⏱ 13 min totalPan Fried Steak
Per 1 serving · 274 g · 5 ingredients
of a 2,000 cal day
- Protein46g22% of calories
- Carbs1.8g1% of calories
- Fat71g77% of calories
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Pan Fried Steak (274 g) has 835 calories, with 46 g of protein, 1.8 g of carbohydrates and 71 g of fat. Most of its energy comes from fat (77% of calories). It is high in protein (93% DV), Vitamin E (67% DV) and niacin (85% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 56%, 72% and 57% of the daily value.
High in
20%+ of the daily value
- Protein93%
- Vitamin E67%
- Niacin85%
- Vitamin B699%
- Vitamin B1299%
- Pantothenic acid27%
Good source of
10–19% of the daily value
- Thiamine11%
- Riboflavin (B2)17%
- Potassium16%
- Magnesium12%
Watch
20%+ of the daily value
- Sodium56%
- Saturated fat72%
- Cholesterol57%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
PREP: Let steak reach room temperature. Pat extra moisture out with paper towel. Coat both sides in pepper, salt, and garlic powder.
- 2
Heat medium sized pan with around 3 tablespoons of either vegetable or olive oil until white smoke appears.
- 3
Add steak to the pan and sear for 3-5 minutes per side until steak has reached desired doneness. Cook longer for a more well-done steak. Enjoy!
Vitamins & minerals
Amounts for 1 serving (274 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.3 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 10 mg | 67% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 14 mg | 85% |
| Vitamin B6 | 1 mg | 99% |
| Folate (B9) | 26 μg | 6% |
| Vitamin B12 | 2 μg | 99% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 193 mg | 35% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 61 mg | 6% |
| Iron | 4 mg | 44% |
| Potassium | 747 mg | 16% |
| Magnesium | 51 mg | 12% |
| Phosphorus | 432 mg | 62% |
| Zinc | 8 mg | 74% |
| Copper | 0.2 mg | 21% |
| Manganese | 0.2 mg | 8% |
| Selenium | 52 μg | 95% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 3 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.5 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 4 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 43 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 835 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 159minWalking (3.5 mph)
- 100minCycling (moderate)
- 70minRunning (6 mph)
- 118minSwimming laps
Common questions
How many calories are in Pan Fried Steak?
One serving of Pan Fried Steak (1 serving) has 835 calories, which works out to 304 calories per 100 g. That is about 42% of a 2,000-calorie day.
Is Pan Fried Steak high in protein?
It provides a solid 46 g of protein per serving (93% of the 50 g daily value), but protein supplies only 22% 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 Pan Fried Steak keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 1% of calories.
How much sodium is in Pan Fried Steak?
1282 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Pan Fried Steak?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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