Does steak have high calories? A nutritional breakdown by cut and cooking method

December 4, 2025 •

4 min read

A 3.5-ounce serving of lean sirloin steak provides approximately 200 calories, while the same size ribeye can pack nearly 300 calories. The question of "does steak have high calories?" therefore has a nuanced answer that depends heavily on your specific choice.

Quick Summary

The calorie content of steak depends largely on the cut and fat content, with fattier options being higher in calories. Cooking methods and portion sizes also significantly influence the total energy.

Key Points

Cut is Key: Leaner cuts like sirloin have significantly fewer calories than fattier, marbled cuts like ribeye.
Cooking Method Matters: Grilling or broiling allows fat to drip away, while pan-frying with oil or butter adds calories.
Portion Control is Crucial: A standard serving is smaller than typical restaurant portions, so be mindful to avoid overconsumption.
High Protein Density: Steak is an excellent source of high-quality protein and essential nutrients like iron and B12.
Potential Health Risks: High consumption of fatty red meat is associated with heart health concerns, so moderation is recommended.
Grass-Fed vs. Grain-Fed: Grass-fed beef is generally leaner and may contain fewer calories than grain-fed beef.
Trim the Fat: Trimming visible fat before cooking is a simple way to reduce the calorie and saturated fat content of any steak.

The question of whether steak has high calories cannot be answered with a simple yes or no. The true caloric value is a complex sum of variables, including the specific cut of meat, its fat content, how it is cooked, and the portion size. Understanding these factors allows for a more informed decision that aligns with dietary goals.

The Primary Factor: Steak Cut and Fat Content

Calories in steak primarily come from protein and fat. Since protein content is relatively consistent across most cuts, the fat content becomes the biggest determinant of calories. Cuts with high marbling—the white specks of fat within the muscle—will have a higher calorie count than leaner cuts. This marbling contributes to the rich flavor and tenderness often prized in steaks like the ribeye.

Leaner Cuts for the Calorie-Conscious

Top Sirloin: A lean and flavorful cut that offers a good balance of taste and nutrition. A 100g serving typically falls between 150 and 200 calories.
Filet Mignon (Tenderloin): Known for its tenderness, this is one of the leanest cuts available, often having a calorie count similar to sirloin.
Flank Steak: This cut is notably lean, and its high mineral content makes it a healthy choice.
Top Round: A very lean and inexpensive option, often prepared as London broil.

Fattier Cuts for the Flavor-Focused

Ribeye: Celebrated for its rich marbling, the ribeye is high in fat, which results in a higher calorie count, sometimes over 290 calories per 100g.
T-bone and Porterhouse: These cuts include a portion of the tenderloin and a portion of the strip steak. The calorie count depends on the relative size of each section, but they are generally higher due to the fat content.

The Impact of Cooking Method

Even with the same cut, the preparation method can significantly alter the final calorie total. Cooking with added fats like butter or oil will inevitably increase the calorie count. Healthier methods like grilling or broiling allow excess fat to drip away from the meat, resulting in a leaner final product.

Healthier Cooking Methods

Grilling: High heat cooks the steak quickly and allows fat to melt and drip away.
Broiling: Similar to grilling, broiling cooks the steak with intense heat from above, which helps render fat.
Pan-searing (with minimal oil): A small amount of olive or avocado oil can create a delicious crust without adding excessive calories.

Cooking Additions to Limit

Heavy Sauces: Cream-based or high-sugar sauces can add hundreds of calories.
Excess Butter or Oil: Cooking a steak in a large amount of fat will increase its caloric density.
High-Calorie Sides: A balanced meal with steak is often undone by rich sides like fries or loaded mashed potatoes.

Steak vs. Other Proteins: A Calorie Comparison

When compared to other common protein sources, steak is not uniformly higher in calories. Leaner cuts of steak are comparable to or slightly higher in calories than skinless chicken breast or certain types of fish, but richer, fattier cuts are substantially higher. Steak also offers specific nutritional benefits that some other proteins do not, such as highly bioavailable heme iron.

Comparison Table: Calories and Fat in Different Steaks (per 100g cooked)


Steak Cut	Approximate Calories	Total Fat (g)
Top Sirloin	201	7.8
Filet Mignon	227	11.0
Skirt Steak	215	11.1
Ribeye	291	20.8

Making Smart Choices for a Healthier Steak

To enjoy steak while managing your calorie intake, consider these practical tips:

Select a Leaner Cut: Opt for sirloin, flank, or tenderloin to keep calories in check.
Trim Visible Fat: Before cooking, trim off any excess external fat to reduce calories and saturated fat.
Use Calorie-Wise Cooking Methods: Grill or broil your steak instead of frying it.
Mind Your Portion Size: Stick to a 3- to 5-ounce serving, which is roughly the size of a deck of cards. Restaurant portions can be significantly larger.
Pair with Healthy Sides: Complement your steak with low-calorie, high-fiber options like roasted vegetables or a large salad.
Flavor with Herbs and Spices: Use marinades with low-sodium soy sauce or herbs like rosemary instead of rich, creamy sauces.

Conclusion: So, Does Steak Have High Calories?

Ultimately, whether steak has high calories is not a fixed truth but a variable dependent on your choices. A marbled ribeye fried in butter and served in a large portion will undoubtedly be a high-calorie meal, but a lean, grilled sirloin paired with vegetables can be a nutritious and moderate-calorie option. By understanding the nuances of cuts and preparation, you can confidently fit steak into a balanced diet without compromising your health goals. For comprehensive nutrition data, authoritative sources like the USDA's FoodData Central can be a valuable tool.

Frequently Asked Questions

Leaner cuts such as top sirloin, flank steak, tenderloin (filet mignon), and top round are generally the lowest in calories due to less fat content.

Cooking methods like grilling or broiling allow fat to drip away, reducing overall calories. Conversely, frying in oil or butter adds significant calories.

Yes, grass-fed beef tends to be leaner overall and typically has fewer calories per serving compared to grain-fed beef.

Yes, trimming the visible fat from a steak before cooking can significantly lower its total calorie and saturated fat content, making it a healthier option.

Restaurant steaks are often much larger than a standard 3- to 5-ounce serving and can be cooked with a lot of added fat, making their calorie count substantially higher than home-cooked versions.

Yes, when consumed in moderation, choosing leaner cuts, and using healthy cooking methods, steak can be a nutrient-dense part of a balanced diet that provides essential vitamins and minerals.

Common mistakes include dousing the steak in heavy sauces or butter, ordering excessively large portions, and pairing it with high-calorie side dishes like creamy mashed potatoes or french fries.