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Steak With Tomato Bean Salad⏱ 15 min total
Recipes

Steak With Tomato Bean Salad

Per 1 serving · 573 g · 5 ingredients

Calories
650
33%
of a 2,000 cal day
  • Protein
    41g
    25% of calories
  • Carbs
    27g
    16% of calories
  • Fat
    43g
    59% of calories
Portion

At a glance

One serving of Steak With Tomato Bean Salad (573 g) has 650 calories, with 41 g of protein, 27 g of carbohydrates and 43 g of fat. Most of its energy comes from fat (59% of calories). It is high in protein (83% DV), dietary fiber (27% DV) and Vitamin C (24% DV). Keep an eye on saturated fat and cholesterol, which provide 80% and 48% of the daily value.

Per 100 g
114cal
low energy density
Protein per 100 cal
6.4g
Net carbs
19g
carbs minus fiber
Fiber
7.5g
5.7 g sugar

High in

20%+ of the daily value

  • Protein83%
  • Dietary fiber27%
  • Vitamin C24%
  • Vitamin K36%
  • Thiamine24%
  • Niacin68%

Good source of

10–19% of the daily value

  • Vitamin E18%
  • Riboflavin (B2)18%
  • Folate (B9)19%
  • Calcium12%

Watch

20%+ of the daily value

  • Saturated fat80%
  • Cholesterol48%

Ingredients

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

Directions

Prep 5 minCook 10 min
  1. 1

    Season the steak on both sides with a dash of salt and pepper. Rub both sides with half of the olive oil.

  2. 2

    Heat a frying pan (preferably 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.

  3. 3

    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 125°F to 130°F.

  4. 4

    For the side salad, chop your tomato and cucumber, then mix with the chickpeas and toss with the other half of your olive oil.

Vitamins & minerals

Amounts for 1 serving (573 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A60 μg
7%
Vitamin C21 mg
24%
Vitamin D0 μg
0%
Vitamin E3 mg
18%
Vitamin K43 μg
36%
Thiamine0.3 mg
24%
Riboflavin (B2)0.2 mg
18%
Niacin11 mg
68%
Vitamin B62 mg
128%
Folate (B9)78 μg
19%
Vitamin B122 μg
72%
Pantothenic acid2 mg
37%
Choline196 mg
36%

Minerals

NutrientAmount% Daily Value
Calcium118 mg
12%
Iron5 mg
59%
Potassium1,199 mg
26%
Magnesium100 mg
24%
Phosphorus468 mg
67%
Zinc7 mg
65%
Copper0.4 mg
45%
Manganese1 mg
52%
Selenium40 μg
73%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene141 μg—
Arginine3 g—
Aspartic acid4 g—
Beta carotene631 μg—
Caffeine0 mg—
Cystine1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride5 μg—
Fructose3 g—
Galactose0 g—
Glucose3 g—
Glutamic acid7 g—
Glycine2 g—
Histidine1 g—
Hydroxyproline0.3 g—
Isoleucine2 g—
Lactose0 g—
Leucine3 g—
Lycopene3,165 μg—
Lysine3 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats22 g—
Phenylalanine2 g—
Polyunsaturated fats3 g—
Proline2 g—
Retinol0 μg—
Serine2 g—
Starch1 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 650 calories

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

  • 123min
    Walking (3.5 mph)
  • 78min
    Cycling (moderate)
  • 54min
    Running (6 mph)
  • 91min
    Swimming laps

Common questions

How many calories are in Steak With Tomato Bean Salad?

One serving of Steak With Tomato Bean Salad (1 serving) has 650 calories, which works out to 114 calories per 100 g. That is about 33% of a 2,000-calorie day.

Is Steak With Tomato Bean Salad high in protein?

It provides a solid 41 g of protein per serving (83% of the 50 g daily value), but protein supplies only 25% 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 Steak With Tomato Bean Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Steak With Tomato Bean Salad?

428 mg per serving.

How much sugar is in Steak With Tomato Bean Salad?

5.7 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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