How many calories are in steak and potatoes?
A full 11 oz frozen meal of Salisbury steak with gravy, potatoes and vegetables weighs 312 g and carries 456 calories. Per 100 g the plate runs 146 calories, which is low for a meat dinner because the potatoes, gravy and vegetables dilute the beef. Protein lands at 21.3 g.
You'd need to walk about 91 minutes to burn the 456 calories in one 11 oz frozen meal (312 g).
How long does it take to burn off 456 kcal of steak and potatoes?
One 11 oz frozen meal (312 g) is 456 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 456 kcal |
|---|---|
| Walking, brisk | 1 hr 31 min |
| Cycling, moderate | 57 min |
| Swimming, moderate | 1 hr 5 min |
| Jogging | 54 min |
| Weight training, moderate | 1 hr 41 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (312 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Steak and potatoes quick facts
- US servings from one ounce to an 11 oz tray
- Steak on its own is the calorie half
- Which potato you pick moves the number
- Frozen dinners with dessert and the 9 oz tray
- Saturated fat and sodium are the rows to watch
- How does steak and potatoes compare?
- Most popular steak and potatoes brands
- FAQ
Steak and potatoes quick facts
USDA does not publish a home-cooked "steak with roasted potatoes" plate. The one record that puts steak and potatoes on the same plate with real household servings is FNDDS 2707099, "Salisbury steak with gravy, potatoes, vegetable, frozen meal", and that is the row behind every number in this table. It is the plate most people are actually holding when they search this, right down to the 11 oz tray weight.
If your dinner is a steak you cooked yourself with potatoes on the side, skip to the two sections below, where the meat and the potato are costed separately from their own USDA records. Building the plate that way beats forcing a frozen-meal average onto a ribeye.
| Nutrient | Per 100 g | Per 1 meal (312 g) | % Daily Value |
|---|---|---|---|
| Calories | 146 | 456 | — |
| Total fat | 8.4 g | 26.2 g | 34% |
| Saturated fat | 3.878 g | 12.1 g | 60% |
| Carbohydrate | 10.94 g | 34.1 g | 12% |
| Dietary fiber | 1.2 g | 3.7 g | 13% |
| Total sugars | 1.35 g | 4.2 g | — |
| Protein | 6.82 g | 21.3 g | 43% |
| Sodium | 268 mg | 836 mg | 36% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Cholesterol comes in at 128 mg for the tray, 43% of the Daily Value, and potassium at 558 mg, 12%. Added sugars and trans fat have no rows here because this edition of FNDDS does not carry those fields for the record at all, so there is nothing to report rather than a zero to assume.
US servings from one ounce to an 11 oz tray
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 41 kcal |
| Half a meal | 156 g | 228 kcal |
| 6 oz plated portion | 170 g | 248 kcal |
| One 9 oz meal, Kraft size | 255 g | 372 kcal |
| One 11 oz meal, Armour size | 312 g | 456 kcal |
| Per 100 g | 100 g | 146 kcal |
The 312 g and 255 g lines are USDA household measures tied to real tray sizes. The half meal, the 6 oz plated portion and the 1 oz line are our own arithmetic from the USDA 100 g figure, not USDA servings, and they exist because people split trays and because a scale is easier than a tray label.
That 84-calorie gap between a 9 oz tray and an 11 oz tray is worth noticing. Two brands, same aisle, same dish name, and the only thing that changed was the weight of the package.
Steak on its own is the calorie half
Strip the gravy and the vegetables away and the beef is a different animal. FNDDS 2705823, "Steak, NS as to type of meat" runs 230 calories per 100 g, about 2.5 times the density of a plain baked potato. A regular 160 g steak is 368 calories, 43.1 g of protein, 20.8 g of fat and 8.5 g of saturated fat, which is 42% of the Daily Value on its own.
| Version | Per 100 g | Typical portion | Calories |
|---|---|---|---|
| Steak only, no potatoes | 230 kcal | 1 regular steak (160 g) | 368 kcal |
| Baked potato on the side | 93 kcal | 1 medium (285 g) | 265 kcal |
| Steak fries, oven-heated | 148 kcal | 10 strips (133 g) | 197 kcal |
| Steak-cut fries, unsalted, frozen | 134 kcal | 3 oz (85 g) | 114 kcal |
| Steak and potatoes with dessert | 141 kcal | 1 Swanson dinner (312 g) | 440 kcal |
| Smaller 9 oz meal | 146 kcal | 1 Kraft meal (255 g) | 372 kcal |
Build a home plate from the first two rows and you get 633 calories for a 160 g steak with a medium baked potato, our own arithmetic from the two USDA 100 g figures. That is 177 more than the frozen tray, and the meat is doing almost all of the extra work.
Raw versus cooked matters here, and it is where most people overcount. A steak loses roughly a quarter of its weight to water on the grill, so 4 oz of raw beef lands near 3 oz cooked. The USDA row above is cooked meat. Weigh it after the pan, or weigh it raw and log about three quarters of that number.
Which potato you pick moves the number
The potato is the cheap half of this dinner, but only in one form. FNDDS 2709383, "Potato, baked, NFS" is 93 calories per 100 g, so a medium 285 g potato is 265 calories with 61.1 g of carbohydrate and 4.3 g of fiber. Butter and sour cream are not in that number.
Cut the same potato into wedges and fry it and the density jumps. Oven-heated frozen steak fries are 148 calories per 100 g, roughly 60% more per gram than a baked potato. Ten strips at 133 g come to 197 calories, though, which is less than the medium baked potato because the portion is half the weight. Per gram the fries win; per plate the big potato usually wins. Comparing them without the weights is how people talk themselves into the wrong side.
Salt is the other split. Steak fries salted in processing carry 373 mg of sodium per 100 g. The unsalted steak-cut version carries 30 mg. Same potato, same cut, twelve times the sodium, and it happens before the shaker ever reaches the table.
Frozen dinners with dessert and the 9 oz tray
The dessert-compartment version, FNDDS 2707100, looks almost identical on calories: 141 per 100 g, 440 calories for the same 312 g tray. The sugars move from 4.2 g to 7.0 g and the sodium moves a lot more, which is the next section.
Branded trays vary more than the generic record suggests. A Hormel Salisbury steak tray is 118 calories per 100 g, 301 for a 255 g tray. B. Robert's Foods Salisbury steak with redskin mashed potatoes is 129 per 100 g, 181 for a 5 oz serving. Bellisio's version with mashed potatoes and gravy is only 85 per 100 g, 181 for the 213 g package, while Overhill Farms country fried beef steak is 131 per 100 g and 490 for a 374 g package. The batter and the package size explain the spread better than the beef does.
Saturated fat and sodium are the rows to watch
Total fat in the 312 g meal is 26.2 g, a fair 34% of the FDA Daily Value. Saturated fat is 12.1 g, which is 60% of the 20 g Daily Value from one tray. That gap between 34% and 60% is the real story of this dish: the fat that comes with beef and gravy is disproportionately the saturated kind.
Sodium depends entirely on which tray you grabbed. The main record gives 836 mg, 36% of the Daily Value, or about a third of a teaspoon of table salt. The dessert version at the same 312 g weight gives 1,838 mg, which is 80% of the day's value from a single dinner. Two trays that photograph the same can differ by more than 1,000 mg.
The upside is protein. At 21.3 g the tray covers 43% of the Daily Value, and a plain 160 g steak covers 86% on its own. MyPlate puts most adults in the 5 to 6.5 ounce-equivalent range for protein foods per day, and a single steak is most of that. If you're watching saturated fat, the leaner move is a smaller steak with a bigger potato rather than the reverse.
How does steak and potatoes compare?
| Dish | Per 100 g | US serving | Calories |
|---|---|---|---|
| Steak and potatoes, frozen meal | 146 kcal | 1 meal, 312 g | 456 kcal |
| Same meal with dessert | 141 kcal | 1 Swanson dinner, 312 g | 440 kcal |
| Steak, no sides | 230 kcal | 1 regular steak, 160 g | 368 kcal |
| Steak fries, oven-heated | 148 kcal | 10 strips, 133 g | 197 kcal |
Our take: the frozen trays run lighter than a home plate and are the worst way to eat this dinner on sodium, so pick one for the number and not for the day's salt budget. For weight loss, a 160 g steak with a medium baked potato at 633 calories buys you 48 g of protein and real fiber, and it beats the tray on everything except convenience. For appetite control after a long day, the steak is the half worth keeping, because the meat delivers about 2.5 times the calories per gram and nearly all of the protein.
Most popular steak and potatoes brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Overhill Farms Country Fried Beef Steak | 131 cal |
| B. Robert's Foods Salisbury Steak with Redskin Mashed Potatoes | 129 cal |
| Hormel Salisbury Steak with Potatoes | 118 cal |
| Bellisio Salisbury Steak with Mashed Potatoes & Gravy | 85 cal |
| Bellisio Salisbury Steak | 84 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Steak and potatoes FAQs
How many calories are in steak and potatoes?
456 calories for a full 312 g frozen meal of Salisbury steak with gravy, potatoes and vegetables, at 146 calories per 100 g. A 9 oz tray of the same dish is 372. A home plate of a 160 g steak with a medium baked potato works out to 633 calories.
How many calories in a 12 oz steak with potatoes?
About 1,047 calories. A 12 oz cooked steak is 340 g at 230 calories per 100 g, which is 782, and a medium 285 g baked potato adds 265. Both figures are our own arithmetic from the USDA 100 g records, not USDA servings, and butter or sauce is extra.
How much protein is in steak and potatoes?
21.3 g in the 312 g frozen meal, which is 43% of the Daily Value. The meat is where it comes from: a plain 160 g steak carries 43.1 g of protein by itself, 86% of the Daily Value. The potato contributes very little, about 5.6 g for a medium one.
How many calories in steak and mashed potatoes?
440 calories for the 312 g frozen dinner built on whipped potatoes with a dessert compartment, at 141 calories per 100 g. Smaller branded trays run lower simply because they weigh less: a 213 g Bellisio Salisbury steak with mashed potatoes and gravy is 181 calories.
How many calories in steak and roasted potatoes?
Around 633 calories for a 160 g steak with a medium potato. USDA has no separate record for roasted potatoes, so the baked potato row at 93 calories per 100 g is the closest match: 265 for a 285 g potato, plus 368 for the steak. Oil used for roasting adds about 120 per tablespoon.
Are steak fries higher in calories than a baked potato?
Per gram yes, 148 calories per 100 g against 93 for a baked potato. Per portion it flips. Ten oven-heated steak fries weigh 133 g and come to 197 calories, while a medium baked potato weighs 285 g and reaches 265. The fries are denser, the potato is bigger.
How much sodium is in a frozen steak and potatoes meal?
836 mg in the 312 g meal, 36% of the Daily Value, or roughly a third of a teaspoon of table salt. The version with a dessert compartment is far saltier at the same weight: 1,838 mg, which is 80% of the day. Check the tray rather than assuming.
Is steak and potatoes a healthy dinner?
It depends on one row: saturated fat is 12.1 g in the 312 g meal, 60% of the Daily Value, while total fat is only 34%. Protein is strong at 21.3 g. If you're watching saturated fat, a smaller steak with a larger baked potato shifts the plate without cutting protein much.
Similar foods
- Eggnog — 112 cal for 1/2 cup
- Steak — 368 cal per regular steak
- Protein Shake — 156 cal per cup
- Bubble Tea — 239 cal per drink
- Apple cider — 114 cal per cup
- Root beer — 152 cal for 12 fl oz glass
Count it without the math
Point the camera at the plate and BodyPal counts the steak and the potatoes separately for you.
