Demystifying Steak: How many calories are in 300g of grilled steak?

November 9, 2025 •

4 min read

Grilled steak offers a rich source of protein and essential nutrients, but its calorie count varies significantly depending on the cut and fat content. Understanding how many calories are in 300g of grilled steak? requires examining the difference between cuts like a marbled ribeye and a lean fillet, as this is the primary factor influencing its energy content.

Quick Summary

Calorie counts for 300g of grilled steak depend on the cut, with fattier ribeye containing more calories than leaner tenderloin. Learn the nutritional differences between popular cuts to make informed dietary choices.

Key Points

Cut is Key: The calorie count in a 300g grilled steak depends most on the cut; fattier cuts like ribeye have more calories than leaner cuts like tenderloin.
Ribeye Calories: A 300g grilled ribeye, with its higher fat content, can contain around 747 calories.
Lean Steak Calories: Leaner 300g cuts like tenderloin and trimmed sirloin are lower in calories, around 600-606 kcal.
Rich in Nutrients: Steak is an excellent source of high-quality protein, iron, zinc, and B vitamins, regardless of the cut.
Grilling is Healthier: Grilling allows excess fat to drip off, making it a healthier cooking method than pan-frying for reducing calorie and fat intake.
Portion Control Matters: Restaurant portions are often larger than recommended serving sizes, so mindful portioning is important for managing calorie intake.

The Calorie Equation: Factors Influencing a 300g Grilled Steak

The number of calories in a 300g portion of grilled steak is not a single, fixed number. It's a spectrum that depends on several key variables, with the cut of beef being the most influential factor. Fatty cuts contain significantly more calories than leaner ones due to the higher energy density of fat compared to protein. Grilling, as a cooking method, also plays a role by allowing some of the fat to render and drip away. The specific figures can vary, but based on nutritional data, a 300g portion generally falls within a predictable range depending on the cut selected.

Comparing Popular Steak Cuts

Different cuts of steak have distinct marbling patterns (intramuscular fat), which directly correlates with their calorie and fat content. Here's a look at how popular choices stack up for a 300g grilled portion:

Ribeye (Fattier Cut): A 300g grilled ribeye, known for its rich marbling, can contain around 747 calories. This higher calorie count is due to its generous fat content, which also contributes to its tender texture and flavor.
Sirloin (Leaner Cut): A 300g grilled sirloin, especially one trimmed of visible fat, is a leaner option. It typically provides approximately 603 calories. This cut offers a robust flavor with less fat than a ribeye.
Tenderloin/Fillet Mignon (Very Lean Cut): As one of the leanest cuts, a 300g grilled tenderloin (or fillet mignon, which comes from the tenderloin) contains an estimated 606 calories, assuming some lean and fat content. For a raw, lean-only tenderloin, the calorie count would be even lower, around 474 calories.

More Than Just Calories: The Nutritional Profile of Steak

Beyond its energy value, grilled steak is a nutritional powerhouse, providing more than just protein. It is a "complete protein," meaning it contains all nine essential amino acids needed for muscle growth and repair. Additionally, a 3.5-ounce (100g) portion delivers an impressive list of essential vitamins and minerals.

A serving of steak is rich in:

Iron: Crucial for transporting oxygen throughout the body, and the iron in red meat is more easily absorbed than from plant-based sources.
Zinc: An essential mineral that supports a healthy immune system, brain function, and wound healing.
B Vitamins: Especially vitamin B12, which is vital for nerve function and red blood cell development. Steak provides a significant portion of the daily recommended intake.
Selenium: A powerful antioxidant that protects against cell damage.

The Healthy Grilling Method

Grilling is often considered a healthier cooking option for steak than pan-frying, as it allows excess fat to drip away, reducing the overall calorie count. To maximize the health benefits, consider these tips:

Choose Leaner Cuts: Opt for sirloin or tenderloin over fatty cuts like ribeye to reduce saturated fat and calorie intake.
Trim Excess Fat: Trimming visible fat before grilling prevents flare-ups and reduces the formation of harmful compounds called PAHs.
Use Marinades: Marinating steak for at least 30 minutes in an antioxidant-rich mixture of herbs, spices, and olive oil can reduce the formation of harmful compounds during high-heat cooking.
Avoid Charring: Cook the steak to your desired doneness without letting it char. Charred meat can contain carcinogenic substances, so it is best to avoid eating those portions.

The Final Word on Steak in a Healthy Diet

Ultimately, a 300g grilled steak can certainly be part of a healthy and balanced diet, but moderation and smart choices are key. Paying attention to the cut of meat, managing portion sizes, and using healthy cooking techniques will help you reap the nutritional benefits of steak while keeping your health goals in check.

Calorie and Nutrition Comparison: 300g Grilled Steak Cuts


Cut	Estimated Calories (per 300g)	Primary Characteristics
Ribeye	~747 kcal	Higher fat, rich marbling, very tender and flavorful.
Sirloin (trimmed)	~603 kcal	Leaner profile, robust flavor, good balance of taste and health.
Tenderloin (lean)	~606 kcal	Very lean, exceptionally tender, lower fat content.

How many calories are in 300g of grilled steak? Conclusion

To answer the question, how many calories are in 300g of grilled steak?, there is no single answer, but it typically ranges from approximately 600 calories for a leaner cut like tenderloin to over 700 calories for a fattier cut like a ribeye. The most important takeaway for a nutrition-conscious diner is that the cut of beef is the primary determinant of the final calorie count. Choosing a leaner cut, such as sirloin or tenderloin, and employing healthy grilling techniques can help you enjoy steak as part of a balanced diet while still meeting your health goals. Paired with nutrient-dense sides like vegetables, a perfectly grilled steak can be a satisfying and nutritious meal.

For more information on balancing meat consumption within a healthy diet, the World Health Organization provides comprehensive guidelines.

Frequently Asked Questions

A fatty cut like a 300g grilled ribeye can contain over 700 calories, while a comparably sized lean cut like tenderloin or trimmed sirloin will have closer to 600 calories.

Yes, grilling is one of the healthier cooking methods for steak. As the meat cooks, excess fat can render and drip away from the steak, naturally reducing its fat and calorie content compared to cooking methods like pan-frying where the meat sits in its own fat.

Grilled steak provides a high-quality, complete protein, and is rich in essential micronutrients like iron, zinc, and B vitamins, which are important for muscle health, immune function, and energy.

While a 300g steak is a sizable meal, expert recommendations often suggest smaller portions, such as 3 to 4 ounces (85-115g), as part of a regular healthy diet. Larger portions can be enjoyed occasionally, especially by those with higher energy needs.

To reduce calories, choose leaner cuts like sirloin or tenderloin, trim any visible fat before cooking, and pair the steak with low-calorie, high-fiber sides such as grilled vegetables or a large salad instead of starchy carbs.

Intramuscular fat, or marbling, significantly enhances a steak's flavor and tenderness. However, since fat is more calorie-dense than protein, a steak with higher marbling will have a higher calorie count.

Yes, you can enjoy a grilled ribeye on a diet, but it requires mindful portioning. Opt for a smaller serving or balance its higher calorie count by choosing very light, low-calorie sides.