⏱ 10 min total

Seared Steak

Name: Seared Steak
Prep time: 2 min
Cook time: 8 min
Total time: 10 min
Yield: 1 serving
Ingredients: ¼ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¼ tsp Olive oil; 4 oz Porterhouse steak

Per 1 serving · 116 g · 4 ingredients

Calories

246

12%
of a 2,000 cal day

Protein
24g
39% of calories
Carbs
0.1g
0% of calories
Fat
16g
61% of calories

Portion

✓ Protein-dense
✓ Keto-friendly
✓ Sugar free

At a glance

One serving of Seared Steak (116 g) has 246 calories, with 24 g of protein, 0.1 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (47% DV), niacin (34% DV) and Vitamin B6 (59% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 27%, 33% and 23% of the daily value.

Per 100 g

212cal

medium energy density

Protein per 100 cal

9.5g

Net carbs

carbs minus fiber

Fiber

0 g sugar

High in

20%+ of the daily value

Protein47%
Niacin34%
Vitamin B659%
Vitamin B1287%
Iron30%
Phosphorus29%

Good source of

10–19% of the daily value

Riboflavin (B2)18%
Choline11%

Watch

20%+ of the daily value

Sodium27%
Saturated fat33%
Cholesterol23%

Ingredients

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

Directions

Prep 2 minCook 8 min

1
Remove the steak from the refrigerator and let it come to room temperature, about 30 to 45 minutes.
2
Season the steak on both sides with the salt and pepper. Rub both sides with the olive oil and set aside.
3
Heat a medium heavy-bottomed frying pan (not nonstick!) over high heat until very hot but not smoking, about 3 to 4 minutes. (If the pan gets too hot and starts to smoke, take it off the heat to cool a bit.) Place the steak in the pan and let it cook undisturbed until a dark crust forms on the bottom, about 3 to 4 minutes.
4
Flip the steak using tongs or a spatula and cook until it's medium rare, about 3 to 4 minutes more. To check for doneness, use your finger to press on the steak: It should be firm around the edges but still give in the center. You can also use an instant-read thermometer; it should read about 140-145 degrees F.
5
Transfer the steak to a cutting board and let it rest for at least 5 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (116 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	5 μg	1%
Vitamin C	0 mg	0%
Vitamin D	0.1 μg	1%
Vitamin E	0.4 mg	3%
Vitamin K	3 μg	2%
Thiamine	0.1 mg	5%
Riboflavin (B2)	0.2 mg	18%
Niacin	6 mg	34%
Vitamin B6	1 mg	59%
Folate (B9)	3 μg	1%
Vitamin B12	2 μg	87%
Pantothenic acid	0.4 mg	8%
Choline	63 mg	11%

Minerals

Nutrient	Amount	% Daily Value
Calcium	22 mg	2%
Iron	2 mg	30%
Potassium	268 mg	6%
Magnesium	12 mg	3%
Phosphorus	203 mg	29%
Zinc	4 mg	32%
Copper	0.1 mg	8%
Manganese	0 mg	1%
Selenium	22 μg	40%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	0.4 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 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	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	5 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.5 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 246 calories

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

47min
Walking (3.5 mph)
30min
Cycling (moderate)
20min
Running (6 mph)
35min
Swimming laps

Common questions

How many calories are in Seared Steak?

One serving of Seared Steak (1 serving) has 246 calories, which works out to 212 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Seared Steak high in protein?

Yes. It has 24 g of protein per serving, and 39% of its calories come from protein (9.5 g of protein per 100 calories).

Is Seared Steak 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 Seared Steak?

629 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Seared 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.

Nutrition Facts

Serving size1 serving (116 g)

Calories246

% Daily Value*

Total fat 16g	21%
Saturated fat 6.6g	33%
Trans fat 0.9g
Cholesterol 68mg	23%
Sodium 629mg	27%
Total carbohydrate 0.1g	0%
Dietary fiber 0g	0%
Total sugars 0g
Protein 24g

* 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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