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Grilled Steak Calories
High in protein and iron, grilled steak
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Grilled 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 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Grilled Steak?
Grilled steak is a cut of beef cooked over direct heat, in a grill pan or on a barbecue. The high heat browns the outside while the centre can be cooked to the diner’s preference. It is a familiar choice at steakhouses and backyard cookouts across many English-speaking countries.
The crust is savoury and sometimes lightly charred, while the inside stays tender when it is not cooked through. Serve it with salad, grilled vegetables or potatoes; a squeeze of lemon or a simple herb dressing can add freshness without making the plate heavy. Grilled steak is rich in protein and iron and contains no carbohydrates. A moderate portion with plenty of vegetables makes a balanced meal.
Grilled Steak Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
0g
· 0% DV
Protein
26g
· 52% DV
Fat
17g
· 22% 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%
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Grilled Steak Vitamins & Minerals
Vitamins
B12
2.1µg · 88% DV
B6
0.5mg · 29% DV
B3
4.5mg · 28% DV
B2
0.22mg · 17% DV
Minerals
Zinc
5mg · 45% DV
Selenium
21µg · 38% DV
Phosphorus
210mg · 30% DV
Iron
3mg · 17% DV
Potassium ⭐
320mg · 9% DV
How Nutritious Is Grilled 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.
Grilled Steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Steak
To burn the 250 calories in 100 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.
Is Grilled 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 Grilled Steak Contain Allergens?
No known major allergens
Which Diets Is Grilled 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
Grilled Steak Fat Profile
SATURATED
7.2g
MONOUNSATURATED
7.6g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Compare Grilled Steak
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Frequently Asked Questions About Grilled Steak
How long should you grill Grilled Steak?
Grilled Steak has no single reliable grilling time: thickness, starting temperature, and grill heat all matter. Use the clock as a rough guide, then check the center with an instant-read thermometer to avoid overcooking.
What is the best cut for Grilled Steak?
Ribeye, strip steak, and tenderloin are popular cuts for Grilled Steak. Ribeye has more marbling and a rich flavor, strip steak gives a firmer bite, and tenderloin is especially tender but leaner.
Should Grilled Steak be at room temperature before grilling?
No, you do not need to leave Grilled Steak out until it reaches room temperature. Take it from the refrigerator shortly before cooking, and avoid leaving raw beef at room temperature for more than two hours.
How do you get grill marks on Grilled Steak?
For clear grill marks on Grilled Steak, pat the surface dry and place it on a clean, hot, well-oiled grate. Leave it undisturbed until it releases easily, then turn it to create crosshatch marks if you like.
Should you flip Grilled Steak only once?
No, Grilled Steak does not have to be flipped only once. Turning it more than once can help it cook evenly; what matters most is avoiding constant movement that prevents the surface from browning.
Why is Grilled Steak tough?
Grilled Steak is often tough because it was overcooked, cut with the grain, or made from a naturally firmer cut. Slice across the muscle fibers, and choose a well-marbled or naturally tender cut for quicker grilling.
Is medium-rare Grilled Steak safe to eat?
Yes, medium-rare Grilled Steak can be safe when the center reaches at least 145°F (63°C) and the steak rests for three minutes. Check the thickest part with a food thermometer rather than judging doneness by color alone.
Should the grill lid be open or closed when cooking Grilled Steak?
Keep the lid closed when grilling a thick Grilled Steak so heat can cook it more evenly, and open it briefly when you need to turn or check the meat. Thinner steaks cook quickly with the lid open.
How should you store leftover Grilled Steak?
Refrigerate leftover Grilled Steak in a covered container within two hours of cooking and eat it within three to four days. Reheat only the portion you plan to serve so it does not dry out through repeated heating.
Should you oil Grilled Steak or the grill grates?
Lightly oil the Grilled Steak rather than pouring oil onto the grates. A thin coating helps prevent sticking, while excess oil on a hot grill can flare up and create smoke.
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Nutrition data compiled from USDA FoodData Central and scientific sources.