How Fatty is a Strip Steak? Unpacking the Nutritional Facts

December 10, 2025 •

4 min read

While some cuts of beef are extremely fatty, a 3-ounce serving of a cooked New York strip steak is considered a relatively lean protein source, often containing just 6 grams of total fat. The precise amount of fat in a strip steak, however, depends on factors like the grade of beef, the cut's marbling, and how it is prepared.

Quick Summary

This guide examines the fat content of a strip steak, differentiating between marbling and trim. It details nutritional information, compares the cut to other steaks, and explains how cooking methods like grilling and pan-searing influence the final fat percentage. The article helps consumers understand what contributes to a steak's fattiness.

Key Points

Moderate Fat Content: A strip steak is considered to have a moderate fat content, making it a balanced choice between leaner and fattier cuts.
Marbling Determines Richness: The level of marbling, or intramuscular fat, greatly influences a strip steak's flavor, juiciness, and overall fat percentage.
USDA Grade Impacts Fattiness: Higher USDA grades like Prime indicate more marbling and thus a fattier steak, while Select beef is leaner.
Cooking Method Matters: Grilling or broiling reduces fat by allowing it to drip off, whereas pan-searing with added fat increases the total fat content.
Portion and Trim are Key: Managing fat intake from a strip steak can be controlled by choosing a smaller portion size and trimming the external fat cap.
Nutrient-Dense Protein Source: Regardless of its fat level, a strip steak remains a high-quality protein source rich in nutrients like iron and zinc.

Understanding the Fat in a Strip Steak

When asking, "How fatty is a strip steak?", it's important to understand the different types of fat present. The fat in any cut of beef, including a New York strip, can be broadly categorized into two types: subcutaneous fat, also known as the 'fat cap,' and intramuscular fat, or 'marbling'. The fat cap is the thick layer of fat around the perimeter of the steak, which is often trimmed by the butcher or removed before eating. Marbling, on the other hand, are the thin, white flecks of fat dispersed within the muscle fibers. This intramuscular fat is what contributes significantly to the steak's flavor and juiciness as it melts during cooking.

The Role of Marbling and USDA Grading

The amount of marbling is a primary indicator of a steak's richness and is a key factor in the USDA grading system. The three most common grades are Prime, Choice, and Select. USDA Prime beef has the highest level of marbling, making it the most tender and flavorful, and consequently, the most expensive. USDA Choice is a high-quality, widely available grade with less marbling than Prime but still offers good flavor and tenderness. Select beef has the least amount of marbling, is leaner, and can be less juicy and tender. Therefore, a Prime strip steak will be notably fattier and more decadent than a Select strip steak of the same size. For health-conscious diners, choosing a Select or leaner Choice cut, or trimming the external fat, is a good way to control fat intake.

Strip Steak Nutritional Profile

The nutritional content of a strip steak can vary depending on its size, grade, and cooking method. A standard 3-ounce (approx. 85g) serving of a cooked, lean-trimmed strip steak is a rich source of protein and essential nutrients like iron, zinc, and B vitamins.

Fat Content: As seen in different nutritional data, a cooked, lean-trimmed 3-ounce serving can contain as little as 6 grams of fat, with around 2.6 grams being saturated fat. In contrast, an 8-ounce (½ lb) untrimmed New York strip can have 38 grams of total fat, with 15 grams of saturated fat. This highlights the importance of portion size and preparation.
Protein: A 3-ounce serving provides approximately 23 to 25 grams of high-quality protein. Larger portions, like an 8-ounce steak, will have proportionally more protein, with up to 46 grams.
Calories: Calorie content is directly tied to the fat and protein levels. A 3-ounce portion can range from 155 to 200 calories, while an 8-ounce steak can contain over 500 calories.

How Cooking Methods Impact Fat Content

The way you cook a strip steak directly influences its final fat content. High-heat methods like grilling and broiling allow excess fat to render and drip away from the meat, effectively reducing the total fat consumed. Conversely, pan-searing with additional butter or oil will increase the overall fat and calorie count. For those focused on a lower-fat meal, grilling or broiling is the superior choice, while those prioritizing flavor and a richer texture may prefer the fat-adding techniques of a skillet.

Comparing Strip Steak to Other Cuts

To provide context for how fatty is a strip steak, it's helpful to compare it to other popular cuts. The strip is generally considered a moderately fatty cut, landing between leaner options like top sirloin and fattier steaks such as the ribeye.


Feature	Strip Steak (NY)	Ribeye	Eye of Round	Flank Steak
Marbling	Moderate, often well-distributed	High, with a rich cap of fat	Very little	Very little
Flavor	Bold, beefy	Very rich and buttery	Mild	Strong, beefy
Tenderness	Quite tender	Exceptionally tender	Less tender	Moderate
Fat Content	Moderate	High	Very Lean	Lean
Best For	Grilling, pan-searing	Pan-searing, grilling	Roasting, slow cooking	Grilling (marinated)

Conclusion: Finding the Right Balance

Ultimately, whether a strip steak is considered 'fatty' is a matter of perspective and preparation. It offers a satisfying beefy flavor and good tenderness without being excessively rich, making it a well-balanced choice. By selecting a grade with less marbling, trimming the external fat, and opting for a low-fat cooking method like grilling, a strip steak can fit into a healthy dietary plan. For those who prioritize flavor and richness, choosing a more highly marbled cut or pan-searing with added fats will enhance the steak's decadent qualities. The key is to understand the factors that influence the fat content and to choose and prepare your steak according to your personal taste and health goals.

Expert Recommendations for a Flavorful Yet Balanced Steak

For an excellent example of selecting a quality, well-marbled steak, consider the process of a reputable butcher. As noted by D'Artagnan Foods, a high-grade Choice New York strip offers a flavorful experience without being overly fatty, provided it's properly trimmed and prepared. By understanding the grade and cut, you can enjoy a delicious and satisfying steak that meets your dietary preferences.

Frequently Asked Questions

A strip steak is generally considered a moderately fatty cut, positioning it between very lean options like flank or sirloin and very fatty ones like ribeye.

A New York strip steak typically has less fat than a ribeye. While both are flavorful, the ribeye is known for its extensive marbling and richer fat cap, making it a fattier cut overall.

The fat content varies by size and trim. A 3-ounce cooked serving of a lean-trimmed strip steak can have as little as 6 grams of fat, while an 8-ounce serving can have significantly more.

USDA grading is directly related to fat content. Higher grades like Prime have more marbling (intramuscular fat), resulting in a fattier steak, while Select beef has the least.

Yes, you can reduce the fat by trimming the external fat cap before cooking. Choosing a leaner grade like USDA Select or opting for cooking methods like grilling or broiling, which allow fat to drip away, also helps.

Yes, a grass-fed strip steak often has a different fat profile than a grain-fed steak, potentially containing higher levels of beneficial conjugated linoleic acid (CLA) and Omega-3 fatty acids, though the overall fat content can still be significant.

Yes, the flavor and juiciness of a strip steak are significantly enhanced by its fat content, particularly the marbling. The fat melts during cooking, basting the meat and infusing it with a rich, beefy flavor.