The question of exactly how many calories are in 2 chicken fried steaks has no single answer, as the final number depends on numerous variables. Restaurant preparation and serving sizes differ dramatically from what you might make at home. The type of meat, the thickness and composition of the breading, the amount of oil absorbed during frying, and the creaminess of the accompanying gravy all contribute to the overall caloric load. Understanding these factors is key to getting an accurate estimate and managing your intake.
The Breakdown of a Typical Restaurant Serving
A meal of two chicken fried steaks from a restaurant or food service provider often comes as a large portion, complete with a thick, country-style white gravy. The calorie counts for these can be surprisingly high, reflecting the use of fatty cuts of beef (like cubed steak), heavy batters, and significant amounts of frying oil and fat-laden gravy.
Restaurant Calorie Examples
- Pilot Travel Centers: A two-piece chicken fried steak with white gravy contains approximately 630 calories, with nearly half of those coming from fat.
- Church's Chicken: A menu item for two fried chicken steaks with gravy is reported to have around 640 calories, with a high percentage of calories from fat.
- LongHorn Steakhouse: A dinner portion of chicken fried steak is listed at 890 calories, showing that full-service restaurants can offer even more substantial, and thus more caloric, versions.
- Lee's Famous Recipe Chicken: This fast-food variant of two country fried steaks totals about 620 calories, again with a high fat content.
Impact of Sides on Total Calories
The total caloric load of a restaurant meal isn't just the steaks. The side dishes that typically accompany a chicken fried steak dinner, such as mashed potatoes, collard greens, or fried okra, will significantly increase the overall calories. For example, a side of mashed potatoes with butter and cream could easily add another 200-300 calories to the meal.
Calorie Control with Homemade Chicken Fried Steaks
Making chicken fried steak at home gives you complete control over the ingredients and preparation, allowing you to create a much lighter version without sacrificing flavor. This is the best way to accurately answer how many calories are in 2 chicken fried steaks for your specific diet.
Ingredients and Preparation Choices
- Meat Selection: Choose a leaner cut of cubed steak to reduce the baseline fat content.
- Breading: Use a thinner coating of flour and seasonings rather than a thick, heavy batter.
- Frying Method: Opt for pan-frying in a minimal amount of oil, or even use an air fryer or oven-baking method for a "country un-fried steak". Baking can dramatically reduce the calories absorbed from cooking oil.
- Gravy: Create a healthier gravy using low-fat milk or a flour-and-broth base instead of a traditional fat-heavy roux.
A Simple Calculation for Homemade Version
To estimate calories for a homemade recipe, consider the ingredients individually. A simple recipe might involve:
- Two 4-ounce lean cubed steaks: Approximately 400-500 calories for the beef alone.
- Flour and egg wash: An additional 100-150 calories.
- Cooking Oil (absorbed): This is the variable part. Frying in 2-3 tablespoons of oil could add 150-250 calories depending on absorption.
- Light Gravy: A homemade gravy with low-fat milk might add 100-150 calories.
This would put a homemade version closer to 750-1050 calories for two steaks with gravy, a potentially lower figure than the heavy restaurant dishes.
Comparison Table: Restaurant vs. Homemade Calories
| Feature | Restaurant Chicken Fried Steak | Homemade Chicken Fried Steak |
|---|---|---|
| Serving Size | Often large, exceeding standard portion guidelines | Customizable, allowing for smaller, controlled portions |
| Preparation | Deep-fried in large amounts of oil | Can be pan-fried, air-fried, or baked |
| Breading | Thick, heavy batter that absorbs a lot of oil | Thinner coating, less oil absorbed |
| Gravy | Rich, cream-based, and high in fat and calories | Can be made lighter with low-fat milk or broth base |
| Calorie Range | Typically 600-900+ calories for two steaks and gravy | Can range from 450-800+ calories for two steaks and gravy depending on the method |
| Sodium Content | Often very high due to processed ingredients | Easier to control and reduce sodium content |
Conclusion: Navigating Your Calorie Intake
Ultimately, the precise number of calories in 2 chicken fried steaks is not fixed. A restaurant portion is a calorie-dense comfort food that can range from just over 600 to nearly 900 calories, or even more with sides. It is often high in fat and sodium, making it an occasional treat rather than a dietary staple. Homemade versions, on the other hand, offer significant flexibility for calorie control. By opting for leaner meat, less oil, and a lighter gravy, you can substantially reduce the overall caloric impact. For those watching their weight or managing specific health conditions like high blood pressure or cholesterol, understanding these variables is crucial. Consulting nutritional information from specific restaurant websites or using a calorie tracking app can provide the most accurate data for your particular meal choice.
Healthier Alternatives to Enjoy
If you love the taste but want a lower-calorie option, consider these alternatives:
- Baking or Air Frying: Skip the oil completely by baking your breaded steak in the oven or using an air fryer. The result is a crispy exterior with far fewer added calories from fat.
- Leaner Meat: While cubed steak is traditional, using a thin-cut chicken breast offers a naturally leaner base. The same breading and cooking methods can be applied.
- Lighter Gravy: A gravy made with low-fat or skim milk, or even a mushroom-based gravy, can cut down on fat and calories significantly.
- Focus on Flavor: Use herbs and spices to add flavor instead of relying on fat. Consider a peppercorn or onion gravy for a flavorful, low-fat alternative.
Making informed choices about portion size, preparation, and side dishes is the best way to enjoy this American classic while staying mindful of your health and dietary goals. For official USDA nutritional data, please visit their food composition database.
