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High in protein, iron, and vitamin B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Cooked beef steak (150 g) has 407 calories. That works out to 271 calories per 100 g. It contains 0 g of carbs, 41 g of protein, 26.7 g of fat and 0 g of fiber. Its 3.5 µg of B12 covers 144% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 150 g
407
KCAL / 150G
Carbs
0g
· 0% DV
Protein
41g
· 82% DV
Fat
26.7g
· 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 41% · Fat 59%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 407 kcal | |
| Total fat | 26.7 g | 34% |
| Saturated fat | 10.65 g | 53% |
| Trans fat | 1.05 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 41 g | 82% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 407 kcal |
| 1 ounce (whole) | 28.4 g | 77 kcal |
| ½ piece (half) | 75 g | 203 kcal |
| 1 piece (small) | 90 g | 244 kcal |
| 100 g | 100 g | 271 kcal |
| 1 serving (thin) | 120 g | 325 kcal |
| 1 serving (thick) | 180 g | 488 kcal |
| 1 piece (large) | 220 g | 596 kcal |
| 1 piece (jumbo) | 300 g | 813 kcal |
Calculated from 271 calories per 100 g.
Reheat cooked beef steak gently in a covered pan over low heat, adding a splash of water or broth. Turn it occasionally and take it off the heat as soon as it is hot throughout to limit drying.
Cooked beef steak usually keeps for 3–4 days in the refrigerator. Refrigerate it promptly in a covered container, and discard it if it develops an off smell or a sticky texture.
Yes, cooked beef steak freezes well when wrapped tightly or stored in an airtight container. Thaw it in the refrigerator and reheat only the portion you plan to eat, so it is not repeatedly warmed and cooled.
Yes, cooked beef steak can be eaten cold if it was refrigerated promptly and kept chilled. Slice it thinly for sandwiches or salads, and do not eat leftovers that have been left out for an extended time.
Pink color alone cannot tell you whether cooked beef steak is safe; the internal temperature matters more. For a whole steak, use a food thermometer at the thickest point rather than relying on color.
Cooked beef steak can be tough if it is overcooked or sliced with the grain. Let it rest, cut across the muscle fibers, and use thin slices with sauce if the meat is already chewy.
Roasted vegetables, potatoes, or a crisp green salad pair well with cooked beef steak. For a lighter plate, make vegetables the main side and keep richer additions such as creamy sauces modest.
Peppercorn sauce, mushroom sauce, and chimichurri all work well with cooked beef steak. You can also deglaze the pan with a little broth to make a quick sauce from the browned bits.
Slice leftover cooked beef steak thinly and add it to a sandwich, salad, wrap, or quick vegetable stir-fry. Add the meat near the end of cooking and heat it through briefly so it stays tender.
Yes, you can microwave cooked beef steak, but use short bursts at reduced power to help prevent tough edges. Cover it and add a spoonful of broth or water, then check that it is heated through.
Vitamins
B12
3.45µg · 144% DV
B3
8.7mg · 54% DV
B6
0.68mg · 40% DV
B2
0.27mg · 21% DV
Minerals
Selenium
39µg · 71% DV
Zinc
7.2mg · 65% DV
Phosphorus
330mg · 47% DV
Iron
3.9mg · 22% DV
Potassium ⭐
477mg · 14% DV
Sodium
87mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 407 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.
Cooked beef steak is a whole cut of beef cooked in a pan or on a grill. It is not tied to one particular cuisine; the cut and cooking method determine how tender and juicy it turns out. It is commonly served hot, with vegetables, potatoes or a salad, and can be sliced for sandwiches or added to a grain bowl.
It is a protein-rich choice and provides iron and vitamin B12, with no carbohydrates. For a lighter plate, trim visible fat, use little added oil and pair the steak with vegetables. Letting it rest briefly after cooking helps retain its juices.
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.
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.
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.
No known major allergens
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
SATURATED
10.65g
MONOUNSATURATED
11.7g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.