Steak with gravy

Dinner

Item Rating: 62/100

1 serving (200 grams) contains 350 calories, 30.0 grams of protein, 20.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		23.5 g	30%
	Saturated Fat	9.4 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		105.9 mg	35%
Sodium		941.2 mg	40%
Total Carbohydrates		11.8 g	4%
	Dietary Fiber	0 g	0%
	Sugars	2.4 g
protein		35.3 g	70%
Vitamin D		11.8 mcg	59%
Calcium		35.3 mg	2%
Iron		3.5 mg	19%
Potassium		470.6 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 211 cal (52.9%)

Protein: 141 cal (35.3%)

Carbs: 47 cal (11.8%)

About Steak with gravy

Steak with gravy is a classic protein-rich dish originating from European cuisine, particularly popular in British and American traditions. The dish typically features a seared or grilled cut of beef complemented by a savory meat-based or vegetable gravy, which is often thickened with flour or cornstarch. Steaks are an excellent source of high-quality protein, essential for muscle repair, and also provide significant amounts of iron and zinc. Depending on the preparation, gravy can contribute added sodium and fats, making moderation and ingredient choice vital for healthier consumption. This hearty, flavorful meal is a staple often enjoyed as part of lunch or dinner across Western cultures.

Health Benefits

• Rich in protein (approximately 25g per 3-ounce cooked steak) supports muscle growth and repair.
• Contains heme iron, which is highly bioavailable and essential for oxygen transport in the blood.
• Provides zinc (around 5mg per serving), supporting a robust immune system and wound healing.
• B-vitamins such as B12 are abundant in steak, crucial for nerve function, DNA synthesis, and energy metabolism.
• Gravy, if made with vegetables, can provide additional trace minerals like potassium and certain antioxidants.

Dietary Considerations

Allergens: Contains wheat (if flour is used in gravy), dairy (if cream or butter is added), corn (if cornstarch is used)

Suitable for: Low-carb diets, high-protein diets, ketogenic diets (if gravy is low-carb)

Not suitable for: Vegetarian diets, vegan diets, low-sodium diets (due to gravy and seasoning)

Selection and Storage

Store cooked steak and gravy separately in airtight containers in the refrigerator for up to 3-4 days. Reheat thoroughly to an internal temperature of 165°F to ensure safety.

Common Questions About Steak with gravy Nutrition

Is steak with gravy high in protein?

Yes, steak with gravy is high in protein. A typical 6-ounce serving of steak contains around 42 grams of protein, making it an excellent source for muscle repair and growth. The gravy, however, adds minimal protein depending on its preparation, as it is usually made from fat drippings, broth, or flour.

Can I eat steak with gravy on a low-carb or keto diet?

Steak itself is suitable for both low-carb and keto diets since it contains zero carbohydrates. However, traditional gravy may not be keto-friendly due to thickening agents like flour or cornstarch, which are high in carbs. To make it keto-friendly, use xanthan gum or heavy cream as substitutes.

Is steak with gravy healthy, and are there any concerns?

Steak with gravy can be a healthy source of protein, iron, zinc, and vitamin B12, which are vital for energy and red blood cell production. However, concerns arise from the saturated fat and sodium content, particularly if the steak is heavily marbled or the gravy is made with high-sodium ingredients. Moderation and healthy preparation methods are key.

What is a recommended portion size for steak with gravy?

A recommended portion size of steak is around 3-4 ounces, about the size of a deck of cards. Adding 2-3 tablespoons of gravy is a moderate amount to enhance flavor without consuming excessive fat or sodium.

How does steak with gravy compare to grilled chicken or fish?

Steak with gravy typically contains more saturated fat and calories than grilled chicken or fish. For example, a 6-ounce steak with gravy can have around 500-700 calories depending on the cut and gravy, while a grilled chicken breast or a serving of fish is leaner, with around 150-200 calories and lower fat content. Fish also provides omega-3 fatty acids, which are absent in steak.

Data Sources & Scientific References