How many calories are in 150 g of cooked steak?

According to nutritional data, a 150g serving of cooked steak can range from approximately 225 to over 400 calories, a significant difference depending on the specific cut and fat content. Understanding the variations in how many calories are in 150 g of cooked steak is key for dietary planning and making informed meal choices.

Quick Summary

The exact number of calories in a 150g cooked steak depends on the cut and fat content. Leaner options like sirloin or eye of round are lower in calories, while fattier cuts such as ribeye contain significantly more. The cooking method also influences the final calorie count.

Key Points

• Cut matters most: The calorie count in 150g of cooked steak depends largely on the specific cut and its fat content.

• Lean cuts are lower in calories: Cuts like sirloin, eye of round, and flank are significantly lower in calories compared to fattier alternatives.

• Fattier cuts are higher in calories: Cuts such as ribeye and T-bone, known for their marbling and flavor, have a higher calorie density.

• Cooking method has a small impact: Grilling can slightly reduce calories as fat drips off, while pan-searing with added fat increases it.

• Portion control is critical: For accurate calorie tracking, a food scale is recommended to confirm a precise 150g portion, as visual estimations can be misleading.

• Overall dietary context: The total calories of a meal can be influenced by accompanying sauces, marinades, and side dishes, not just the steak itself.

The calorie count for a 150g portion of cooked steak is not a single, fixed number; it is a variable that is primarily determined by the cut of beef used and its fat content. A lean, trimmed piece of steak will naturally have fewer calories than a well-marbled, richer cut. For anyone tracking their macros or calories, being aware of these differences is essential for accurate meal planning.

Calorie Breakdown by Steak Cut (150g Cooked)

Leaner Cuts

Leaner cuts of steak generally come from areas of the cow that are used more frequently, resulting in less intramuscular fat, or marbling.

• Sirloin: A popular choice for those watching their calories, a 150g cooked sirloin steak contains approximately 300 calories. It offers a great balance of flavor and lower fat content.
• Eye of Round: Known for being one of the leanest cuts, 150g of cooked eye of round steak can have as few as 270-280 calories, making it a highly protein-dense option.
• Flank Steak: A 150g serving of cooked flank steak is also on the leaner side, with an approximate calorie count of 290-315. This is a flavorful cut that benefits from marinating and thin slicing.

Fattier Cuts

In contrast, fattier cuts are prized for their tenderness and rich flavor, but this comes at the cost of a higher calorie count due to increased marbling.

• Ribeye: A 150g portion of a cooked ribeye steak can contain between 400 and 450 calories, or even more depending on the level of marbling. The intricate fat networks melt during cooking, contributing to its signature rich taste.
• T-Bone and Porterhouse: These cuts include both a portion of the tenderloin and the strip steak. For a 150g portion, the calorie count can fall between 375 and 410 calories, reflecting the different fat content of the two muscle groups.

How Cooking Method Affects Calories

The way a steak is prepared can also influence its final calorie content.

• Grilling: Grilling a steak allows some of the fat to render and drip away from the meat, which can slightly reduce the overall calorie count. This is a good method for maximizing flavor while minimizing added fats.
• Pan-Searing: When pan-searing, especially with butter or oil, you may add extra calories. However, most of the fat rendered from the steak is reabsorbed. If you use minimal oil or choose a non-stick pan, the calorie increase is negligible.
• Broiling and Roasting: Similar to grilling, these methods involve radiant heat, which encourages fat to drip away. This results in a final product that is more aligned with the baseline calorie count of the raw meat.

Comparison Table: 150g Cooked Steak Calories

Cut of Steak	Approximate Calorie Range (150g)	Fat Content	Flavor Profile	Best Cooking Method
Sirloin	280-310 kcal	Moderate	Beefy, flavorful	Grilling, Pan-searing
Eye of Round	270-290 kcal	Lean	Mild	Roasting, Pan-searing
Flank	290-315 kcal	Moderate-Lean	Rich, full flavor	Grilling, Broiling
Ribeye	400-450+ kcal	High	Rich, juicy	Grilling, Pan-searing
Tenderloin (Filet)	280-310 kcal	Low-Moderate	Tender, mild	Pan-searing, Broiling

Factors Influencing Steak Nutrition

Beyond the cut and cooking method, a few other factors can play a role in the nutritional profile of your steak. The quality of the meat, including its grade (e.g., Prime vs. Select), can impact the fat content. Prime beef typically has more marbling and therefore more calories than a leaner Select cut. Portions are also critical; what one person considers a 150g steak might be different from another's perception, so using a food scale is the most accurate way to measure. The addition of sauces, marinades, and sides can also add a significant number of calories to a meal that is otherwise relatively low-caloric.

Conclusion: Making the Right Choice

For those looking for a delicious yet healthy meal, a lean cut of steak like sirloin or eye of round, cooked with minimal added fat, provides a high-protein, nutrient-rich option with a moderate calorie count. Conversely, for a more indulgent meal, a fatty ribeye offers a richer flavor but with a higher calorie price. By understanding these key differences, you can make smarter choices about how many calories are in 150 g of cooked steak and enjoy your meals while staying aligned with your nutritional goals.

For more in-depth nutritional data on various cuts of beef, you can consult reliable sources like the USDA FoodData Central database.

References

• fatsecret. (2007, August 21). Calories in Grilled or Baked Beef Steak (Lean Only Eaten) (150 g). fatsecret.co.za. https://www.fatsecret.co.za/calories-nutrition/generic/grilled-or-baked-beef-steak-(lean-only-eaten)?portionid=50043&portionamount=150.000
• Tesco. Tesco Quick Cook Sirloin Beef Steak 150g. Tesco.com. https://www.tesco.com/groceries/en-GB/products/317422237
• Eat This Much. 150 Grams Of Beef Flank Nutrition Facts. eatthismuch.com. https://www.eatthismuch.com/calories/beef-flank-5500?a=5.291005291005291%3A0
• Lawry's The Prime Rib Indonesia. (2025, March 12). Nutrition & Calorie Content of Steak: Check Your Intake!. lawrys.id. https://lawrys.id/blog/calorie-content-of-steak/
• Hone Health. (2023, January 18). Ranking the Leanest (and Fattiest) Cuts of Steaks. honehealth.com. https://honehealth.com/edge/leanest-cuts-of-steak-beef/
• Reddit. (2023, July 11). Does oil/butter add a meaningful amount of calories when pan frying.... AskCulinary subreddit. https://www.reddit.com/r/AskCulinary/comments/14wepur/does_oilbutter_add_a_meaningful_amount_of/
• Whistler Grills. A nutritionist's view of barbecuing as a cooking method. whistlergrills.com. https://www.whistlergrills.com/blog/a-nutritionists-view-of-barbecuing-as-a-cooking-method/
• Quora. (2020, January 18). How does cooking meat affect its nutritional value?. Quora. https://www.quora.com/How-does-cooking-meat-affect-its-nutritional-value-Are-the-calories-grams-of-fat-etc-on-the-nutrition-label-of-a-steak-or-burger-accurate-for-the-raw-meat-or-cooked-portion
• Noom. (2025, July 24). Steak: Calories, Weight Loss, Nutrition Facts & Health Benefits. noom.com. https://www.noom.com/blog/nutrition/steak-for-weight-loss/

Frequently Asked Questions

What is a rough estimate for the calories in 150g of cooked steak?

A rough estimate for the calories in 150g of cooked steak is between 280 and 450 calories, with the exact number depending heavily on the cut and its fat content.

Does grilling a steak reduce its calories?

Yes, grilling can slightly reduce the calories in a steak, as some of the fat is rendered and drips away from the meat during the cooking process.

Which steak cut is the leanest for a 150g serving?

The eye of round is typically one of the leanest cuts, providing a lower calorie count and a high protein density for a 150g serving.

How many calories are in a 150g cooked ribeye steak?

A 150g cooked ribeye steak, a fattier cut, can contain approximately 400 to 450 calories or more, depending on its specific marbling.

Is it better to weigh steak before or after cooking for calorie counting?

For the most accurate calorie tracking, it is recommended to weigh the steak before cooking, as the raw nutritional data is often more reliable. Post-cooking weight can vary due to water loss.

How do sauces and marinades affect the calorie count?

Sauces and marinades can significantly increase the total calorie count of a steak meal, as they often contain added sugars and fats. It's important to account for these when tracking calories.

What is the difference in calories between a lean and fatty 150g steak?

The calorie difference between a lean and fatty 150g steak can be substantial. For example, a lean eye of round might be under 300 calories, while a fatty ribeye could easily exceed 400 calories for the same portion size.