How Many Calories Are in 100g of Cooked Steak?

November 10, 2025 •

4 min read

While steak's calorie content varies widely by cut and preparation, a general estimate for 100g of cooked steak is between 150 and 300 calories. This depends heavily on the marbling of the meat and how it is prepared, with fattier cuts containing significantly more calories than leaner ones. Understanding these factors is key to managing your caloric intake effectively.

Quick Summary

The calorie count for 100g of cooked steak is not a single number, varying based on the specific cut and cooking method. Leaner cuts like sirloin or eye of round have fewer calories than fattier options like ribeye. Preparation techniques like grilling or broiling with minimal oil also influence the nutritional outcome.

Key Points

Variable Calorie Count: The calorie content for 100g of cooked steak ranges from approximately 150-300 kcal, depending on the cut and preparation.
Lean Cuts vs. Fatty Cuts: Leaner cuts like sirloin or filet mignon have significantly fewer calories than fattier, marbled cuts like ribeye.
Cooking Method Matters: Grilling or broiling decreases calories by allowing fat to drip away, while pan-frying with oil or butter can increase them.
High-Quality Protein: Steak provides high-quality, complete protein, essential for muscle and bone health.
Rich in Nutrients: It is an excellent source of essential nutrients, including iron, zinc, and Vitamin B12.
Consider Portion Size: Restaurant portions are often larger than the recommended 100-150g serving, so portion control is important.
Healthier Cooking: To reduce calories, use light marinades with herbs and spices instead of heavy, creamy sauces.

The calorie count in 100g of cooked steak is not a fixed number, but a variable influenced by several key factors. Chief among these are the cut of the meat, its fat content, and the method used for cooking. Understanding these differences allows for more precise dietary management, whether you are trying to lose weight, build muscle, or simply eat healthier.

The Calorie Range: From Lean to Marbled

A 100g portion of cooked steak can range from approximately 150 to nearly 300 calories. This wide range is primarily due to the fat content, also known as marbling. Protein and fat are the two main macronutrients that contribute calories in steak, but fat is far more calorie-dense, packing 9 calories per gram compared to protein's 4 calories per gram.

Calorie Comparison of Popular Steak Cuts

Here is a comparison table outlining the approximate calories for 100g of different cooked steak cuts, based on average nutritional data:


Steak Cut	Approximate Calories (per 100g)	Fat Content	Typical Tenderness
Sirloin	150-200 kcal	Lean	Moderate
Filet Mignon	150-200 kcal	Very Lean	Extremely Tender
Flank Steak	160-200 kcal	Lean	Chewy (best marinated)
Top Round	150-180 kcal	Very Lean	Chewy
T-Bone	200-250 kcal	Medium	Very Tender (combines two cuts)
Ribeye	250-300 kcal	High	Tender
Skirt Steak	210-250 kcal	Medium	Chewy (best marinated)

How Cooking Methods Impact Calorie Count

The way you cook your steak also significantly affects its final calorie count. Methods that drain fat and require minimal added oils are the healthiest choices.

Grilling: This is one of the healthiest methods. As the steak cooks on a grill, excess fat drips away, naturally reducing the calorie count. Using a light rub of herbs and spices instead of heavy marinades will keep the flavor high and the calories low.
Broiling: Similar to grilling, broiling cooks the meat with direct, high heat. It is a great option for thinner cuts and helps fat render away from the meat.
Pan-Searing: While this method can produce a delicious crust, it often involves added oils or butter, which can increase the overall calorie content. To minimize this, use a non-stick pan and a minimal amount of a healthy cooking fat like avocado oil.
Frying and Basting: Submerging steak in oil or basting it with large amounts of butter during cooking will significantly boost the calorie count due to the added fat absorption. These methods should be used sparingly if you are monitoring your calorie intake.

Choosing the Right Steak for Your Health Goals

For those focused on weight management or calorie reduction, opting for leaner cuts is the most effective strategy. Top sirloin, eye of round, and flank steak offer high protein with lower fat and calorie counts. These cuts are still rich in essential nutrients like iron, zinc, and B vitamins. To maximize flavor with leaner cuts, marinating them in a low-calorie mixture (like vinegar and herbs) can help tenderize the meat and add zest without excess fat.

Conversely, for those on a high-fat, low-carb diet like keto, fattier cuts like ribeye are often preferred. The rich marbling provides the dietary fat needed to fuel the body in a state of ketosis. Regardless of the cut, paying attention to portion size is crucial, as restaurant servings often exceed the recommended 100-150g portion.

Nutritional Lists and Recommendations

Best Lean Cuts for Calorie Counters:

Filet Mignon: Exceptionally tender and low in fat.
Top Sirloin: A great balance of flavor and low fat.
Eye of Round: One of the leanest, most budget-friendly options.
Flank Steak: Flavorful, lean, and high in protein.

Best Cooking Practices for Lower Calories:

Use a spray oil instead of pouring.
Trim all visible fat from the steak before cooking.
Pair your steak with vegetables or a large salad to increase satiety and nutrient intake.
Avoid heavy, creamy sauces and opt for fresh herbs or a light vinaigrette.

Conclusion: Informed Choices for Healthier Eating

In conclusion, the calorie count for 100g of cooked steak is highly dependent on the initial cut and how it is prepared. There is no single calorie figure that applies to all steaks. By selecting leaner cuts like sirloin or filet mignon and using healthy cooking methods like grilling or broiling, you can enjoy a delicious and satisfying meal while keeping your caloric intake in check. Being aware of the nutritional differences allows for informed decisions that support a healthy and balanced diet. For comprehensive nutritional information on beef, reliable sources like the USDA database offer detailed breakdowns.

Choosing Quality Beef

When buying steak, consider the grading, which indicates the level of marbling. USDA Prime has the highest marbling, followed by USDA Choice, and then USDA Select. For leaner options, Select grade beef will have less fat. Also, look for a bright red color in the meat and a creamy white fat.

Final Thoughts on Moderation

While steak offers many nutritional benefits, including high-quality protein and essential minerals, moderation is key. It should be part of a well-rounded diet that includes a variety of protein sources and plenty of fiber-rich foods like vegetables. Making mindful choices about your steak can make it a regular, healthy part of your eating plan.

USDA FoodData Central is an excellent resource for detailed nutritional data on thousands of foods, including various types of beef.

Frequently Asked Questions

The leanest cuts of steak, such as eye of round and top round, are the lowest in calories. For example, 100g of cooked top round can be around 150-180 calories.

Yes, grilling is one of the healthiest cooking methods for steak. The process allows excess fat to drip away from the meat, which can naturally reduce the final calorie count compared to pan-frying.

Ribeye has more calories than sirloin due to its higher marbling (fat content). Per 100g, cooked ribeye can have 250-300 calories, while sirloin is closer to 150-200 calories.

Yes, steak, especially fattier cuts like ribeye, is a great option for a keto diet. It is a source of high-quality protein and fat, with virtually zero carbohydrates, which helps maintain ketosis.

You can judge a steak's leanness by its marbling. Leaner steaks will have fewer, smaller white flecks of fat running through the muscle, while fattier cuts will have more extensive marbling.

A cooked steak typically has more calories per gram than a raw one. During cooking, the meat loses water weight, which concentrates the protein and fat, resulting in a higher calorie density in the final product.

It is generally recommended to trim the visible fat off a steak before cooking, especially if you are concerned about calorie intake. This prevents the fat from melting into the meat and reduces the overall fat content.