Salisbury steak with gravy
Common food
Photo: Wikipedia
Salisbury steak is a savory, pan-seared patty of ground beef and breadcrumbs, drenched in a rich, umami-packed brown gravy. It offers a tender, juicy bite with a deep, meaty flavor that's both comforting and hearty. Nutritionally, it's a protein-rich dish with a notable fat content, making it a satisfying but calorie-dense meal.
Calorie split: 19% protein · 18% carbs · 63% fat
↓ Full nutrition💚 Why it's loved
People love it for its classic, nostalgic comfort-food appeal, evoking home-cooked meals and diner-style nostalgia. The combination of the tender patty and savory gravy makes it a versatile centerpiece for a hearty dinner.
⚠️ Watch-outs & how to enjoy it better
The high fat and sodium content in the gravy can be a concern for heart health or blood pressure management. To counteract this, opt for lean ground beef, use low-sodium broth for the gravy, and pair it with a large side of steamed or roasted vegetables to add fiber and balance the meal.
Key benefits
- High-quality protein source for muscle maintenance
- Rich in iron and B vitamins, especially B12
- Provides energy-dense calories for active individuals
- Contains creatine, which supports muscle and brain function
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The dish is named after Dr. James Salisbury, a 19th-century American physician who advocated a meat-heavy diet for digestive health, not for its inventor.
Full nutrition (USDA data · scales with serving)
| Water | 74.2 g |
| Energy | 149 kcal |
| Protein | 7.0 g |
| Total lipid (fat) | 10.5 g |
| Carbohydrate, by difference | 6.8 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 0.26 g |
| Calcium, Ca | 47.0 mg |
| Iron, Fe | 0.95 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 127 mg |
| Potassium, K | 144 mg |
| Sodium, Na | 509 mg |
| Zinc, Zn | 0.75 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 7.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 15.0 mg |
| Vitamin B-12 | 0.41 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.23 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.19 g |
| SFA 16:0 | 2.5 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 16:1 | 0.39 g |
| MUFA 18:1 | 4.2 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 33.0 mg |
FAQ
What's the difference between Salisbury steak and hamburger steak?
Salisbury steak is typically mixed with breadcrumbs, eggs, and seasonings, then served with gravy, while hamburger steak is usually just seasoned ground beef, often served plain or with a simple sauce.
Is Salisbury steak a healthy choice?
It can be part of a balanced diet when made with lean beef and paired with vegetables. Its high protein content is beneficial, but the fat and sodium in traditional gravy should be considered.
Can I freeze Salisbury steak?
Yes, you can freeze the cooked patties and gravy separately for up to 3 months. Thaw in the refrigerator and reheat gently to preserve texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.49 kcal/g · 19% calories from protein · 1.0 g fiber · 0.3 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.53 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.