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Medium-rare steak Calories
High in protein, iron, and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Medium-rare steak (180 g) has 391 calories. That works out to 217 calories per 100 g. It contains 0 g of carbs, 47 g of protein, 21.8 g of fat and 0 g of fiber. Its 4.1 µg of B12 covers 173% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Medium-rare steak Nutrition Facts
Selected: 1 piece (medium) · 180 g
391
KCAL / 180G
Carbs
0g
· 0% DV
Protein
47g
· 94% DV
Fat
21.8g
· 28% 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 49% · Fat 51%
Medium-rare steak nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 391 kcal | |
| Total fat | 21.8 g | 28% |
| Saturated fat | 8.46 g | 42% |
| Trans fat | 0.81 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 47 g | 94% |
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-rare steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 391 kcal |
| 0.25 piece (quarter) | 45 g | 98 kcal |
| ½ piece (half) | 90 g | 195 kcal |
| 100 g | 100 g | 217 kcal |
| 1 piece (small) | 120 g | 260 kcal |
| 1 serving (medium) | 150 g | 326 kcal |
| 1 serving (large) | 225 g | 488 kcal |
| 1 piece (large) | 250 g | 543 kcal |
| 1 piece (jumbo) | 350 g | 760 kcal |
Calculated from 217 calories per 100 g.
Frequently Asked Questions About Medium-rare steak
Is medium-rare steak safe to eat?
Medium-rare steak can be low risk for healthy adults when it is properly handled and seared, but it is not risk-free. Food-safety guidance recommends cooking whole cuts of beef to 145°F (63°C) and letting them rest for 3 minutes.
What temperature should medium-rare steak be?
Medium-rare steak is commonly cooked to an internal temperature of about 130–135°F (54–57°C). Measure the thickest part with a meat thermometer; the USDA’s safer minimum for whole beef cuts is 145°F (63°C), followed by a 3-minute rest.
How do you cook medium-rare steak in a pan?
Pat the steak dry, season it, and sear it in a very hot pan, turning it as needed for even browning. Check the center with a thermometer rather than relying on the crust; thickness and pan heat affect the cooking time.
How long should you cook medium-rare steak?
There is no reliable single cooking time for medium-rare steak because thickness, starting temperature, and pan heat all matter. Use time only as a rough guide and check the center with a meat thermometer to avoid over- or undercooking.
Why is medium-rare steak pink inside?
Medium-rare steak stays pink because heat has not fully changed the color of myoglobin in its center. Pinkness alone does not prove that steak is raw or unsafe; use a thermometer to assess doneness rather than judging by color.
Is the red liquid in medium-rare steak blood?
No, the red liquid in medium-rare steak is mostly water mixed with myoglobin, a protein found in muscle; most blood is removed during processing. Its color does not tell you whether the steak reached a safe internal temperature.
Which cuts are best for medium-rare steak?
Ribeye, strip steak, and tenderloin are popular cuts for medium-rare steak. Ribeye has more marbling and a richer flavor, while tenderloin is especially tender; evenly thick steaks are easier to cook to a consistent center.
Can you eat medium-rare steak while pregnant?
It is safer to avoid medium-rare steak during pregnancy and choose beef cooked thoroughly instead. Undercooked meat can carry harmful pathogens; food-safety guidance recommends reaching 145°F (63°C) for whole beef cuts and resting them for 3 minutes.
Should medium-rare steak rest before cutting?
Yes, let medium-rare steak rest for a few minutes before slicing. Resting reduces the amount of juice that runs onto the plate, and the center can continue warming slightly after the steak leaves the pan or grill.
How long does leftover medium-rare steak last in the fridge?
Refrigerate leftover medium-rare steak within two hours in a covered container and eat it within 3–4 days. Freeze it if you need to keep it longer, and reheat leftovers thoroughly before serving.
Medium-rare steak Vitamins & Minerals
Vitamins
B12
4.14µg · 173% DV
B3
10.44mg · 65% DV
B6
0.81mg · 48% DV
B2
0.32mg · 25% DV
Minerals
Zinc
8.64mg · 79% DV
Selenium
32µg · 58% DV
Phosphorus
378mg · 54% DV
Iron
4.68mg · 26% DV
Potassium ⭐
572mg · 17% DV
Sodium
104mg · 5% DV
Medium-rare steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Medium-rare steak
To burn the 391 calories in 1 piece (medium) (180 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 Medium-rare steak?
The listing calls this Medium-rare steak, but the Turkish name refers to steak cooked medium: a seared cut of beef with a warm pink centre, cooked a little further than medium-rare. Common cuts include sirloin, ribeye and tenderloin; the exact result depends on the cut and its thickness.
It is usually served hot, often with potatoes, vegetables or a salad, and can be sliced for sharing or kept whole as a main course. It is rich in protein, iron and B12, with no carbohydrates. For a lighter plate, choose a leaner cut, trim visible fat and pair it with vegetables rather than a rich sauce.
How Nutritious Is Medium-rare 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 Medium-rare 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 Medium-rare steak Contain Allergens?
No known major allergens
Which Diets Is Medium-rare 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
Medium-rare steak Fat Profile
SATURATED
8.46g
MONOUNSATURATED
9.36g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.