Quick Answer
A country-fried steak with gravy can contain a significant amount of calories, depending on the recipe, cooking method and serving size. On average, a 6 oz country-fried steak contains around 400-600 calories by itself. When served with 2-3 oz of sawmill or brown gravy, the total calories increase to approximately 500-800 calories for a single country-fried steak with gravy.
Calories in a Country-Fried Steak
A country-fried steak, sometimes called a chicken-fried steak, is a breaded and fried cutlet made from beef. It is prepared by taking a beef cutlet, such as round, ribeye or tenderized cube steak, seasoning it with salt and pepper, dredging it in flour, dipping it in egg wash and coating it in seasoned breadcrumbs before frying it in oil or shortening until golden brown and crispy.
The calorie content of a country-fried steak depends largely on the size and thickness of the cutlet. According to the USDA, a 6 oz country-fried steak contains
| Cutlet Size | Calories |
|---|---|
| 4 oz | 270 |
| 6 oz | 405 |
| 8 oz | 540 |
As you can see, a typical 6 oz country-fried steak contains about 405 calories by itself, before any additions like gravy or sides. The high calorie count is largely due to the frying method, along with the egg and seasoned breading which adds additional fat and calories.
Some factors that can increase or decrease the calories in a country-fried steak include:
– Size of cutlet – The bigger the cutlet, the more calories it will have. An 8 oz cutlet has about 135 more calories than a 4 oz cutlet.
– Thickness of cutlet – Thicker cutlets with more meat will be higher in calories than thinner, pounded cutlets.
– Type of coating – Using additional breadcrumbs or a heavier coating adds more calories than a light dusting of flour.
– Frying oil and method – Frying in oil adds a significant amount of calories. Pan frying adds less oil than deep frying.
– Added toppings/sauces – Toppings like cheese and gravy can significantly increase the total calories.
So the calorie count of a country-fried steak can range quite a bit, but on average a standard 6 oz serving contains approximately 400-600 calories before any additional toppings or sauces.
Calories in Brown or Sawmill Gravy
Brown gravy or sawmill gravy is a classic accompaniment to a country-fried steak. The gravy is made by making a roux from fat drippings and flour, then simmering it with milk, seasonings and sometimes sausage or other meat drippings.
The calorie content of brown or sawmill gravy depends on the specific ingredients and recipe, but a typical 2-3 oz serving contains approximately:
| Serving Size | Calories |
|---|---|
| 2 oz | 100-150 |
| 3 oz | 150-225 |
Factors impacting the calories in sawmill or brown gravy include:
– Fat used – Type of pan drippings or oil used to make roux impacts calories. Butter has more calories than oil. Meat drippings add more calories than vegetables.
– Flour amount – More flour will add slightly more calories.
– Milk type – Whole milk adds more calories than low fat or skim milk.
– Meat additions – Sausage, ham or other meat drippings add more calories.
– Thickeners – Cornstarch or arrowroot will add fewer calories than a thicker roux.
– Serving size – A smaller 2 oz serving has fewer calories than a larger 3-4 oz ladle of gravy.
So in summary, a 2-3 oz serving of brown or sawmill gravy made with typical ingredients contains about 100-225 calories.
Total Calories in Country-Fried Steak with Gravy
When combining a country-fried steak with gravy, the total calories can be estimated by adding the calories of the steak and gravy together.
For a typical 6 oz country-fried steak with 2-3 oz of gravy, the estimated calorie totals are:
| Country-Fried Steak | Gravy | Total Calories |
|---|---|---|
| 400 calories (6 oz) | 100 calories (2 oz) | 500 calories |
| 600 calories (8 oz) | 225 calories (3 oz) | 825 calories |
So on average, a full country-fried steak with gravy meal contains approximately 500-800 calories depending on the sizes of the components. This counts just the steak and gravy without any sides.
Some tips to reduce the total calories include:
– Choose a thinner, 4-6 oz cutlet instead of a thick 8 oz steak
– Opt for pan-fried instead of deep fried
– Use lighter breading and minimal oil
– Go easy on the gravy or ask for it on the side
– Choose tomato or mushroom gravy instead of sausage gravy
– Pair it with lower calorie side dishes like a salad or broccoli instead of fries or potatoes
While a country-fried steak with gravy is a high calorie dish, watching your portion sizes and preparation methods can help reduce the total calorie load when enjoying this classic comfort food.
Nutrition Facts for Country-Fried Steak and Gravy
In addition to calories, country-fried steak and gravy contains a mix of protein, fat, carbs, vitamins and minerals.
Here is an overview of the basic nutritional contents of a 6 oz country fried steak with 2 oz gravy:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 500 | 25% |
| Fat | 30g | 46% |
| Saturated Fat | 8g | 40% |
| Cholesterol | 115mg | 38% |
| Sodium | 730mg | 31% |
| Carbohydrates | 30g | 10% |
| Fiber | 1g | 4% |
| Sugar | 2g | |
| Protein | 28g | |
| Iron | 15% | |
| Calcium | 4% | |
| Vitamin A | 6% | |
| Vitamin C | 0% |
As you can see, a country-fried steak and gravy provides a good amount of protein, but is high in saturated fat and sodium, which is common for fried foods. Around 46% of the calories come from fat.
The breading provides carbohydrates, though not a lot of fiber. There are also small amounts of vitamins and minerals like iron, calcium, vitamin A and vitamin C. But the vitamin contents are not significant compared to the high amounts of fat and sodium.
Overall, while tasty, country-fried steak and gravy is a high calorie food low in nutrition and high in saturated fat and sodium. It should be enjoyed occasionally as part of an otherwise balanced diet. Limiting portion sizes of the steak and gravy can help reduce the calorie load when enjoying this comforting dish.
How to Make Lower Calorie Country-Fried Steak and Gravy
While country-fried steak and gravy will always be high in calories, there are some easy ways to lighten it up a bit:
– Pound thin cutlets – Pound cube steaks thin before breading to reduce calories.
– Use leaner cuts – Choose round or loin cuts which have less marbling.
– Use lighter breading – Skip the egg wash and use seasoned panko breadcrumbs.
– Pan fry instead of deep fry – Cook on the stovetop with just a tablespoon of oil to limit fat absorption.
– Make gravy with low fat milk – Substitute 2% or skim milk instead of whole milk.
– Use alternative thickeners – Mix cornstarch or arrowroot into the gravy instead of a fatty roux.
– Use vegetable drippings – Saute mushrooms, onions or other veggies instead of meat drippings.
– Limit gravy servings – Focus on the steak and just add a small amount of gravy over the top.
– Bake instead of frying – Coat in breadcrumbs and bake the steaks in the oven. Finish with a quick pan gravy.
With just a few simple tweaks, you can shave off quite a few calories and fat grams from this dish while keeping all the great flavor and crispy, savory texture.
Healthier Country-Fried Steak and Gravy Alternatives
If you’re looking for even healthier options with a similar country-style flavor profile, consider these lighter alternatives:
– Chicken fried chicken breast – Use boneless, skinless chicken breasts pounded thin, coated and fried or baked. Serve with sawmill gravy.
– Pork chops with mushroom gravy – Bread and bake lean pork chops and serve with mushroom or onion gravy.
– Open faced steak sandwich – Top a slice of whole grain bread with sliced grilled sirloin.
– Steak and veggie kebabs – Alternate steak cubes and veggies on skewers and grill or broil.
– Steak tips with chimichurri – Marinate steak tips in herbs and spices and quickly grill or pan sear. Drizzle with chimichurri sauce.
– Steak salad – Top a bed of greens, tomatoes and beans with sliced grilled steak and a vinaigrette dressing.
With a little creativity, you can recreate the flavors of country-fried steak and gravy in a healthier, lighter meal. Focus on lean proteins, whole grain options, veggies and easy cooking methods like grilling, baking or broiling.
Conclusion
A country-fried steak with gravy is a classic comfort food combining a fried breaded beef cutlet and rich, flavorful gravy. While delicious, it also packs quite a calorie punch, with a single country-fried steak with gravy totaling anywhere from 500-800 calories.
The high amount of calories comes from the frying method, use of eggs and breading on the steak, and the butter- or milk-based gravy ladled generously over the top. While meant to be enjoyed in moderation, there are ways to lighten up this dish through cutlet size, leaner cuts of meat, lighter breading, alternative cooking methods and lower calorie gravy options. With just a few simple tweaks, you can still enjoy the flavors and textures of country-fried steak and gravy while consuming fewer calories and fat grams.
