How many calories are in 100g of cooked Beef Steak?

November 29, 2025 •

3 min read

On average, a 100g serving of cooked beef steak contains between 150 and 300 calories, but this can vary significantly based on the cut and cooking method. Understanding the calorie density of your preferred beef steak is crucial for meal planning and managing weight.

Quick Summary

The calorie content of a 100g cooked beef steak varies greatly depending on the cut, with leaner cuts like sirloin containing fewer calories than fattier options like ribeye. Factors such as cooking method, marbling, and trimming also influence the final calorie count.

Key Points

Calorie Range Varies: 100g of cooked beef steak contains roughly 150 to 300+ calories, depending heavily on the cut and fat content.
Lean Cuts are Lower in Calories: Lean options like sirloin and filet mignon have fewer calories (around 150-200 kcal per 100g) than fattier cuts like ribeye.
Fat Increases Calories: Ribeye steak, with its higher fat marbling, falls on the higher end of the calorie spectrum (250-300+ kcal per 100g).
Cooking Method Matters: Grilling or broiling without excess oil can reduce the calorie count compared to pan-frying.
Excellent Protein Source: Beef steak provides a high-quality, dense source of protein and essential nutrients like iron, zinc, and Vitamin B12.
Portion Control is Key: For weight management, adhere to recommended portion sizes, which for lean cuts can provide significant protein for around 200-300 calories.

Understanding Calorie Variation in Beef Steak

When asking how many calories are in 100g of cooked beef steak, the answer is not a single number, but a range. The calorie count is highly dependent on several factors, including the specific cut of beef, its marbling (fat content), and how it is prepared. While some online databases might provide a general average, a more precise count requires looking at the details of the specific piece of meat.

The Impact of Beef Cut and Fat Content

The most significant factor determining the calorie count is the cut of the steak. Leaner cuts naturally have fewer calories per 100g because they contain less fat. For instance, a 100g serving of lean sirloin steak can be as low as 150-200 calories, while a highly marbled ribeye can reach 250-300 calories or more. The fat content is the primary driver of this calorie difference, as fat contains more than double the calories per gram compared to protein.

The Role of Cooking Method

The method used to cook the steak also affects its final calorie count. Grilling or broiling allows excess fat to drip away, slightly reducing the calorie total. In contrast, pan-searing with additional oil or butter can increase the calorie density of the final dish. For health-conscious individuals, opting for dry-heat cooking methods with minimal added fat is the most effective approach.

Calorie Breakdown by Steak Cut

To illustrate the differences, here is a comparison table of popular steak cuts based on typical cooked 100g portions:


Steak Cut	Estimated Calories (per 100g cooked)	Fat Content (Relative)
Sirloin	150-200 kcal	Low to Medium
Filet Mignon	150-200 kcal	Low
T-Bone	200-250 kcal	Medium to High
Ribeye	250-300+ kcal	High

The Nutrient Profile of Beef Steak

Beyond just calories, 100g of cooked beef steak offers a robust nutritional profile. It is an excellent source of high-quality protein, providing essential amino acids crucial for muscle maintenance and growth. A typical 100g serving can offer over 20g of protein, making it highly satiating. Additionally, beef is rich in vital micronutrients such as iron, zinc, and B vitamins, particularly B12. For example, 100g of cooked beef can provide over 100% of the daily recommended value for Vitamin B12.

Choosing the Right Steak for Your Diet

For those watching their calorie intake, choosing the right cut is paramount. Sirloin and filet mignon are consistently recommended as the leanest options. If flavor from fat marbling is a priority, enjoying a ribeye in moderation with careful portion control is a viable strategy. Trimming any visible fat before cooking can also help reduce the overall calorie count of even a fattier cut.

List of Healthy Steak Practices

Select Lean Cuts: Prioritize sirloin, filet mignon, and flank steak for lower calorie and fat content.
Trim Visible Fat: Before cooking, remove any excess fat to minimize unnecessary calories.
Use Healthy Cooking Methods: Grill, broil, or pan-sear with a minimal amount of healthy oil (like olive oil) instead of frying.
Control Portions: A 100g serving is approximately the size of a deck of cards or a palm. Sticking to this size helps manage calorie intake.
Pair with Vegetables: Complement your steak with a large portion of non-starchy vegetables to increase fiber and satiety without adding many calories.

Conclusion: The Bottom Line on Steak Calories

Ultimately, how many calories are in 100g of cooked beef steak is not a fixed number but a variable influenced by the cut, fat content, and preparation method. A range from 150 to 300+ calories is a useful general guideline, with leaner cuts on the lower end and fattier cuts on the higher end. By making informed choices about the cut and cooking technique, you can easily incorporate beef steak into a healthy, balanced diet while managing your caloric intake effectively. It remains a nutrient-dense food, offering high-quality protein and essential vitamins and minerals.

Lean beef cuts are a great source of protein and essential nutrients, according to the USDA.

Frequently Asked Questions

Lean cuts such as sirloin and filet mignon have the fewest calories per 100g serving. They contain significantly less fat than marbled cuts like ribeye, making them a better choice for a lower-calorie meal.

Yes, the cooking method can impact the calorie count. Methods like grilling or broiling allow some fat to render and drip away, slightly lowering the calorie total. However, pan-searing with added oil or butter will increase the final calorie count.

Yes, 100g of cooked beef steak is an excellent source of high-quality protein, providing more than 20 grams. The protein found in beef is complete, meaning it contains all nine essential amino acids.

The amount of fat varies significantly by cut. A lean cut like sirloin might contain less than 10g of fat per 100g, while a fattier ribeye can contain over 20g of fat per 100g serving.

To reduce calories, choose a lean cut, trim any visible fat before cooking, use a low-fat cooking method like grilling, and serve it with a generous portion of non-starchy vegetables instead of high-calorie sides.

Yes, 100g of cooked beef steak is a rich source of vital micronutrients including iron, zinc, selenium, phosphorus, and B vitamins, especially B12.

The variation comes from differences in the specific cut of beef (marbling), trimming practices, and the cooking method assumed. Nutrition databases often report values based on USDA data for specific, standardized cuts and preparations.