Beef, steak, country fried: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A comforting Southern dish featuring a tenderized beef steak, breaded and pan-fried until golden and crispy, typically served with gravy. --- RECIPE --- Servings: 4 Prep Time: 20 minutes Ingredients: - 4 cube steaks (or tenderized round steaks) - 1 cup all-purpose flour - 1 tsp salt - 1/2 tsp black pepper - 1/4 tsp garlic powder - 1/4 tsp paprika - 2 large eggs, beaten - 1/4 cup milk - 1/2 cup vegetable oil (for frying) - For Gravy (optional): 2 tbsp pan drippings, 2 tbsp flour, 2 cups milk, salt and pepper to taste Instructions: 1. Pat steaks dry with paper towels. 2. In a shallow dish, combine flour, salt, pepper, garlic powder, and paprika. 3. In another shallow dish, whisk eggs and milk together. 4. Dredge each steak in the flour mixture, then dip in the egg mixture, and finally dredge again in the flour mixture, pressing to coat well. 5. Heat vegetable oil in a large skillet over medium-high heat until shimmering. 6. Carefully place steaks in the hot oil (do not overcrowd) and fry for 3-5 minutes per side, or until golden brown and cooked through. 7. Remove steaks and place on a wire rack set over paper towels to drain. Keep warm. 8. To make gravy: Pour off all but 2 tbsp of pan drippings. Whisk in 2 tbsp flour and cook for 1 minute. Gradually whisk in 2 cups milk, stirring constantly until thickened. Season with salt and pepper. 9. Serve country fried steak immediately, with gravy if desired.
Per 100g reference serving, Beef, steak, country fried provides 306 kcal of energy, 19.9g protein (26% of calories), 7.94g total carbohydrates (11% of calories, including 0.3g dietary fiber and 0.13g sugars), and 21.1g total fat (63% of calories).
Vitamins Profile in Beef, steak, country fried (Per 100g)
Track how Beef, steak, country fried contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 1.11 µg | 46.3% DV |
| Vitamin A (RAE) | 2 µg | 0.2% DV |
| Vitamin E (Alpha-Tocopherol) | 2.04 mg | 13.6% DV |
| Vitamin K (Phylloquinone) | 10.2 µg | 8.5% DV |
| Vitamin B1 (Thiamin) | 0.148 mg | 12.3% DV |
| Vitamin B2 (Riboflavin) | 0.139 mg | 10.7% DV |
| Vitamin B3 (Niacin) | 5.65 mg | 35.3% DV |
| Vitamin B6 (Pyridoxine) | 0.398 mg | 23.4% DV |
| Total Folate (Vitamin B9) | 22 µg | 5.5% DV |
| Folate (Dietary Folate Equivalents) | 31 µg | 7.8% DV |
| Natural Food Folate | 9 µg | 2.2% DV |
| Choline | 75.5 mg | 13.7% DV |
| Preformed Retinol | 2 µg | 0.2% DV |
| Lutein + Zeaxanthin | 7 µg | 0.1% DV |
Minerals & Electrolytes in Beef, steak, country fried (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.8 mg | 10% DV |
| Calcium (Ca) | 23 mg | 1.8% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 247 mg | 5.3% DV |
| Zinc (Zn) | 3.44 mg | 31.3% DV |
| Selenium (Se) | 22.2 µg | 40.4% DV |
| Phosphorus (P) | 159 mg | 12.7% DV |
| Copper (Cu) | 0.074 mg | 8.2% DV |
| Sodium (Na) | 432 mg | 18.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.5 g | 31.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 3.42 g | 24.4% DV |
| Monounsaturated Fat (MUFA) | 8.76 g | 29.2% DV |
| Polyunsaturated Fat (PUFA) | 3.95 g | 19.8% DV |
| Saturated Fat (SFA) | 5.91 g | 29.5% DV |
| Dietary Cholesterol | 66 mg | 22% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Beef, steak, country fried contains 306 calories (kcal), 19.9g of protein, 7.94g of carbohydrates (0.3g fiber, 0.13g total sugars), and 21.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Beef, steak, country fried has an estimated food pH of 5.7 and a Potential Renal Acid Load (PRAL) score of 9.65 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Beef, steak, country fried: Eggs, Milk, Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 12+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Beef, steak, country fried by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.