The Cheesecake Factory is known for its indulgent portions and calorie-laden dishes. For someone watching their calorie intake, navigating the Cheesecake Factory menu can be challenging. One popular entrée is the grilled steak medallions, but how many calories are actually in this dish?
Calories in Cheesecake Factory Grilled Steak Medallions Entrée
According to the Cheesecake Factory nutrition information, a full order of grilled steak medallions contains the following:
| Item | Calories |
|---|---|
| Grilled steak medallions (8 oz) | 600 |
| Yukon gold mashed potatoes | 320 |
| Sauteed spinach | 78 |
| Total calories | 998 |
So in total, a full order of grilled steak medallions with yukon gold mashed potatoes and sautéed spinach at the Cheesecake Factory contains 998 calories.
Breaking Down the Dish
To understand where all these calories come from, let’s break down each component of this dish:
Grilled Steak Medallions
The grilled steak medallions provide the bulk of the calories at 600 calories for the 8 oz portion. Steak is high in fat and protein, which translates to a high calorie count.
Yukon Gold Mashed Potatoes
At 320 calories, the mashed potatoes add a significant calorie load. Potatoes are a starchy vegetable and contain lots of carbohydrates. Adding butter and heavy cream as is typical for restaurant mashed potatoes increases the calories significantly.
Sautéed Spinach
The sautéed spinach provides 78 calories and is the lowest calorie part of the dish. Plain spinach is very low in calories, so the additional calories likely come from the way it is prepared with oil or other added ingredients.
Comparing Grilled Steak Medallions to Other Cheesecake Factory Meals
At 998 calories, the grilled steak medallions meal is on the higher end for calorie counts at The Cheesecake Factory, but certainly not the highest.
For comparison, here are the calorie counts for some other popular Cheesecake Factory dishes:
| Menu Item | Calories |
|---|---|
| Louisiana Chicken Pasta | 2,370 |
| Bruleed French Toast | 1,780 |
| Avocado Toast | 850 |
| Grilled Steak Medallions | 998 |
| Herb Crusted Salmon | 790 |
While certainly on the higher side, the grilled steak medallions are not the worst calorie offender on the menu. Dishes like the Louisiana Chicken Pasta tip the scales at a whopping 2,370 calories!
Strategies for Making this Meal Healthier
If you want to enjoy the grilled steak medallions but reduce the calorie count, there are a few easy ways to modify the dish:
- Request a 4 oz portion of steak instead of 8 oz to cut those calories in half.
- Substitute a side salad or steamed veggies instead of the mashed potatoes.
- Ask for any sauces or dressings on the side.
- Share the entrée with someone else.
- Take half the entrée home for leftovers to eat another meal and avoid overeating.
Implementing some of these substitutions or modifications can save you several hundred calories. You can still enjoy the delicious flavor without consuming quite as many calories.
Nutrients in Grilled Steak Medallions Meal
While the calorie count of this meal is high, it does provide some beneficial nutrients:
Protein
The grilled steak supplies a good amount of protein – around 50g based on an 8 oz portion. Protein helps keep you feeling full and satisfied after a meal.
Iron
Steak contains heme iron, which is the most easily absorbed form of iron. This makes steak a good source of iron, which is an important mineral that helps transport oxygen in the blood.
Vitamin C
The sautéed spinach provides vitamin C, an essential nutrient that acts as an antioxidant and supports immune function.
Vitamin B12
The steak also contains vitamin B12, which is crucial for nerve tissue health and red blood cell formation.
So while high in calories, the nutritional value of this meal is not completely void. Moderating your portion sizes can allow you to still benefit from some of these nutrients.
Grilled Steak Medallions Nutrition Facts
Here is the full nutrition breakdown for a Cheesecake Factory grilled steak medallions meal:
| Nutrient | Amount |
|---|---|
| Calories | 998 |
| Fat | 59g |
| Saturated Fat | 28g |
| Trans Fat | 1g |
| Cholesterol | 285mg |
| Sodium | 1726mg |
| Carbs | 71g |
| Fiber | 10g |
| Sugar | 11g |
| Protein | 74g |
As you can see, the meal is very high in fat, cholesterol and sodium, which are all nutrients you want to limit. Carbohydrates are elevated due to the mashed potatoes, but fiber is also provided from the spinach. And protein intake is ample due to the grilled steak.
Tips for Ordering at The Cheesecake Factory
Here are some tips to keep in mind when dining at The Cheesecake Factory to avoid excess calorie intake:
- Split meals or take half home immediately. Portions are gigantic.
- Start your meal with a low calorie soup or salad.
- Ask for sauces and dressings on the side.
- Substitute vegetable sides for high calorie starches.
- Limit or avoid bread, chips, and other appetizers.
- Don’t feel obligated to order dessert!
With some simple modifications and restraint, you can still find meals under 600-700 calories. Don’t let the reputation for high calorie fare scare you away completely.
Should You Avoid This Meal Altogether?
At nearly 1,000 calories, the grilled steak medallions meal should be an occasional indulgence rather than a regular menu pick. But an occasional splurge meal is perfectly healthy for most people.
If trying to lose weight, you’ll want to limit higher calorie restaurant meals to once a week or so. Or you can plan to be more active on days when you dine out.
People with certain medical conditions like diabetes, high blood pressure, or high cholesterol may need to steer clear of meals this high in saturated fat and sodium. Those with appetite control issues should also use caution.
But if you are relatively healthy, eat well most of the time, and control portions, enjoying the grilled steak medallions in moderation is unlikely to sabotage your health goals.
Healthier Alternatives at The Cheesecake Factory
If you want to find a lower calorie meal, The Cheesecake Factory menu does offer healthier alternatives. Here are some options under 600 calories:
- Herb Crusted Salmon (790 calories)
- Seared Mahi Mahi (340 calories)
- Shrimp Scampi Linguine (400 calories)
- Mexican Chicken Salad (540 calories)
- SkinnyLicious Veggie Burger (460 calories)
Seafood, salads, and veggie dishes are typically lower in calories than beef and pasta dishes. Taking a look at the SkinnyLicious menu can guide you towards lighter options as well.
Conclusion
At The Cheesecake Factory, nothing is low calorie, and grilled steak medallions clocks in at nearly 1,000 calories for the entire dish. But with smart menu substitutions and portion control, you can enjoy an occasional splurge without derailing your healthy eating plan. Next time you visit, opt for lighter seafood, salad, or veggie dishes to keep calories in check.
