How Many Calories Are in a Breaded Steak?

November 22, 2025 •

5 min read

According to nutrition data, a medium (120g) deep-fried breaded steak contains approximately 334 calories. However, the total number of calories in a breaded steak can vary widely based on the cut of meat, the breading, and the cooking method, which is a crucial factor for anyone monitoring their intake.

Quick Summary

An in-depth look at the calorie content of breaded steak, exploring how factors like cooking method (deep-frying vs. air-frying), portion size, and the type of meat significantly affect the final nutritional profile.

Key Points

Variable Calorie Count: The number of calories in a breaded steak is highly variable, depending on the cut of meat, cooking method, and portion size.
Deep-Frying Adds Significant Calories: Cooking a breaded steak by deep-frying dramatically increases its calorie and fat content due to oil absorption.
Air-Frying is a Healthier Alternative: An air-fried breaded steak contains significantly fewer calories and less fat compared to its deep-fried counterpart.
Sauces and Gravy Increase Calories: The addition of high-fat sauces or gravy can add hundreds of extra calories to a breaded steak meal.
Leaner Meat and Lighter Breading Help: Choosing a leaner cut of steak and using a healthier, non-traditional breading can help reduce the overall calorie count.
Portion Control is Key: Controlling the size of your serving is one of the most effective ways to manage the total calorie intake from a breaded steak meal.

Understanding the Calorie Count in Breaded Steak

A breaded steak, often known as country-fried steak, is a beloved dish in many cuisines. Its delicious crispy exterior and tender, savory interior make it a comfort food staple. However, that deliciousness often comes with a significant calorie cost, primarily due to the frying process. The total calorie count isn't static; it is influenced by several key variables, making it essential to understand the breakdown if you're keeping track of your diet.

The calorie content of a breaded steak is not a fixed number. It's a calculation based on the raw ingredients and the fat absorbed during cooking. For example, a medium deep-fried breaded steak can have over 330 calories, while a baked or air-fried version will have fewer. A large portion from a restaurant could easily push past 1,000 calories. This wide range highlights the importance of considering how the dish is prepared.

The Impact of Cooking Method: Deep-Fried vs. Air-Fried

The most significant factor determining the calorie count of a breaded steak is the cooking method. Deep-frying involves submerging the breaded steak in hot oil, which is then absorbed by the breading, dramatically increasing the fat and calorie content. Air-frying, on the other hand, circulates hot air to cook the food, producing a crispy texture with only a fraction of the oil, if any. This difference is stark when comparing nutrition facts.

Deep-Frying: The Calorie-Rich Tradition

When a steak is deep-fried, the breading acts like a sponge, soaking up the cooking oil. Since fat contains 9 calories per gram—more than double that of protein or carbohydrates—this absorption is a direct route to a high-calorie meal. The quality of the oil and how many times it has been reused can also impact the final product's health profile, potentially introducing trans fats. A traditional restaurant-style country fried steak with gravy can exceed 600 calories per serving.

Air-Frying: A Healthier, Modern Alternative

The air fryer has become a popular tool for achieving crispy results without the added fat. For a breaded steak, this means a significantly lower calorie count. As one source shows, an air-fried breaded cubed steak can come in around 328 calories for a similar portion size, compared to a deep-fried version that can be much higher. The calorie reduction comes from minimizing the amount of oil needed for cooking, making it a much healthier option for those watching their waistline.

Comparison Table: Deep-Fried vs. Air-Fried Breaded Steak


Feature	Deep-Fried Breaded Steak	Air-Fried Breaded Steak
Cooking Method	Submerged in hot oil	Cooked with circulating hot air
Calorie Count (per 120g portion)	~334 kcal or more	~328 kcal
Fat Content	Significantly higher due to oil absorption	Substantially lower; uses minimal oil
Crispiness	Achieved through oil absorption	Created by rapid hot air circulation
Health Impact	Higher saturated fats, potential for trans fats	Lower fat content, healthier preparation

Other Factors That Influence Calories

Beyond the cooking method, several other elements play a role in the total calorie count of your breaded steak. Being mindful of these can help you make more informed dietary choices.

1. The Cut of Beef: The inherent fat content of the steak itself matters. A leaner cut like cubed steak or top round will be lower in calories than a fattier cut like a ribeye.

2. The Breading: The type of flour or breadcrumbs used can add to the carbohydrate content. Opting for a whole-grain breading or using a lighter alternative like almond flour or crushed crackers can slightly modify the caloric and nutritional profile.

3. Sauces and Gravy: Breaded steak is often served with a creamy, high-fat gravy, which adds a significant number of extra calories. For instance, a chicken-fried steak with gravy from a fast-food chain can add hundreds of calories. Opting for a low-fat gravy or skipping it entirely is a simple way to reduce calories.

4. Portion Size: This is a straightforward but often overlooked factor. A small, 85g serving may have around 280 calories, whereas a large serving could contain over 1,000 calories. Controlling portion size is a powerful tool for managing calorie intake.

Healthier Tips for Enjoying Breaded Steak

If you're a fan of breaded steak but want to make a healthier choice, there are several simple swaps you can make during preparation.

Choose a Leaner Cut: Select cuts like cubed steak, top round, or sirloin instead of fattier options.
Air Fry or Bake: Ditch the deep fryer and opt for an air fryer or oven baking. This uses significantly less oil, slashing fat and calories without sacrificing the crispy texture.
Modify Your Breading: Use whole-grain breadcrumbs, or experiment with crushed nuts, almond flour, or a mix of parmesan and herbs for a different flavor and nutrient profile.
Make a Lighter Gravy: Prepare a low-fat or low-sodium gravy using a lean base. You can also use a simple pan sauce made with broth and herbs instead.
Control Your Portions: Stick to a smaller portion size and fill up your plate with low-calorie, nutrient-dense side dishes like steamed vegetables or a large salad.

By being mindful of these factors and making small adjustments, you can still enjoy the comforting flavor of breaded steak as part of a balanced diet. The key is understanding that preparation is paramount and that healthier options are readily available.

Conclusion

So, how many calories are in a breaded steak? The answer is not simple, but it is within your control. A deep-fried breaded steak can easily exceed 300-400 calories per serving, with restaurant versions containing much more due to portion size and high-fat gravy. However, by choosing a leaner cut of meat and opting for air-frying or baking instead of deep-frying, you can significantly reduce the calorie count. The addition of sauces and the size of your portion are also key variables to consider. Making small, conscious choices in your preparation can turn this indulgent comfort food into a more diet-friendly meal, allowing you to enjoy the flavor without the excessive calorie load. The path to a healthier version of this dish is understanding and managing the variables that contribute to its total calorie count.

Sources

Frequently Asked Questions

A breaded steak, especially when deep-fried, is typically not considered a low-calorie or particularly healthy food due to its high fat content. However, healthier versions can be made by air-frying or baking with less oil and using a lean cut of beef.

Air-fried breaded steaks are substantially lower in calories and fat compared to deep-fried ones because the air-frying method uses very little oil. An air-fried version can have hundreds fewer calories than a deep-fried steak of the same size.

Leaner cuts like sirloin or top round have fewer calories than fattier cuts like ribeye, even before breading and cooking. A fattier steak will also absorb more oil during frying, further increasing its calorie count.

Yes, the type of breading can affect the total calories. While the impact is often less significant than the cooking method, using a whole-grain breading, almond flour, or crushed nuts instead of traditional white flour can modify the nutritional profile.

Gravy can add a substantial amount of calories, especially a creamy, white pepper gravy. Depending on the amount and fat content, it can increase a breaded steak meal by several hundred calories.

The best way to cook a breaded steak for fewer calories is to air-fry or bake it. This method achieves a crispy texture with minimal added oil and fat.

Regular consumption of deep-fried food is generally associated with negative health outcomes, including an increased risk of heart disease, type 2 diabetes, and obesity, due to its high fat and calorie content.

To reduce calories when eating out, you can ask for the gravy on the side or skip it entirely, choose a smaller portion size, and select healthier sides like steamed vegetables instead of fries.