Grilled or Pan-Seared Steaks
Grilled or pan-seared steaks are a classic dish featuring thick cuts of beef cooked over high heat to develop a flavorful crust. The primary ingredient is beef, often from cuts like ribeye, sirloin, or filet mignon, and the technique is a cornerstone of Western culinary traditions, particularly in American and European steakhouses.
🍽️ Nutrition at a glance
This dish is an excellent source of high-quality protein and is typically high in fat, especially saturated fat. It provides key nutrients like iron, zinc, and B vitamins, with a rough calorie range of 400-700 kcal per serving depending on the cut and size.
Nutrition breakdown
| Calories | 544 kcal |
| Protein | 52 g |
| Carbs | 0 g |
| Fat | 36 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 115 mg |
| Iron | 4.5 mg |
| Zinc | 9.5 mg |
| Vitamin B12 | 5.5 mcg |
| Niacin (B3) | 12 mg |
| Phosphorus | 450 mg |
| Selenium | 65 mcg |
| Potassium | 750 mg |
| Vitamin B6 | 0.9 mg |
Per 1 steak (227 g, 8 oz), cooked · estimated, varies by recipe
💡 What's interesting
The Maillard reaction, a chemical process between amino acids and sugars during high-heat cooking, is responsible for the steak's iconic browned crust and complex, savory flavor. Nutritionally, red meat is a dense source of heme iron, which is more easily absorbed by the body than plant-based iron.
