How Many Calories Are in Chicken Fried Steak? A Detailed Look

Chicken fried steak is a delicious Southern comfort food classic. But this dish has a lot of calories because of its crispy fried outside and creamy gravy. So, how many calories does a chicken fried steak really have? Let’s find out.

Understanding Chicken Fried Steak

First, what is chicken fried steak? It’s a thin piece of beefsteak, usually a round or cube steak, that is breaded or battered and then fried in a pan. The steak gets crispy like fried chicken, which is how the name came about. Chicken fried steak is also sometimes called country fried steak.

Chicken fried steak is served with a creamy white gravy made from the pan drippings Traditionally, this is a peppery cream gravy, but you can also find it served with brown gravy The gravy adds even more richness and flavor.

This dish likely originated in Texas, but it is now popular comfort food across the American South and Midwest. You’ll often find chicken fried steak being served for breakfast or dinner, particularly in diners and cafes. It’s also frequently on the menu at soul food restaurants.

The Calorie Count of Chicken Fried Steak

So how many calories are in this crispy, fried delight? Let’s break it down.

For a typical 6-8 ounce chicken fried steak alone, you’re looking at approximately

• 700-900 calories

When you add the traditional creamy pepper gravy, you’ll add on:

• 200-300 calories for 1/2 cup

So for a full chicken fried steak dinner with gravy, the total calorie count comes to:

• 900-1200 calories

As you can see, a single chicken fried steak meal can easily account for the majority of your calories for the entire day.

There’s good reason for this high calorie count. Frying in oil adds a significant amount of fat and calories. Using a thick, enriched breading also piles on extra carbs and calories. And don’t forget the fatty cream gravy on top.

What Influences the Calorie Count

While the average chicken fried steak with gravy contains 900-1200 calories, the precise amount can vary quite a bit. Here are some of the factors that influence the calorie count:

• Size of the steak – A larger cut will have more calories.

• Thickness of breading – The more flour and breadcrumbs used, the higher the calories.

• Type of oil used for frying – Lard and vegetable oil add a lot more calories than healthier oils.

• Type of gravy – Creamy pepper gravy generally has more calories than brown gravy.

• Amount of gravy – More gravy means more calories.

Homemade versions can potentially have fewer calories than restaurant chicken fried steak, since you control the ingredients and portions. But even at home, it’s easy to end up with a high calorie count.

Tips for Lightening Up Chicken Fried Steak

Chicken fried steak may be high in calories, but it’s so delicious that you probably don’t want to give it up entirely. Here are some tips for lightening it up:

• Use a leaner cut of steak, like round steak or sirloin steak.

• Opt for a thinner breading rather than a thick layer.

• Try baking instead of frying.

• Use healthier oils like avocado oil instead of vegetable oil.

• Make your own lighter gravy with skim milk.

• Stick to a smaller portion, around 6 ounces.

• Ask for gravy on the side and control the amount you add on.

Nutritional Value Beyond Calories

While the calorie count may be high, chicken fried steak does provide some nutritional value:

• Protein – You’ll get 30-40g of protein in a typical serving.

• Iron – The beef provides a good amount of iron.

• B Vitamins – From the beef and breading, you’ll get small amounts of thiamin, riboflavin, niacin, and B6.

However, any nutritional benefits are counteracted by the high amounts of:

• Saturated fat
• Cholesterol
• Sodium
• Carbohydrates

So chicken fried steak is best enjoyed occasionally rather than regularly.

Frequency of Questions About Calories in Chicken Fried Steak

A lot of people want to know how many calories and what kinds of nutrients are in chicken fried steak. Here are some of the most frequently asked questions:

Is chicken fried steak healthy?

No, it’s not good for you because it has a lot of calories, fat, and sodium.

What type of steak is used?

Round steak or cube steak are most common, but sirloin can also be used.

Can it be baked instead of fried?

Yes, baking significantly reduces the calories and fat.

How does it compare to fried chicken?

The calorie count is similar, around 700-900 calories for fried chicken compared to 700-900 calories for a chicken fried steak.

What are some lower calorie options?

Healthier options include grilled steak with mushroom sauce, baked chicken tenders, or a turkey burger.

Does the gravy make a big difference?

Yes, cream gravy can add 200-300 calories compared to a lower calorie brown gravy.

The Bottom Line

Chicken fried steak is a delicious, crave-worthy comfort food. But each serving packs a caloric punch, averaging between 900-1200 calories for the steak and gravy together. The high fat content from frying and the creamy gravy are diet downsides.

If you enjoy an occasional splurge, chicken fried steak is a tasty choice. Just balance it out with healthier meals and exercise. Or lighten it up by baking instead of frying and using healthier ingredients. At the end of the day, being mindful of portions and frequencies is key to enjoying chicken fried steak without going overboard on calories.

Nutrition Information

Nutrition Information

Nutrition Facts