If you're looking to indulge in some comfort food, one option you might consider is chicken fried steak. However, it's important to be aware of the nutritional content of this classic dish. With 1290 calories per serving, it's not exactly a low-calorie choice.

In addition to the high calorie count, chicken fried steak is also high in fat and sodium. However, it does contain a good amount of protein, and there are ways to make this dish a bit healthier. Read on to learn more about the nutritional content of chicken fried steak, as well as some alternatives and tips for making it a bit better for you.

In this article, we'll explore the nutritional content of chicken fried steak, as well as some tips for making it healthier so you can enjoy this classic dish without totally derailing your diet.

What is Chicken Fried Steak?

Chicken fried steak is a classic Southern dish that consists of a tenderized piece of steak that has been battered and deep-fried to crispy perfection. It's typically served with a hearty helping of creamy gravy, which adds even more calories and fat to the dish. While chicken fried steak might not be the healthiest choice out there, it's certainly a delicious indulgence that many people enjoy on occasion. Just be sure to keep an eye on your portion sizes and overall calorie intake if you're trying to maintain a healthy diet.

Calories in Chicken Fried Steak

As mentioned earlier, chicken fried steak is quite high in calories. One serving (which can vary depending on the restaurant or recipe) typically contains around 1290 calories. This is almost an entire day's worth of calories for many people! If you're hoping to indulge in some chicken fried steak without completely blowing your diet, you might consider sharing a serving with a friend or asking for a half portion instead. Alternatively, you could try making your own version of this dish at home and using lighter ingredients to cut down on calories.

Carbohydrates in Chicken Fried Steak

In addition to being high in calories, chicken fried steak is also fairly high in carbs. One serving contains around 64 grams of carbs, which is a significant amount. This is largely due to the breading and flour used to coat the steak before frying. If you're watching your carb intake, you might consider eating only a small portion of the breading or even skipping it altogether. You could also opt for a lighter coating, such as almond flour or panko breadcrumbs. Finally, consider serving your chicken fried steak with a side of veggies instead of a starchy side dish like mashed potatoes to balance out your meal.

Protein in Chicken Fried Steak

Despite its high calorie and fat content, chicken fried steak does contain a good amount of protein. One serving typically contains around 43 grams of protein, which can help you feel full and satisfied after your meal. If you're looking to increase your protein intake, chicken fried steak can be a good option. Just be sure to balance it out with plenty of fruits, vegetables, and whole grains to ensure you're getting a well-rounded diet.

Fat Content in Chicken Fried Steak

As you might expect, chicken fried steak is fairly high in fat. One serving can contain up to 82 grams of fat, which is more than many people should consume in an entire day. If you're hoping to enjoy this classic Southern dish without overloading on fat, consider opting for a leaner cut of steak (such as sirloin) and using a lighter coating for the breading. You could also skip the gravy or use a lighter gravy made with skim milk instead of heavy cream.

Sodium in Chicken Fried Steak

Finally, chicken fried steak is also quite high in sodium. One serving contains up to 2700 milligrams of sodium, which is well above the recommended daily limit for most people. If you're trying to cut back on your sodium intake, you might consider avoiding chicken fried steak altogether. If you do decide to indulge, be sure to drink plenty of water to help flush out some of the excess sodium. You could also try making your own version with less (or no) added salt.

Vitamins and Minerals in Chicken Fried Steak

While chicken fried steak isn't exactly a nutritional powerhouse, it does contain some vitamins and minerals. For example, one serving contains around 15% of the recommended daily intake of iron, which is important for healthy blood cells. That being said, it's still important to focus on getting your nutrients from whole, unprocessed foods whenever possible. If you're hoping to boost your iron intake, consider adding more leafy greens (like spinach) to your diet.

Health Risks of Eating Chicken Fried Steak

Given its high calorie, fat, and sodium content, it's not surprising that eating chicken fried steak on a regular basis could increase your risk of certain health problems. For example, consuming too many calories can lead to weight gain, which can in turn lead to a host of other health issues (like diabetes and heart disease). Additionally, diets that are high in saturated fat (like the kind you'll find in chicken fried steak) can increase your cholesterol levels and contribute to heart disease. Finally, the high sodium content of chicken fried steak can contribute to high blood pressure, which is another risk factor for heart disease. While indulging in this dish every once in a while is unlikely to cause major health problems, it's important to keep moderation in mind.

Alternatives to Chicken Fried Steak

If you're looking for a healthier way to satisfy your comfort food cravings, there are plenty of alternatives to chicken fried steak that you might consider. For example, you could try making a lighter version of this dish at home by using a leaner cut of steak, skipping the gravy, and using a lighter coating for the breading. Alternatively, you could try swapping out the steak entirely for a vegetarian or vegan alternative (like portobello mushrooms or tofu). Finally, be sure to explore other comfort food classics that are lower in calories and fat. For example, a bowl of hearty vegetable soup or a stir-fry with plenty of veggies and lean protein can be just as comforting and delicious as chicken fried steak, without the added calories and sodium.

Tips for Making Healthier Chicken Fried Steak

If you're determined to enjoy chicken fried steak every once in a while, there are a few ways you can make it a bit healthier. For example, try to choose a leaner cut of steak (like sirloin) and trim off any visible fat before cooking. You could also try using a lighter coating for the breading, such as almond flour or panko breadcrumbs. When it comes to the gravy, skip the heavy cream and use chicken broth or skim milk instead. Finally, be sure to watch your portion sizes and balance out your meal with plenty of veggies and whole grains. By making a few simple tweaks to the classic recipe, you can still enjoy this indulgent dish without completely derailing your healthy diet.