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Pan-Fried Beef Steak Calories
High-quality protein and iron source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-Fried Beef Steak (170 g) has 461 calories. That works out to 271 calories per 100 g. It contains 0 g of carbs, 44 g of protein, 32 g of fat and 0 g of fiber. Its 4.1 µg of B12 covers 170% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-Fried Beef Steak Nutrition Facts
Selected: 1 piece (medium) · 170 g
461
KCAL / 170G
Carbs
0g
· 0% DV
Protein
44g
· 88% DV
Fat
32g
· 41% 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 38% · Fat 62%
Pan-Fried Beef Steak nutrition facts table · 1 piece (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 461 kcal | |
| Total fat | 32 g | 41% |
| Saturated fat | 12.41 g | 62% |
| Trans fat | 1.53 g | |
| Sodium | 112 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 44 g | 88% |
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 Pan-Fried Beef Steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 170 g | 461 kcal |
| 3 ounce (thin) | 85 g | 230 kcal |
| 100 g | 100 g | 271 kcal |
| 1 piece (small) | 100 g | 271 kcal |
| 6 ounce (thick) | 170 g | 461 kcal |
| 1 serving (large) | 225 g | 610 kcal |
| 1 piece (large) | 250 g | 678 kcal |
| 1 piece (jumbo) | 340 g | 921 kcal |
Calculated from 271 calories per 100 g.
Frequently Asked Questions About Pan-Fried Beef Steak
How do you pan-fry beef steak?
To pan-fry beef steak, pat it dry, season it, and place it in a very hot, lightly oiled pan. Sear both sides, then lower the heat if needed to finish cooking; let the steak rest before slicing.
How long should you cook pan-fried beef steak?
For a roughly ¾-inch-thick pan-fried beef steak, start with about 3–4 minutes per side for medium-rare, adjusting for thickness and pan heat. A meat thermometer is more reliable than timing when you want a particular doneness.
What cut of beef is best for pan-fried beef steak?
Ribeye, sirloin, and tenderloin all work well for pan-fried beef steak. Ribeye has more marbling and a rich flavor, sirloin is leaner, and tenderloin is especially tender; choose evenly cut steaks so they cook at a similar rate.
How do you get a good crust on pan-fried beef steak?
A dry surface and a very hot pan are the keys to a crust on pan-fried beef steak. Pat the meat dry, avoid crowding the pan, and leave it undisturbed long enough to brown before turning it.
Should you use butter or oil for pan-fried beef steak?
Use a high-smoke-point oil to start pan-fried beef steak, since butter can burn over high heat. For buttery flavor, add a small amount near the end of cooking and spoon the melted butter over the steak.
Should you flip pan-fried beef steak more than once?
Yes, you can flip pan-fried beef steak more than once; flipping it frequently can help it cook more evenly. What matters most is maintaining good contact with a hot pan and checking doneness rather than relying on one fixed flipping rule.
Should pan-fried beef steak come to room temperature before cooking?
No, pan-fried beef steak does not need to sit out until it reaches room temperature. Take it from the refrigerator shortly before cooking, pat it dry, and avoid leaving raw meat at room temperature for an extended period.
How can you tell when pan-fried beef steak is done without cutting it?
A meat thermometer is the most dependable way to check pan-fried beef steak without cutting it. Insert it sideways into the thickest part; for whole cuts, food-safety guidance recommends 145°F (63°C) followed by a three-minute rest.
Does pan-fried beef steak need to rest before serving?
Yes, let pan-fried beef steak rest for a few minutes before slicing. Resting gives the juices time to redistribute, so less liquid runs onto the cutting board and the meat is more enjoyable to eat.
How long does leftover pan-fried beef steak last in the fridge?
Leftover pan-fried beef steak keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it out, and reheat only the portion you plan to eat until it is thoroughly hot.
Pan-Fried Beef Steak Vitamins & Minerals
Vitamins
B12
4.08µg · 170% DV
B3
11.73mg · 73% DV
B6
0.78mg · 46% DV
B2
0.32mg · 25% DV
Minerals
Zinc
9.18mg · 83% DV
Selenium
44µg · 80% DV
Phosphorus
349mg · 50% DV
Iron
4.59mg · 26% DV
Potassium ⭐
541mg · 16% DV
Sodium
112mg · 5% DV
Pan-Fried Beef Steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Fried Beef Steak
To burn the 461 calories in 1 piece (medium) (170 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 Pan-Fried Beef Steak?
Pan-fried beef steak is a cut of beef cooked in a hot skillet, usually with simple seasoning and a little oil or butter. The cut and thickness affect the cooking time, while a good sear gives the outside a browned crust and leaves the centre as tender or well done as you prefer. It works as an everyday main course, served with potatoes, vegetables or a salad; in Turkey, it is also a familiar home-cooked option alongside rice or seasonal greens.
It provides substantial protein and iron, with no carbohydrates; a 100 g portion has 25.9 g of protein. Pair it with vegetables for a balanced plate, and let it rest briefly before slicing to help keep it juicy.
How Nutritious Is Pan-Fried Beef Steak?
Nutrient density
Medium
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 Pan-Fried Beef 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 Pan-Fried Beef Steak Contain Allergens?
No known major allergens
Which Diets Is Pan-Fried Beef 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
Pan-Fried Beef Steak Fat Profile
SATURATED
12.41g
MONOUNSATURATED
14.11g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 8.5:1
Above the ideal 4:1 (8.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.