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Oil-free pan-cooked beef Calories
High protein, carbohydrate-free
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oil-free pan-cooked beef (150 g) has 326 calories. That works out to 217 calories per 100 g. It contains 0 g of carbs, 43.7 g of protein, 16.2 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.
Oil-free pan-cooked beef Nutrition Facts
Selected: 1 serving (medium) · 150 g
326
KCAL / 150G
Carbs
0g
· 0% DV
Protein
43.7g
· 87% DV
Fat
16.2g
· 21% 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 55% · Fat 45%
Oil-free pan-cooked beef nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 326 kcal | |
| Total fat | 16.2 g | 21% |
| Saturated fat | 6.45 g | 32% |
| Trans fat | 0.68 g | |
| Sodium | 87 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 43.7 g | 87% |
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 Oil-free pan-cooked beef?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 326 kcal |
| 1 ounce (extra small) | 28 g | 61 kcal |
| 1 piece (small) | 75 g | 163 kcal |
| 100 g | 100 g | 217 kcal |
| 1 piece (medium) | 100 g | 217 kcal |
| 1 piece (large) | 200 g | 434 kcal |
| 1 serving (large) | 250 g | 543 kcal |
| 1 serving (extra large) | 300 g | 651 kcal |
Calculated from 217 calories per 100 g.
Frequently Asked Questions About Oil-free pan-cooked beef
How do you cook oil-free pan-cooked beef so it stays tender?
For tender oil-free pan-cooked beef, choose a tender cut, slice it evenly across the grain, and cook it in a properly heated pan without overcrowding. Turn the pieces only once they release easily, then let the beef rest briefly before serving.
What cut is best for oil-free pan-cooked beef?
Tender cuts such as sirloin, tenderloin, or ribeye work well for oil-free pan-cooked beef because they cook quickly in a pan. For tougher cuts, slice thinly across the grain rather than cooking them for a long time over high heat.
Why does oil-free pan-cooked beef turn out tough?
Oil-free pan-cooked beef often turns tough because it is overcooked, cut with the grain, or made with a cut suited to slow cooking. Slice against the grain and remove the beef from the pan as soon as it reaches the desired doneness.
How long does oil-free pan-cooked beef take to cook?
Oil-free pan-cooked beef can take just a few minutes for thin slices, while thicker pieces need longer; thickness and pan heat matter more than a fixed time. For whole cuts, aim for an internal temperature of 63°C (145°F), then rest for 3 minutes.
How do you stop oil-free pan-cooked beef from sticking?
To reduce sticking, preheat a clean nonstick or well-seasoned heavy pan and pat the beef dry before adding it. Arrange the pieces in a single layer, and wait until they release naturally before turning them.
Should you marinate beef for oil-free pan-cooked beef?
Yes, marinating beef can add flavor and help tenderize some cuts before oil-free pan-cooking. Use a marinade with yogurt or a little acidic ingredient, avoid leaving strongly acidic marinades on the meat for too long, and pat off excess liquid before cooking.
Can you make oil-free pan-cooked beef with water instead of oil?
Yes, you can add a small splash of water if the beef begins sticking, but it will steam rather than brown while the liquid remains in the pan. For better browning, use a hot pan and add the beef in batches.
How do you know when oil-free pan-cooked beef is safely cooked?
A food thermometer is the most reliable way to check oil-free pan-cooked beef. For a whole cut, measure the center and reach 63°C (145°F), then rest it for 3 minutes; ground beef needs to reach 71°C (160°F).
How long does leftover oil-free pan-cooked beef keep in the fridge?
Leftover oil-free pan-cooked beef keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it within 2 hours of cooking, and reheat it thoroughly before eating.
Is oil-free pan-cooked beef a healthy meal?
Oil-free pan-cooked beef can be part of a balanced meal, especially when served with vegetables and a fiber-rich side. Cooking without added oil does not make every preparation automatically healthy, so keep salt moderate and avoid charring the meat.
Oil-free pan-cooked beef Vitamins & Minerals
Vitamins
B12
3.45µg · 144% DV
B3
8.7mg · 54% DV
B6
0.57mg · 34% DV
B2
0.3mg · 23% DV
Minerals
Selenium
41µg · 75% DV
Zinc
8.1mg · 74% DV
Phosphorus
330mg · 47% DV
Iron
4.05mg · 22% DV
Potassium ⭐
503mg · 15% DV
Sodium
87mg · 4% DV
Oil-free pan-cooked beef Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free pan-cooked beef
To burn the 326 calories in 1 serving (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.
What is Oil-free pan-cooked beef?
Oil-free pan-cooked beef is beef cooked in a hot pan without adding oil. The meat releases some of its own fat and juices as it cooks, so the result depends on the cut and cooking time. It is a straightforward way to prepare beef at home, served in many places with vegetables, potatoes, rice or bread. For a simple meal, it can also be sliced over a salad or tucked into a sandwich.
It provides plenty of protein and no carbohydrates, making it a satisfying choice for meals built around meat. To keep the plate lighter, choose a leaner cut, drain any rendered fat and serve it with vegetables. A hot pan and brief cooking help the beef brown while keeping it from drying out.
How Nutritious Is Oil-free pan-cooked beef?
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 Oil-free pan-cooked beef 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 Oil-free pan-cooked beef Contain Allergens?
No known major allergens
Which Diets Is Oil-free pan-cooked beef 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
Oil-free pan-cooked beef Fat Profile
SATURATED
6.45g
MONOUNSATURATED
7.05g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.