⏱ 10 min totalPan Fried T-bone
Per 1 serving · 127 g · 3 ingredients
of a 2,000 cal day
- Protein23g26% of calories
- Carbs0g0% of calories
- Fat29g74% of calories
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Pan Fried T-bone (127 g) has 354 calories, with 23 g of protein, 0 g of carbohydrates and 29 g of fat. Most of its energy comes from fat (74% of calories). It is high in protein (46% DV), niacin (36% DV) and Vitamin B6 (50% DV). Keep an eye on saturated fat and cholesterol, which provide 58% and 29% of the daily value.
High in
20%+ of the daily value
- Protein46%
- Niacin36%
- Vitamin B650%
- Vitamin B1281%
- Iron25%
- Phosphorus31%
Good source of
10–19% of the daily value
- Riboflavin (B2)16%
- Choline17%
Watch
20%+ of the daily value
- Saturated fat58%
- Cholesterol29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Heat butter in large pan or on griddle/cooking surface.
- 2
Rub or brush olive oil over both sides of steak (this lets it cook evenly without over-charring) and then season with salt and pepper or your choice of steak rub.
- 3
Once butter is totally melted and smells awesome drop Steak(s) on pan and cook ~4 minutes per side depending on thickness. It should develop slight charring on the edges and be thoroughly browned if your heat is high enough.
- 4
If cook steak to just under your preferred level, then remove from heat and cover with aluminum foil.
- 5
Let rest a few minutes and then enjoy!
Vitamins & minerals
Amounts for 1 serving (127 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 53 μg | 6% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 1 mg | 50% |
| Folate (B9) | 4 μg | 1% |
| Vitamin B12 | 2 μg | 81% |
| Pantothenic acid | 0 mg | 0% |
| Choline | 96 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 28 mg | 3% |
| Iron | 2 mg | 25% |
| Potassium | 281 mg | 6% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 215 mg | 31% |
| Zinc | 4 mg | 36% |
| Copper | 0.1 mg | 6% |
| Manganese | 0 mg | 0% |
| Selenium | 22 μg | 40% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 11 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 4 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 | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 52 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 354 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Pan Fried T-bone?
One serving of Pan Fried T-bone (1 serving) has 354 calories, which works out to 278 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Pan Fried T-bone high in protein?
It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 26% 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 T-bone keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Pan Fried T-bone?
60 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pan Fried T-bone?
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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