How many calories are in 10 oz of cooked steak?

October 29, 2025 •

4 min read

According to nutritional data, a 10-ounce cooked ribeye steak can contain over 800 calories, while a leaner tenderloin cut offers significantly fewer calories. Understanding how many calories are in 10 oz of cooked steak? is a crucial first step for anyone tracking their dietary intake, as the caloric and fat content varies dramatically based on the cut and preparation method.

Quick Summary

The exact number of calories in a 10 oz cooked steak is not a single value but depends heavily on the specific cut of beef, its fat content, and the cooking method used. A leaner cut like sirloin will have a different calorie count than a fattier, more marbled ribeye.

Key Points

Cut Determines Calories: Leaner steak cuts like sirloin (approx. 440–650 kcal) have significantly fewer calories than fattier cuts like ribeye (approx. 750–850 kcal) for a 10 oz cooked portion.
Marbling Matters: The amount of intramuscular fat, or marbling, is the biggest factor in caloric content, so choosing a well-trimmed cut can reduce fat and calories.
Cooking Method Impacts Intake: Grilling or broiling adds no extra calories, whereas pan-frying with oil or butter can substantially increase the total caloric load.
Restaurant Meals Can Hide Calories: Be mindful that restaurant-prepared steaks often include added fats and rich sauces that dramatically raise the calorie count compared to a homemade version.
Portion Control is Key: A 10 oz steak is a large single serving. Splitting it or opting for a smaller cut can help manage your total calorie intake effectively.
Balance with Healthy Sides: Pairing steak with low-calorie, high-fiber vegetables instead of heavy, calorie-dense sides is a great strategy for a more balanced meal.

Understanding Calorie Count in Steak

For those who enjoy a juicy steak but are mindful of their nutrition, knowing the calorie count is essential. The seemingly simple question of "How many calories are in 10 oz of cooked steak?" has a nuanced answer. The primary factors influencing the caloric total are the cut of beef, the amount of marbling (intramuscular fat), and the cooking process. A rich, fatty ribeye will provide a much higher calorie load than a lean sirloin of the same weight.

Calorie Breakdown by Popular Steak Cuts

Beef cuts are not created equal when it comes to caloric density. Here is a closer look at the nutritional content of common 10 oz cooked steaks.

The Leanest Cuts: Sirloin and Tenderloin

If you're aiming for a lower-calorie meal, focusing on lean cuts is key. Sirloin steak and filet mignon (a type of tenderloin) are excellent options. A 10 oz portion of center-cut top sirloin can contain approximately 440 to 650 calories, depending on the fat trim and preparation. For example, one source notes a 10 oz cooked, broiled tenderloin as containing about 573 calories, which is a moderate option. These cuts are prized for their tenderness and lower fat content, making them a healthier choice for those watching their weight.

The Moderately Fatty Cuts: New York Strip

A New York strip steak, also known as a Kansas City strip or top loin, offers a balance of tenderness and flavor with a moderate amount of marbling. A 10 oz cooked New York strip steak generally falls in the middle of the calorie range, with estimates around 550 to 670 calories. This makes it a popular choice for those who want a flavorful steak without the high fat content of a ribeye.

The Fattiest Cuts: Ribeye

For those who prioritize flavor and juiciness, the ribeye is a classic choice. However, this comes with a higher calorie count due to its significant marbling. A 10 oz cooked ribeye steak is one of the highest-calorie options, with estimates ranging from 700 to 850 calories. This high-fat content is what gives the ribeye its signature rich flavor and tender texture, but it should be consumed in moderation if you are managing your fat and calorie intake.

Factors Influencing Calorie Counts

Beyond the initial cut of beef, several other elements affect the final calorie count of your cooked steak. Being aware of these can help you make better nutritional decisions.

Fat Trimming: The amount of external fat trimmed off a steak can significantly reduce its calorie content. A 'prime' cut with more marbling will naturally have more calories than a 'select' or 'choice' grade cut.
Cooking Method: The way you cook your steak matters. Grilling or broiling without added oils is the healthiest option, as it doesn't introduce extra fat. Pan-frying in butter or oil, or cooking with creamy sauces, will drastically increase the overall calories.
Marinades and Sauces: Many restaurant steaks and even homemade versions are prepared with high-calorie marinades and rich sauces. These can add hundreds of calories and grams of fat to your meal. Choosing a simple seasoning rub and skipping heavy sauces is a better alternative.
Restaurant vs. Home Cooking: When you cook at home, you have complete control over the ingredients. Restaurant preparation, on the other hand, often involves more butter, oil, and salt than you might use yourself, leading to a higher calorie count per serving. Some restaurant-specific nutritional facts reveal very high calorie counts for steaks that are likely prepared with additional fats.

Comparison of Steak Cuts (Approx. 10 oz, cooked)


Steak Cut	Estimated Calories	Total Fat (Approx.)	Protein (Approx.)
Tenderloin (Filet Mignon)	500-600 kcal	22-24g	87-88g
Sirloin	550-650 kcal	22-44g	57g+
New York Strip	550-670 kcal	30-43g	58-77g
Ribeye	750-850 kcal	60-72g	42-49g

Making a Healthier Steak Choice

Making smarter choices when enjoying steak can significantly impact your diet. Here are some tips:

Choose Wisely: Opt for leaner cuts like sirloin, tenderloin, or flank steak instead of fatty ribeyes. They provide plenty of protein with fewer calories.
Portion Control: A 10 oz steak is often a larger portion than necessary for a single meal. Consider splitting a larger steak or saving half for another meal to manage calorie intake.
Trim the Fat: Before cooking, trim any visible, separable fat from the cut of beef. This simple step can shave off a noticeable amount of calories.
Opt for Grilling or Broiling: As mentioned, these cooking methods require little to no added oil or butter, keeping the steak's caloric content at its natural level.
Balance Your Meal: Pair your steak with nutrient-dense, low-calorie sides like roasted vegetables, a large salad, or steamed broccoli instead of high-calorie options like mashed potatoes or creamy pasta.

Conclusion: Informed Choices for a Balanced Diet

The number of calories in a 10 oz cooked steak is not a static figure but a variable that changes based on the cut, preparation, and fat content. Leaner cuts such as tenderloin and sirloin offer a high-protein, lower-calorie option, while marbled ribeye is a richer, more calorie-dense meal. By understanding these differences and controlling your portion size and cooking method, you can easily fit steak into a healthy, balanced diet while still enjoying its flavor and nutritional benefits.

For more detailed nutritional information on various foods, including meat, you can consult databases like the USDA FoodData Central. This resource provides comprehensive data that can help you make informed food choices.

Frequently Asked Questions

The lowest calorie 10 oz cooked steak cut is typically a lean, trimmed tenderloin or a top sirloin, which can range from 440 to 650 calories, depending on the fat trim.

Cooking a steak does not add a significant amount of calories unless you use high-calorie ingredients like butter, oil, or rich sauces. Grilling or broiling without added fat is the lowest-calorie cooking method.

A ribeye steak is higher in calories because it has a higher fat content and more marbling throughout the muscle. This fat is what contributes to its signature flavor but also increases its caloric density.

Yes, trimming visible, separable fat from a steak before cooking can reduce the overall calorie count. The more fat you remove, the leaner the final cooked product will be.

The calorie count of raw steak is different from cooked steak. For instance, a 10 oz raw sirloin with lean and fat trimmed to 1/8" contains approximately 570 calories. The caloric density changes as moisture is lost during cooking.

Yes, steak is an excellent source of high-quality protein. A 10 oz cooked portion of beef, even from leaner cuts, can provide a substantial amount of protein, contributing to muscle repair and overall health.

To prepare a healthy 10 oz steak, choose a lean cut like sirloin or tenderloin, trim excess fat, and use a low-calorie cooking method such as grilling or broiling. Season with herbs and spices instead of high-calorie sauces or marinades.