⏱ 20 min totalPanfried steak with garlic butter
Per 1 serving · 243 g · 6 ingredients
of a 2,000 cal day
- Protein39g22% of calories
- Carbs1.1g1% of calories
- Fat63g78% of calories
- ✓ Keto-friendly
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Panfried steak with garlic butter (243 g) has 729 calories, with 39 g of protein, 1.1 g of carbohydrates and 63 g of fat. Most of its energy comes from fat (78% of calories). It is high in protein (79% DV), Vitamin A (22% DV) and Vitamin K (28% DV). Keep an eye on saturated fat and cholesterol, which provide 159% and 77% of the daily value.
High in
20%+ of the daily value
- Protein79%
- Vitamin A22%
- Vitamin K28%
- Niacin72%
- Vitamin B682%
- Vitamin B1285%
Good source of
10–19% of the daily value
- Vitamin E13%
- Thiamine10%
- Riboflavin (B2)15%
- Potassium14%
- Magnesium10%
- Copper14%
Watch
20%+ of the daily value
- Saturated fat159%
- Cholesterol77%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tbsp Butter
³⁄₁₆ cloves, minced Garlic- 7 oz Beef tenderloin
¼ tbsp Olive oil
½ dash Black pepper
½ large Scallions
Directions
- 1
Makes 4 steaks, assuming each steak is about 7oz (220g).
- 2
Place butter in a mixing bowl and using a fork, beat until soft. Add crushed garlic and chopped scallions (spring onions) and mix.
- 3
Spoon butter mixture onto plastic wrap and roll into a log cylindrical shape. Refrigerate until firm (15 min).
- 4
Heat a frying pan over medium heat for 3-4 minutes until hot. Brush meat with olive oil and sprinkle with pepper.
- 5
Place steaks in frying pan and cook without turning until juices rise to uncooked side, 1-2 minutes. Then turn over and cook to your liking, 1 more minute for medium-rare or 2 minutes for medium to well-done.
- 6
Place steaks on serving plates, cut garlic butter into quarters and place one on each steak. Serve with a salad.
Vitamins & minerals
Amounts for 1 serving (243 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 201 μg | 22% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 33 μg | 28% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin | 12 mg | 72% |
| Vitamin B6 | 1 mg | 82% |
| Folate (B9) | 31 μg | 8% |
| Vitamin B12 | 2 μg | 85% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 169 mg | 31% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 63 mg | 6% |
| Iron | 3 mg | 38% |
| Potassium | 643 mg | 14% |
| Magnesium | 43 mg | 10% |
| Phosphorus | 369 mg | 53% |
| Zinc | 7 mg | 62% |
| Copper | 0.1 mg | 14% |
| Manganese | 0 mg | 2% |
| Selenium | 44 μg | 80% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 120 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.4 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 26 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 191 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.4 μg | — |
Burning 729 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 138minWalking (3.5 mph)
- 87minCycling (moderate)
- 61minRunning (6 mph)
- 103minSwimming laps
Common questions
How many calories are in Panfried steak with garlic butter?
One serving of Panfried steak with garlic butter (1 serving) has 729 calories, which works out to 299 calories per 100 g. That is about 36% of a 2,000-calorie day.
Is Panfried steak with garlic butter high in protein?
It provides a solid 39 g of protein per serving (79% 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 Panfried steak with garlic butter 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 Panfried steak with garlic butter?
105 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Panfried steak with garlic butter?
0.3 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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