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Grilled Steak with Onion Sauce Calories
High-protein dish with iron and zinc
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Grilled Steak with Onion Sauce (200 g) has 432 calories. That works out to 216 calories per 100 g. It contains 7.2 g of carbs, 50.2 g of protein, 21.6 g of fat and 1.2 g of fiber. Its 4.2 µg of B12 covers 175% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Grilled Steak with Onion Sauce Nutrition Facts
Selected: 1 serving (medium) · 200 g
432
KCAL / 200G
Carbs
7.2g
· 3% DV
Protein
50.2g
· 100% DV
Fat
21.6g
· 28% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 47% · Fat 46%
Grilled Steak with Onion Sauce nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 432 kcal | |
| Total fat | 21.6 g | 28% |
| Saturated fat | 8.1 g | 41% |
| Trans fat | 0.64 g | |
| Sodium | 510 mg | 22% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 1.2 g | 4% |
| Protein | 50.2 g | 100% |
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 Serving of Grilled Steak with Onion Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 432 kcal |
| 100 g | 100 g | 216 kcal |
| 1 piece (small) | 120 g | 259 kcal |
| 1 serving (small) | 160 g | 346 kcal |
| 1 piece (medium) | 200 g | 432 kcal |
| 1 piece (large) | 280 g | 605 kcal |
| 1 serving (large) | 300 g | 648 kcal |
| 1 piece (jumbo) | 400 g | 864 kcal |
Calculated from 216 calories per 100 g.
Frequently Asked Questions About Grilled Steak with Onion Sauce
How do you make grilled steak with onion sauce?
Grilled steak with onion sauce is made by grilling or searing seasoned steak, then serving it with softened onions cooked into a savory sauce. Let the steak rest after cooking, and spoon the warm sauce over it just before serving.
What cut of beef is best for grilled steak with onion sauce?
Ribeye, strip steak, and tenderloin all work well for grilled steak with onion sauce. Ribeye brings more marbling and a richer flavor, while tenderloin is leaner and especially tender; choose evenly thick steaks so they cook consistently.
How do you make the onion sauce for grilled steak with onion sauce?
For the onion sauce, cook thinly sliced onions in a little oil or butter until soft and lightly browned. Add beef stock and scrape up the browned bits from the pan, then simmer briefly until the sauce tastes concentrated and lightly thickened.
Should you marinate steak for grilled steak with onion sauce?
No, marinating is not necessary for grilled steak with onion sauce when you use a tender cut. Salt and pepper are enough to let the beef flavor come through; for extra flavor, briefly marinate it with oil, garlic, and herbs.
Can you cook grilled steak with onion sauce in a skillet?
Yes, grilled steak with onion sauce can be made in a very hot cast-iron or heavy skillet. Sear the steak without crowding the pan, then use the browned bits left behind to build the onion sauce in the same skillet.
How do you keep grilled steak with onion sauce tender?
To keep grilled steak with onion sauce tender, avoid overcooking it and allow it to rest before slicing. Cut across the grain when serving, especially with strip steak or other cuts whose muscle fibers are easy to see.
What should you serve with grilled steak with onion sauce?
Grilled steak with onion sauce pairs well with mashed or roasted potatoes, rice, or crusty bread to catch the sauce. Green beans, roasted vegetables, or a crisp salad add freshness and balance the richness of the beef.
Can you use red onions for grilled steak with onion sauce?
Yes, red onions work in grilled steak with onion sauce and give it a slightly sweeter flavor and deeper color. Yellow onions are a classic choice for a savory, well-rounded sauce, while shallots make a milder, more delicate version.
How long do leftovers of grilled steak with onion sauce keep?
Leftover grilled steak with onion sauce keeps refrigerated in a covered container for a few days. Store the steak with its sauce to help prevent drying, and reheat gently in a covered skillet rather than using high heat.
Can grilled steak with onion sauce be made ahead?
Yes, you can make the onion sauce for grilled steak with onion sauce ahead and refrigerate it separately. Cook the steak close to serving time for the best texture, then warm the sauce gently and spoon it over the rested meat.
Grilled Steak with Onion Sauce Vitamins & Minerals
Vitamins
B12
4.2µg · 175% DV
B3
11.6mg · 73% DV
B6
0.78mg · 46% DV
B2
0.38mg · 29% DV
Minerals
Selenium
51µg · 93% DV
Zinc
10mg · 91% DV
Phosphorus
426mg · 61% DV
Iron
5.1mg · 28% DV
Sodium
510mg · 22% DV
Potassium ⭐
722mg · 21% DV
Grilled Steak with Onion Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Steak with Onion Sauce
To burn the 432 calories in 1 serving (medium) (200 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 Grilled Steak with Onion Sauce?
Grilled steak with onion sauce pairs a grilled cut of beef with onions cooked until soft and savoury. The sauce can vary from one recipe to another, but its gentle sweetness balances the rich, browned flavour of the meat. It is an easy dish to make at home on a grill or in a hot pan.
Serve it hot with roasted or grilled vegetables, a crisp salad, or potatoes; bread is handy for mopping up the sauce. It is a filling, protein-rich main, and beef also provides iron and zinc. For a lighter plate, keep the sauce and added cooking fat modest and add plenty of vegetables.
How Nutritious Is Grilled Steak with Onion Sauce?
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 Grilled Steak with Onion Sauce Processed?
NOVA 3
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 with Onion Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Grilled Steak with Onion Sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Grilled Steak with Onion Sauce Fat Profile
SATURATED
8.1g
MONOUNSATURATED
9.44g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 5.7:1
Above the ideal 4:1 (5.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.