½ serving of pan fried steak contains 417 Calories. The macronutrient breakdown is 1% carbs, 77% fat, and 22% protein. This is a good source of protein (41% of your Daily Value), potassium (8% of your Daily Value), and iron (22% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 3 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- PREP: Let steak reach room temperature. Pat extra moisture out with paper towel. Coat both sides in pepper, salt, and garlic powder.
- Heat medium sized pan with around 3 tablespoons of either vegetable or olive oil until white smoke appears.
- 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!
Nutrition Facts
For ½ serving of pan fried steak (137g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 417 | |
| Fats | 35g | 45% |
| Saturated fats | 7g | 36% |
| Trans fats | 0.2g | |
| Cholesterol | 85mg | 28% |
| Sodium | 641mg | 28% |
| Carbs | 1g | 0.3% |
| Net carbs | 1g | |
| Fiber | 0.2g | 1% |
| Sugar | 0g | |
| Protein | 23g | |
| Calcium | 31mg | 3% |
| Iron | 2mg | 22% |
| Potassium | 374mg | 8% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.1μg | |
| Beta carotene | 2μg | |
| Caffeine | 0mg | |
| Choline | 97mg | 18% |
| Copper | 0.1mg | 11% |
| Fluoride | 0.2μg | |
| Folate (B9) | 13μg | 3% |
| Lycopene | 0.1μg | |
| Magnesium | 25mg | 6% |
| Manganese | 0.1mg | 4% |
| Niacin | 7mg | 42% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 216mg | 31% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 8% |
| Selenium | 26μg | 48% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 6% |
| Vitamin A IU | 3IU | |
| Vitamin A | 0.1μg | 0% |
| Vitamin B12 | 1μg | 50% |
| Vitamin B6 | 1mg | 50% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 5mg | 33% |
| Vitamin K | 2μg | 2% |
| Zinc | 4mg | 37% |
| Sugars | ||
| Sugar | 0g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 7g | 36% |
| Monounsaturated fats | 21g | |
| Polyunsaturated fats | 4g | |
| Trans fats | 0.2g | |
| Fatty Acids | ||
| Total omega 3 | 0.4g | |
| Total omega 6 | 3g | |
| Alpha Linolenic Acid (ALA) | 0.4g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0.2g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |