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

Chicken fried steak is a beloved comfort food in the American South and across the country. Who doesn’t love a crispy, juicy fried steak smothered in creamy gravy? But this indulgence does come at a cost – chicken fried steak is high in calories and fat. So just how many calories are in this classic dish? Let’s take a detailed look.

What Exactly is Chicken Fried Steak?

Before diving into the calorie count, let’s clarify what exactly chicken fried steak is. Despite the name, it actually contains no chicken! Chicken fried steak is made from beef steak, usually round or cube steak, that is breaded or floured, then pan-fried or deep-fried. The “chicken fried” part of the name comes from how it is prepared like fried chicken, with a crispy breaded exterior.

After frying, the steak is typically topped with a creamy white gravy, often made from the pan drippings. This gravy is a key distinction between chicken fried steak and the similar country fried steak, which uses brown gravy. The cream gravy contributes significantly to the calorie count.

The High Calorie Count of Chicken Fried Steak

Now onto the main question – just how many calories in this Southern favorite? Well chicken fried steak clocks in at a hefty

700-900 calories for a standard 6-8 ounce serving of chicken fried steak alone

200-300 additional calories for a 1/2 cup serving of cream gravy

So a total of 900-1200 calories when the steak and gravy are combined

That’s about half of the 2000 calories a day that you should eat for a whole meal! And restaurant portions are usually even bigger, so they have even more calories.

In spite of the fact that chicken fried steak is mostly protein and a few minerals and B vitamins, it is clear that it is high in calories and fat. Let’s take a look at why it has so many calories.

Why Chicken Fried Steak is High in Calories

There are several reasons why this dish is so high in calories:

• Frying: Whether pan-fried or deep-fried, the frying process adds a lot of fat and calories to the steak from the cooking oil. Using unhealthy fats like lard further increases the calories.

• Breading: The breading on chicken fried steak is often thick, adding extra carbohydrates and calories, especially if ingredients like milk or flour are used.

• Cream Gravy: The creamy gravy on top is made with butter, flour, and heavy cream. It has a lot of calories and fat.

• Large Portions: Restaurants tend to serve very large portions, piling on extra calories.

• Side Dishes: Sides like mashed potatoes, fries, or mac and cheese further increase the overall calorie count.

With frying, heavy gravy, big portions, and sides that are high in calories, this is the perfect recipe for a meal that is high in calories. If you make them at home with healthier methods and ingredients, they might have a few less calories.

Estimating Calories in Chicken Fried Steak

Figuring out the exact calorie count requires weighing ingredients and knowing specifics about how the dish was prepared. But here are some general guidelines for estimating calories in chicken fried steak:

• A 6-8 oz chicken fried steak = 700-900 calories

• 1/2 cup cream gravy = 200-300 calories

• A full plate chicken fried steak with gravy at a restaurant = 900-1200 calories

These are rough estimates only, but provide a ballpark idea of the calorie content. When in doubt, overestimate slightly. Smaller portion sizes of both the steak and gravy will reduce the calorie count.

Tips for Enjoying Chicken Fried Steak More Healthfully

Chicken fried steak is hard to resist, but is very high in calories. Here are some tips for lightening it up:

• Choose a smaller steak portion, around 6 oz

• Pick leaner cuts of steak like sirloin

• Use lighter breading and minimal oil

• Bake instead of frying to reduce fat

• Make a healthier gravy with skim milk

• Eat it only occasionally and in moderation

While these tweaks help reduce calories, chicken fried steak is still a high calorie indulgence. If weight loss is a goal, it’s best enjoyed infrequently. But for most people, this Southern classic can still have an occasional place in a balanced diet when consumed mindfully. Pass the gravy!

Frequently Asked Questions

Here are answers to some common questions about the calorie content of chicken fried steak:

Is chicken fried steak different than country fried steak?

They are very similar, but chicken fried steak uses a cream gravy while country fried steak uses brown gravy. The calories are comparable.

What cut of steak is typically used?

Round steak is most common because it’s lean yet tender. Other cuts like sirloin can also be used. Leaner cuts are lower in calories than fattier steaks like ribeye.

Does frying really add that many more calories?

Yes, deep frying adds a lot of extra fat and calories. The steak absorbs oil, increasing the calorie density significantly compared to grilling a steak.

Are homemade versions lower in calories?

Potentially, yes, since you can control ingredients and portion sizes. But in general chicken fried steak is high calorie regardless of how it’s prepared.

Can you bake chicken fried steak instead?

Yes, baking is a great way to enjoy the flavor with far fewer calories, around 300-500 for a serving. The breading gets crispy without all the added frying oil.

What are some lower calorie alternatives?

Healthier options include baked chicken tenders, grilled steak, or a turkey burger. Be mindful of portions and calorie-dense sauces or sides.