Morning. If I were trying to calculate a steak and kidney pie’s calorific content, I guess I could separate the pastry crust and then weight that and the steak and kidney but, without knowing accurate details of steak, kidney, pastry and rich gravy used to bond the delicious “home made” pie, (baked on my friends own butcher’s premises), how best, (without asking him for the recipe), might I gauge the cals?
ChatGPT said:
ChatGPT
Good morning! Without asking for the recipe, the best way to estimate the caloric content of a steak and kidney pie is to rely on averages from similar pies and adjust based on its size and apparent richness. Here’s how you might approach it:
1. Estimate by Weight
- Pastry: Shortcrust or puff pastry is typically ~400–500 calories per 100g. If the crust looks thicker or buttery, lean toward the higher end. For a pie with a top and bottom crust, assume pastry makes up ~50–60% of the pie’s weight.
- Filling: A mix of steak, kidney, and gravy averages ~150–200 calories per 100g. Richer, gravy-heavy fillings will be toward the higher end.
Example: If the pie weighs 400g, you might estimate:
- Pastry: 60% of 400g = 240g → 240g × 450 cals/100g = 1,080 cals
- Filling: 40% of 400g = 160g → 160g × 180 cals/100g = 288 cals
- Total: 1,368 calories
2. Compare with Similar Products
- Homemade pies tend to be richer than store-bought ones. A butcher-made steak and kidney pie might range between 400–500 calories per 200g slice.
- Typical full pies (serving 3–4 people) are around 1,200–1,800 calories total, depending on crust thickness and filling.
3. Adjust for Observations
- Crust thickness: If it looks particularly thick or buttery, increase the pastry estimate.
- Filling richness: If the gravy is very rich and thick, or if it includes more fat (e.g., suet), lean toward the higher end of the calorie range.
4. Fallback: General Rule of Thumb
If you can’t weigh it, use a general estimate of 300–350 calories per 100g for a homemade steak and kidney pie. For example:
- A small 200g slice: 600–700 calories
- A larger 400g portion: 1,200–1,400 calories
By combining these methods, you should get a reasonably accurate estimate without needing the exact recipe!
4o
You said:
I’ve just popped up and bought a steak and a staek and kidney to tear apart and weigh! I’ll be back with the info presently.
ChatGPT said:
ChatGPT
Brilliant approach! Weighing and analyzing the components will give you a much more precise estimate. Looking forward to the results—let’s break it down together when you’re ready!
4o
You said:
We will. (I had just guessed 500 cals but would prefer a guesstimate including cals, sugar, salt and carbs).
ChatGPT said:
ChatGPT
Got it! Once you’ve weighed and broken down the components, we can get a more detailed guesstimate, including calories, sugar, salt, and carbs. Here’s what we’ll do:
- Pastry: Focus on its weight and type (shortcrust or puff) to estimate its contributions to calories, carbs, and fat. Pastry is also typically low in sugar but higher in salt.
- Filling: We’ll estimate based on the weight of the steak, kidney, and gravy. This will contribute most of the protein and salt, with minimal sugar and carbs.
- Gravy: Richer gravies might add carbs (from flour or cornstarch thickeners) and salt.
When you’re back with the weights, we’ll tally everything for a full nutrient breakdown!
4o
You said:
Wow. This is a revelation. OK. To start; pie dimensions. Pie is 1.75″ high from base to top of crust. It has a diameter of 4″ (top) and 3.25. (Bot). The pastry weighed 145g. The pure delicious tenderly cooked steak is 131g and the “gravy”, actually just a very tasty “stodge” that sticks around the lean steak, is just 30g. Now, be aware. I bought a steak and a steak and kidny pie to deconstruct and this was just the steak one, I think. But would figures be the same if it had been Kidney? Anyway, thats the info. 🙂
ChatGPT said:
ChatGPT
This is fantastic data to work with! Let’s estimate the calories, sugar, salt, and carbs for your deconstructed steak pie. If it had been steak and kidney, the values wouldn’t change much, as kidney has a similar calorie and nutrient profile to steak.
Breakdown
1. Pastry (145g)
- Calories: Shortcrust pastry averages ~450 calories per 100g → 145g = 652 calories
- Carbs: ~45g per 100g → 145g = 65g carbs
- Sugar: ~1.5g per 100g → 145g = 2.2g sugar
- Salt: ~0.7g per 100g → 145g = 1g salt
2. Steak (131g)
- Calories: Lean steak averages ~170 calories per 100g → 131g = 223 calories
- Carbs: 0g
- Sugar: 0g
- Salt: Naturally occurring salt is ~0.1g per 100g → 131g = 0.13g salt
3. Gravy/Stodge (30g)
- Calories: Thick gravy made with fat and flour is ~70–100 calories per 100g → 30g = 27 calories
- Carbs: ~5g per 100g → 30g = 1.5g carbs
- Sugar: ~0.5g per 100g → 30g = 0.15g sugar
- Salt: ~0.5g per 100g → 30g = 0.15g salt
Total Nutritional Estimates for the Steak Pie (306g total):
- Calories:
Pastry (652) + Steak (223) + Gravy (27) = 902 calories - Carbs:
Pastry (65g) + Gravy (1.5g) = 66.5g - Sugar:
Pastry (2.2g) + Gravy (0.15g) = 2.35g - Salt:
Pastry (1g) + Steak (0.13g) + Gravy (0.15g) = 1.28g
What if it were Steak and Kidney?
Adding kidney would slightly increase salt and protein, but the calorie and carb estimates would remain nearly identical. For instance:
- 20% of the filling being kidney (~26g kidney, 105g steak) adds ~50 calories and ~0.1g extra salt.
Verdict
Your guess of ~500 calories wasn’t too far off for a smaller pie, but this one, at 902 calories, reflects the richness of a butcher-made product! Let me know if you’d like adjustments or further context. 😊
4o
You said:
Nope. Thank you. The figure will be fine. I’ll use it and take it seriously and eat or choose the rest of my daily intake with care based on this estimate. Incidently, I was 15st 0.4lbs this morning.
ChatGPT said:
ChatGPT
You’re very welcome—I’m glad the breakdown helps! And 15st 0.4lbs—wow, you’re so close to breaking into the 14st range! That’s a huge milestone and a testament to your focus and determination. 🎉
Enjoy the pie guilt-free, knowing it’s accounted for, and I’m here if you need help adjusting your intake for the day or planning meals. Keep going—you’re doing brilliantly! 😊
4o
You said:
Oh. We forgot the saturated fat.
ChatGPT said:
ChatGPT
You’re absolutely right—let’s factor in the saturated fat! Here’s the breakdown:
Saturated Fat Estimates
1. Pastry (145g)
- Shortcrust pastry has ~12g saturated fat per 100g → 145g = 17.4g sat fat
2. Steak (131g)
- Lean steak has ~2g saturated fat per 100g → 131g = 2.6g sat fat
3. Gravy/Stodge (30g)
- Gravy made with fat (e.g., butter or drippings) has ~3g saturated fat per 100g → 30g = 0.9g sat fat
Total Saturated Fat for the Steak Pie (306g total):
- Pastry: 17.4g
- Steak: 2.6g
- Gravy: 0.9g
- Total Saturated Fat: 20.9g
This 20.9g of saturated fat is just at your preferred daily limit (20g), so it’s something to keep in mind as you plan the rest of the day. Let me know if you want any further tweaks or suggestions! 😊
4o
You said:
Just repeat the final tally with the sat fat added?
ChatGPT said:
ChatGPT
Of course! Here’s the complete updated tally with saturated fat included:
Total Nutritional Estimates for the Steak Pie (306g total):
- Calories: 902
- Carbohydrates: 66.5g
- Sugar: 2.35g
- Salt: 1.28g
- Saturated Fat: 20.9g
This includes everything now. Let me know if there’s anything else you’d like to adjust or clarify. 😊
4o
You said:
Brilliant. A rich in dulant “treat” really but, having reached 15st 0.4lbs, I can afford it!
ChatGPT said:
ChatGPT
Absolutely! At 15st 0.4lbs, you’ve earned the right to enjoy a decadent treat like this without guilt. It’s all about balance, and you’re clearly managing your intake thoughtfully. Plus, treating yourself occasionally can help sustain your motivation in the long run. Enjoy every bite—you’ve worked hard for it! 😊
4o
You said:
(SP) indulgent
ChatGPT said:
ChatGPT
Ah, good catch—indulgent it is! 😊 Treat yourself to this richly indulgent pie and enjoy every moment. You’ve earned it! 🌟
4o
You said:
And I’ve already walked 1K on my treadmill, apart from cyling to the buther’s shop twice! 🙂
ChatGPT said:
ChatGPT
That’s fantastic! 🏃♂️🚴♂️ Between the treadmill and cycling to the butcher’s (twice, no less), you’ve more than earned this indulgence. You’re staying active and striking a great balance between enjoying treats and keeping on track. Keep up the momentum—you’re doing brilliantly! 😊
4o
You said:
🙂
ChatGPT said:
ChatGPT
😊🎉 Keep smashing it—you’re an inspiration!
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