURATED
13.77g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.