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Steak Calories
High in protein, iron, and B vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Steak (150 g) has 375 calories. That works out to 250 calories per 100 g. It contains 0 g of carbs, 39 g of protein, 25.5 g of fat and 0 g of fiber. Its 3.8 µg of B12 covers 156% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Steak?
Steak is a minimally processed beef cut known for its high protein content and naturally carbohydrate-free profile. A 100 g serving provides 250 calories, 26 g of protein, and 17 g of fat, with no carbohydrates or fiber. Its glycemic index is 0.
Naturally gluten-free, steak can fit omnivore, carnivore, ketovore, keto, paleo, Mediterranean, and flexitarian eating patterns. It can be served with vegetables, salad, or grain-based sides according to individual meal preferences and dietary goals.
Steak Nutrition Facts
Selected: 100 g
250
KCAL / 100G
Carbs
0g
· 0% DV
Protein
26g
· 52% DV
Fat
17g
· 22% 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 40% · Fat 60%
Steak Vitamins & Minerals
Vitamins
B12
2.5µg · 104% DV
B6
0.6mg · 35% DV
B3
4.5mg · 28% DV
B2
0.22mg · 17% DV
Minerals
Zinc
5mg · 45% DV
Selenium
22µg · 40% DV
Phosphorus
200mg · 29% DV
Iron
3mg · 17% DV
How Nutritious Is 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.
Steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steak
To burn the 250 calories in 100 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.
Is 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 Steak Contain Allergens?
No known major allergens
Which Diets Is 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
Steak Fat Profile
SATURATED
7g
MONOUNSATURATED
7.5g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
Compare Steak
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Frequently Asked Questions About Steak
What cut of beef is steak?
Steak is a slice of beef cut across the muscle, but it can come from several parts of the animal. Tenderloin and ribeye are naturally tender choices, while tougher cuts benefit from marinating or slower cooking.
How do you cook steak in a pan?
Sear steak in a very hot, heavy pan to brown the outside, turning it as needed for your preferred doneness. Pat the surface dry first, avoid crowding the pan, and let the steak rest briefly before slicing.
How can you tell when steak is done?
The most reliable way to check steak’s doneness is with a meat thermometer inserted into the thickest part. Color alone can be misleading, so use an appropriate food-safety temperature for your preferred level of doneness.
Is medium-rare steak safe to eat?
Medium-rare steak can be safe when handled and cooked properly, but its center is less thoroughly cooked than a well-done steak. People at higher risk from foodborne illness should choose fully cooked steak.
Should you salt steak before cooking?
Yes, salting steak before cooking seasons the meat and helps the surface brown when it is dry. Salt it shortly before cooking or well in advance, then pat away any moisture that has collected on the surface.
Why should steak rest after cooking?
Resting steak briefly after cooking helps limit how much juice runs onto the plate when you cut it. The steak may continue cooking slightly as it rests, so take it off the heat just before it reaches your target doneness.
How do you make a tough steak tender?
For a tough steak, marinate it, cook it gently, or slice it thinly across the grain. A quick, high-heat sear works best for tender cuts; tougher cuts often need a longer, slower cooking method.
How long does cooked steak last in the fridge?
Cooked steak keeps in the refrigerator for about three to four days when promptly stored in a covered container. Reheat only the portion you plan to eat, and discard steak that has been left at room temperature for too long.
Can you freeze steak in its original packaging?
Yes, steak can be frozen in its original packaging for short-term storage, but adding an airtight freezer wrap helps prevent freezer burn. Thaw it in the refrigerator rather than on the counter, and cook it soon after thawing.
What should you serve with steak?
Steak pairs well with roasted vegetables, potatoes, or a crisp salad. For a lighter plate, serve it with greens and grilled vegetables; for a classic steak dinner, add potatoes and a sauce served on the side.
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Nutrition data compiled from USDA FoodData Central and scientific sources.