Are Steaks High in Calories? A Comprehensive Guide

October 23, 2025 •

2 min read

While a 3.5-ounce serving of lean sirloin steak contains around 200 calories, the calorie content can vary dramatically depending on the cut and preparation. This means that while some steaks are undeniably high in calories, others can be a surprisingly lean and nutrient-dense addition to your diet.

Quick Summary

The calorie count of steak is influenced by the cut's fat content, marbling, and cooking technique. Leaner options like sirloin or flank steak provide high protein with fewer calories, while fattier cuts like ribeye are more calorie-dense. Portion size and preparation are key factors for managing steak's caloric impact.

Key Points

Depends on the cut: Steaks vary widely in calories, primarily due to fat content; a fatty ribeye has more calories than a lean sirloin.
Choose leaner cuts: For a lower-calorie option, opt for cuts like eye of round, top sirloin, or flank steak.
Cooking method matters: Grilling or broiling is healthier than pan-frying with lots of oil or butter, as it allows excess fat to drip away.
Practice portion control: The American Heart Association suggests a 3-ounce cooked portion of meat, which is significantly smaller than a typical restaurant serving.
High in protein: Despite calorie variations, steak is a complete protein source, providing essential amino acids and promoting satiety.
Rich in nutrients: Steak is a great source of essential nutrients like iron, vitamin B12, and zinc.
Balance your meal: Pair steak with high-fiber vegetables and whole grains to create a well-rounded and balanced meal.

The Core Calorie Factors: Cut, Fat, and Cooking

The calorie content of steak is determined by the specific cut of meat, its fat content (including marbling), and the cooking method used. Different cuts have varying muscle-to-fat ratios, with cuts like ribeye having more marbling and thus higher calorie density compared to leaner options such as top round. Fat contains more calories per gram than protein, so steaks with more visible fat will have a higher calorie count. The cooking method also plays a role; grilling, broiling, and pan-searing with minimal oil are healthier options, while cooking with significant butter or oil increases calories. Healthy methods allow excess fat to drain away.

Comparison of Popular Steak Cuts

The calorie content of steak varies significantly by cut. Below is a comparison of common cuts based on a standard 3.5 oz (100g) cooked serving.


Steak Cut	Approximate Calories (3.5 oz / 100g)	Fat Content	Protein Content
Eye of Round	150-160	Very Lean (4g)	Very High (28-29g)
Sirloin	180-200	Lean (7-9g)	High (27-30g)
Flank Steak	190-200	Lean (7-8g)	High (28-29g)
Filet Mignon	185-227	Moderately Lean (7-10g)	High (26-30g)
Skirt Steak	210-215	Moderate (10-12g)	High (26-27g)
T-Bone	200-275	Moderate (18-20g)	High (25-30g)
Ribeye	250-300	High (20-25g)	Moderate (24-30g)

Steak's Nutritional Advantages

Beyond calories, steak offers valuable nutritional benefits. It is a high-quality source of complete protein, containing all essential amino acids necessary for muscle health and satiety. Steak is also rich in easily absorbed heme iron, vital for oxygen transport and preventing anemia. Furthermore, it provides essential micronutrients like vitamin B12, zinc, and selenium.

How to Make Your Steak Dinner Healthier

Enjoying steak while being calorie-conscious is achievable with smart choices. To manage calories, select leaner cuts such as eye of round, sirloin, or flank steak. Portion control is crucial; a healthy serving is typically 3 to 4 ounces, about the size of a deck of cards. Healthy cooking methods like grilling or broiling allow fat to drain, and using minimal healthy oil for pan-searing is recommended. Flavor can be enhanced with herbs and spices instead of heavy sauces. Finally, balance your meal with low-calorie, high-fiber side dishes like vegetables or whole grains to promote fullness without excess calories.

Conclusion

In conclusion, whether steaks are high in calories depends on the cut and preparation. Fatty cuts like ribeye will be more calorie-dense than leaner options such as sirloin. By choosing leaner cuts, controlling portion sizes, employing healthy cooking methods, and balancing the meal with nutritious sides, steak can be a flavorful and beneficial component of a healthy diet.

Frequently Asked Questions

The leanest and lowest-calorie cuts of steak are generally round steaks, such as the eye of round and top round, as they contain very little fat.

Yes, grilling is a healthier cooking method for steak because it allows excess fat to drip away from the meat, reducing the overall calorie count compared to pan-frying.

A typical restaurant steak is often larger than a healthy portion, potentially containing 600-800 calories or more, especially for a fatty cut like a 10 oz ribeye.

Ribeye steak is higher in calories than sirloin due to its significantly higher marbling and fat content.

Grass-fed steak often has a slightly leaner fatty acid profile with more omega-3s, but the overall calorie and protein content are very similar to grain-fed beef. The difference is minimal for weight loss purposes, and portion control is more important.

To eat steak on a diet, choose a lean cut like sirloin or flank steak, control your portion size (3-4 ounces), and use healthy cooking methods like grilling or broiling with minimal added fat.

A healthy portion size for cooked steak is typically 3 to 4 ounces, which is roughly the size of a deck of cards or an adult's palm.