According to recent studies, 1 medium (yield after cooking, bone and fat removed) fried battered beef steak (lean only eaten) contains a total of 484 calories.

Apart from its caloric content, it is important to know the nutritional value of this dish.

In this article, we'll explore not just the nutritional content, but also some tips on how to make this dish healthier and some alternatives you can try.

The Nutritional Value of Fried Battered Beef Steak

Fried battered beef steak is a good source of protein, zinc, and vitamin B12. On the other hand, it is high in fat, cholesterol, and sodium. Based on the USDA, a 3-ounce serving of beef steak contains 218 calories, 8 grams of fat, 22 grams of protein, and 62 mg of cholesterol. Consuming too much cholesterol and sodium can increase one's risk of high blood pressure, heart disease, and stroke.

Calories in a Medium Fried Battered Beef Steak

A medium fried battered beef steak (weighing approximately 147 grams) contains a total of 484 calories. This means that consuming this dish can be a significant portion of your daily caloric requirement, especially if you are following a low-calorie diet. It is important to note that the caloric content of this dish can vary depending on how it is prepared and cooked. If you are tracking your caloric intake, it is important to account for the additional calories that may come from the sides and sauces that go along with this dish.

Ingredients in Fried Battered Beef Steak

The main ingredients in fried battered beef steak include beef, flour, eggs, milk, and oil. Other possible ingredients may include salt, pepper, and various spices depending on the recipe. Some recipes may also use beer, soda water, or carbonated drinks instead of milk to make the batter lighter and crispier. It is important to carefully choose the quality of the beef, as well as the type of oil used for cooking, to optimize the nutritional quality of the dish.

How to Cook Fried Battered Beef Steak

To cook fried battered beef steak, start by heating the oil in a skillet or deep fryer. Prepare the batter by mixing flour, eggs, milk, and other ingredients or seasonings in a separate bowl. Dip the beef steak in the batter until it is fully coated, then carefully place it in the hot oil. Fry the steak for around 3-5 minutes on each side, or until it is golden brown and the internal temperature reaches 145°F (63°C). After frying, place the steak on a paper towel to remove excess oil before serving.

Benefits and Risks of Eating Fried Battered Beef Steak

On the one hand, fried battered beef steak can provide an excellent source of protein, vitamins, and minerals. It can also be a great comfort food and a treat for special occasions. On the other hand, this dish can be high in calories, fat, cholesterol, and sodium, which can have negative impacts on one's health if consumed in excess. To enjoy the benefits of this dish while minimizing its risks, it is essential to eat it in moderation, in combination with healthier, nutrient-dense foods like vegetables and whole grains.

The Impact of Fried Battered Beef Steak on Cholesterol

Beef contains high amounts of cholesterol, which can have negative impacts on one's heart health if consumed in excess. One 3-ounce serving of fried battered beef steak contains around 62 milligrams of cholesterol, which is about 20% of the recommended daily intake for most people. To mitigate the negative impact of cholesterol from this dish, it is recommended to pair it with foods that are high in fiber, such as vegetables, and to limit the consumption of other high-cholesterol foods like cheese and butter. It is also important to cook beef in ways that minimize the formation of harmful compounds, such as grilling instead of frying or steaming.

How Fried Battered Beef Steak Affects Blood Sugar

The high amount of refined flour and sugar in the batter for fried battered beef steak can cause a spike in blood sugar levels, which can be harmful to people with diabetes or insulin resistance. To minimize the negative impact of this dish on blood sugar, it is recommended to choose a batter made from whole grain flour and to pair it with low-glycemic index foods like leafy greens or berries. It is also important to limit the consumption of sugary sauces and drinks that can further increase blood sugar levels.

How to Make Fried Battered Beef Steak Healthier

To make fried battered beef steak healthier, one can try using lean cuts of beef that have less fat and cholesterol. It is also recommended to use healthy oils like olive or canola oil for cooking. Additionally, one can experiment with lower-calorie alternatives to the batter, such as using panko bread crumbs or almond flour instead of refined flour. Finally, to make the dish more nutritious, one can pair it with a variety of vegetables or fruits that are high in fiber and nutrients.

Alternatives to Fried Battered Beef Steak

If you are looking for a healthier alternative to fried battered beef steak, there are many options to explore. One can try grilling, roasting, or broiling beef instead of frying it, or opting for leaner and less processed cuts like flank, sirloin, or tenderloin. Alternatively, one can also try vegetarian or plant-based proteins like tofu, tempeh, or legumes, which are high in fiber and low in fat and cholesterol.

Best Sides to Serve with Fried Battered Beef Steak

To balance the high caloric and fat content of fried battered beef steak, one can pair it with a variety of healthy and nutrient-dense sides. Some options include steamed or roasted vegetables like broccoli, asparagus, or green beans, whole-grain rice or pasta, or a side salad dressed with olive oil and vinegar. Additionally, one can also experiment with different flavors and textures by trying complementary sauces or dressings, such as chimichurri, salsa, or tzatziki.