Swiss steak: Nutrition Facts
Generic food Meals and Dishes
Swiss steak contains 115 kcal per 100 g. A typical serving of 1 medium piece with sauce (170 g) provides about 196 kcal.
Roughly 53% of its calories come from protein, with 34% from fat and 13% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in meat mixed dishes on FoodFactly, where the median is 137 kcal per 100 g across 233 foods.
100 g provides 40% of the Daily Value for Vitamin B12, 27% of the Daily Value for Niacin (B3) and 26% of the Daily Value for selenium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 115 kcal | |
| Total fat C | 4.4 g | 6% |
| Saturated fat C | 1.1 g | 6% |
| Cholesterol C | 38 mg | 13% |
| Sodium C | 250 mg | 11% |
| Total carbohydrates C | 3.7 g | 1% |
| Dietary fiber C | 0.9 g | 3% |
| Total sugars C | 1.2 g | |
| Protein C | 15.5 g | 31% |
| Vitamin A C | 43 µg | 5% |
| Vitamin C C | 4.4 mg | 5% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.77 mg | 5% |
| Vitamin K C | 5.8 µg | 5% |
| Thiamin (B1) C | 0.24 mg | 20% |
| Riboflavin (B2) C | 0.18 mg | 14% |
| Niacin (B3) C | 4.4 mg | 27% |
| Vitamin B6 C | 0.41 mg | 24% |
| Folate (B9) C | 11 µg | 3% |
| Vitamin B12 C | 0.96 µg | 40% |
| Choline C | 38.6 mg | 7% |
| Calcium C | 24 mg | 2% |
| Iron C | 1.8 mg | 10% |
| Magnesium C | 13 mg | 3% |
| Phosphorus C | 146 mg | 12% |
| Potassium C | 284 mg | 6% |
| Zinc C | 2.3 mg | 21% |
| Copper C | 0.055 mg | 6% |
| Selenium C | 14.1 µg | 26% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 53%
- Carbohydrates 13%
- Fat 34%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein15.5 gin the top quarter of meat mixed dishes (median 8.2 g)
- Sugars1.2 gbelow the median for meat mixed dishes (median 1.3 g)
- Fat4.4 gin the lowest quarter of meat mixed dishes (median 6.8 g)
- Saturated fat1.1 gin the lowest quarter of meat mixed dishes (median 2 g)
- Sodium250 mgin the lowest quarter of meat mixed dishes (median 319 mg)
- Protein per 100 kcal13.5 gprotein density, useful for comparing foods with different calorie levels
- Water75.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.8 g |
|---|---|
| Polyunsaturated fat C | 0.99 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.85 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0.002 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.051 g |
| SFA 16:0 C | 0.69 g |
| SFA 18:0 C | 0.33 g |
| MUFA 18:1 C | 1.7 g |
| PUFA 18:3 C | 0.094 g |
| PUFA 20:4 C | 0.022 g |
| MUFA 16:1 C | 0.076 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.018 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.005 g |
Carotenoids (6)
| Beta-carotene C | 419 µg |
|---|---|
| Lycopene C | 800 µg |
| Lutein + zeaxanthin C | 48 µg |
| Retinol C | 2 µg |
| Carotene, alpha C | 138 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 75.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 2 µg |
| Folate, food C | 8 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Swiss steak
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Swiss steak, with gravy, meatless | 180 | 12.7 g | 14.1 g | 8.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Shrimp creole, no rice | 124 | 14.3 g | 4.5 g | 5.2 g |
| Beef shish kabob with vegetables, excluding potatoes | 122 | 14.8 g | 5.1 g | 4.9 g |
| Chili with chicken | 100 | 14.1 g | 2.4 g | 3.7 g |
| Chicken or turkey creole, without rice | 103 | 13.8 g | 3 g | 4.2 g |
| Tuna with cream or white sauce | 102 | 14.4 g | 2.8 g | 3.7 g |
| Flounder with crab stuffing | 136 | 15.1 g | 5.7 g | 5.5 g |
| Pork shish kabob with vegetables, excluding potatoes | 124 | 13.9 g | 5.1 g | 5.2 g |
| Fish with cream or white sauce, not tuna or lobster | 116 | 17 g | 2.8 g | 3.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in swiss steak?
100 g of swiss steak has 115 kcal. 1 medium piece with sauce (170 g): about 196 kcal. 1 small piece with sauce (113 g): about 130 kcal. 1 large piece with sauce (227 g): about 261 kcal.
Is swiss steak high in protein?
Swiss steak contains 15.5 g of protein per 100 g (31% of the 50 g Daily Value), or 26.4 g in 1 medium piece with sauce (170 g). About 53% of its calories come from protein. Compared with other meat mixed dishes, that is among the highest quarter (median 8.2 g).
How many carbs are in swiss steak?
Swiss steak has 3.7 g of total carbohydrates per 100 g, including 0.9 g of fiber and 1.2 g of sugars.
How much fat is in swiss steak?
Swiss steak contains 4.4 g of fat per 100 g, of which 1.1 g is saturated (6% of the Daily Value).
What vitamins and minerals does swiss steak contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (40% DV), Niacin (B3) (27% DV), selenium (26% DV), Vitamin B6 (24% DV) and zinc (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in swiss steak?
100 g contains 250 mg of sodium, 11% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706732. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.