⏱ 18 min total

Air Fryer Steak

Name: Air Fryer Steak
Prep time: 5 min
Cook time: 13 min
Total time: 18 min
Yield: 1 serving
Ingredients: 1 tbsp Butter; 2 cloves, minced Garlic; 1 tsp Parsley; ½ tsp chopped Chives; ½ tsp, leaves Thyme; ½ tsp Rosemary; 1 dash Salt; 1 dash Black pepper; 4 oz Beef tenderloin

Per 1 serving · 137 g · 9 ingredients

Calories

394

20%
of a 2,000 cal day

Protein
23g
23% of calories
Carbs
2.6g
3% of calories
Fat
32g
74% of calories

Portion

✓ Keto-friendly
✓ Sugar free

At a glance

One serving of Air Fryer Steak (137 g) has 394 calories, with 23 g of protein, 2.6 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (74% of calories). It is high in protein (46% DV), Vitamin K (28% DV) and niacin (42% DV). Keep an eye on saturated fat and cholesterol, which provide 84% and 42% of the daily value.

Per 100 g

288cal

medium energy density

Protein per 100 cal

5.8g

Net carbs

carbs minus fiber

Fiber

0.5g

0.1 g sugar

High in

20%+ of the daily value

Protein46%
Vitamin K28%
Niacin42%
Vitamin B652%
Vitamin B1249%
Iron31%

Good source of

10–19% of the daily value

Vitamin A12%
Pantothenic acid14%
Choline18%
Copper11%

Watch

20%+ of the daily value

Saturated fat84%
Cholesterol42%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 13 min

1
Mix the softened butter with garlic, parsley, chives, thyme, and rosemary until well combined. Spoon onto a piece of plastic wrap, roll into a tight log, twist the ends to seal, and refrigerate until firm, about 20 minutes.
2
Pat the steak dry and season both sides generously with salt and pepper.
3
Place the steak in the air-fryer basket and cook at 400°F, flipping halfway through, until medium doneness, 12–14 minutes depending on thickness. For best results, cook to an internal temperature of about 135°F for medium-rare or 145°F for medium.
4
Transfer to a plate and rest 5 minutes. Slice a round of the chilled herb butter over the hot steak just before serving.

Vitamins & minerals

Amounts for 1 serving (137 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	105 μg	12%
Vitamin C	4 mg	5%
Vitamin D	0.2 μg	1%
Vitamin E	1 mg	6%
Vitamin K	33 μg	28%
Thiamine	0.1 mg	7%
Riboflavin (B2)	0.1 mg	8%
Niacin	7 mg	42%
Vitamin B6	1 mg	52%
Folate (B9)	17 μg	4%
Vitamin B12	1 μg	49%
Pantothenic acid	1 mg	14%
Choline	97 mg	18%

Minerals

Nutrient	Amount	% Daily Value
Calcium	54 mg	5%
Iron	2 mg	31%
Potassium	386 mg	8%
Magnesium	27 mg	6%
Phosphorus	219 mg	31%
Zinc	4 mg	36%
Copper	0.1 mg	11%
Manganese	0.2 mg	7%
Selenium	26 μg	47%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	111 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.5 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.2 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	13 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	95 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.3 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 394 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

75min
Walking (3.5 mph)
47min
Cycling (moderate)
33min
Running (6 mph)
55min
Swimming laps

Common questions

How many calories are in Air Fryer Steak?

One serving of Air Fryer Steak (1 serving) has 394 calories, which works out to 288 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Air Fryer Steak high in protein?

It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Air Fryer Steak keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 3% of calories.

How much sodium is in Air Fryer Steak?

215 mg per serving.

How much sugar is in Air Fryer Steak?

0.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (137 g)

Calories394

% Daily Value*

Total fat 32g	41%
Saturated fat 17g	84%
Trans fat 0.5g
Cholesterol 127mg	42%
Sodium 215mg	9%
Total carbohydrate 2.6g	1%
Dietary fiber 0.5g	2%
Total sugars 0.1g
Protein 23g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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