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Pan-Seared Beef Steak Calories
High-quality protein and vitamin B12 source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-Seared Beef Steak (170 g) has 420 calories. That works out to 247 calories per 100 g. It contains 0 g of carbs, 44.9 g of protein, 26.4 g of fat and 0 g of fiber. Its 4.1 µg of B12 covers 170% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-Seared Beef Steak Nutrition Facts
Selected: 1 piece (medium) · 170 g
420
KCAL / 170G
Carbs
0g
· 0% DV
Protein
44.9g
· 90% DV
Fat
26.4g
· 34% 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 43% · Fat 57%
Pan-Seared Beef Steak nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 420 kcal | |
| Total fat | 26.4 g | 34% |
| Saturated fat | 10.37 g | 52% |
| Trans fat | 1.19 g | |
| Sodium | 94 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 44.9 g | 90% |
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 Pan-Seared Beef Steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 420 kcal |
| 1 slice (thin) | 45 g | 111 kcal |
| 1 slice (thick) | 75 g | 185 kcal |
| 100 g | 100 g | 247 kcal |
| 1 piece (small) | 100 g | 247 kcal |
| 1 serving (small) | 125 g | 309 kcal |
| 1 serving (large) | 200 g | 494 kcal |
| 1 piece (large) | 250 g | 618 kcal |
| 1 piece (extra large) | 350 g | 865 kcal |
Calculated from 247 calories per 100 g.
Frequently Asked Questions About Pan-Seared Beef Steak
How do you cook Pan-Seared Beef Steak in a pan?
Pan-Seared Beef Steak cooks best in a hot, heavy pan with a little oil. Pat the meat dry, season it, and sear it without crowding the pan; let it rest briefly after cooking so the juices settle before slicing.
What cut of beef is best for Pan-Seared Beef Steak?
Tender cuts such as ribeye, sirloin, strip steak, or tenderloin work well for Pan-Seared Beef Steak. Choose a cut with some marbling for a juicier result; leaner cuts need careful cooking because they can turn dry when overcooked.
How long should you cook Pan-Seared Beef Steak on each side?
Pan-Seared Beef Steak usually needs only a few minutes per side, but the exact time depends on its thickness and your preferred doneness. Use a hot pan and check the center rather than relying on time alone, especially with thicker steaks.
How do you keep Pan-Seared Beef Steak tender?
To keep Pan-Seared Beef Steak tender, avoid overcooking it and slice it against the grain when serving. Letting the steak rest for a few minutes after searing also helps retain its juices; a short oil-based marinade can add flavor.
Should you marinate Pan-Seared Beef Steak?
Marinating Pan-Seared Beef Steak is optional, but oil, garlic, and herbs add flavor. A short marinade is usually enough for tender cuts; pat the surface dry before searing so excess liquid does not prevent browning.
Should you wash beef before making Pan-Seared Beef Steak?
No, do not wash beef before making Pan-Seared Beef Steak. Rinsing can spread bacteria around the sink and nearby surfaces; pat the meat dry with paper towels instead, then clean your hands and any utensils that touched it.
What oil should you use for Pan-Seared Beef Steak?
Use a high-heat cooking oil, such as canola or avocado oil, for Pan-Seared Beef Steak. Add butter near the end of cooking if you want its flavor; butter alone can burn in a very hot pan.
Should Pan-Seared Beef Steak rest before serving?
Yes, let Pan-Seared Beef Steak rest for a few minutes before cutting into it. This gives the juices time to settle instead of running onto the plate; loosely cover the steak if you want to keep it warm.
Can you cook Pan-Seared Beef Steak from frozen?
You can cook Pan-Seared Beef Steak from frozen, but it is harder to brown evenly and control the center. For a more predictable result, thaw it in the refrigerator first and pat it dry before placing it in the hot pan.
How long does cooked Pan-Seared Beef Steak last in the fridge?
Cooked Pan-Seared Beef Steak keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat only the portion you plan to eat to help keep the steak from drying out.
Pan-Seared Beef Steak Vitamins & Minerals
Vitamins
B12
4.08µg · 170% DV
B3
9.86mg · 62% DV
B6
0.61mg · 36% DV
B2
0.31mg · 24% DV
Minerals
Zinc
8.84mg · 80% DV
Selenium
41µg · 75% DV
Phosphorus
349mg · 50% DV
Iron
4.25mg · 24% DV
Potassium ⭐
541mg · 16% DV
Sodium
94mg · 4% DV
Pan-Seared Beef Steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Seared Beef Steak
To burn the 420 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 Pan-Seared Beef Steak?
Pan-Seared Beef Steak is a Turkish-style preparation of beef cut into broad, relatively thin pieces and cooked quickly in a hot pan. It is often kept simple, with salt and pepper and just enough oil to brown the surface while leaving the meat tender; some cooks season or marinate it beforehand.
In Turkey, it is served as a main dish with rice, salad or cooked vegetables, and often ayran. Elsewhere, it works just as well with potatoes or greens. It provides substantial protein—26.4 g per 100 g—and contains no carbohydrates. For a lighter meal, use a leaner cut, keep the added oil modest and pair it with plenty of vegetables.
How Nutritious Is Pan-Seared 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 Pan-Seared 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 Pan-Seared Beef Steak Contain Allergens?
No known major allergens
Which Diets Is Pan-Seared 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
Pan-Seared Beef Steak Fat Profile
SATURATED
10.37g
MONOUNSATURATED
12.07g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 7.7:1
Above the ideal 4:1 (7.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.