How Many Calories Are in 230g of Rump Steak? A Comprehensive Guide

November 12, 2025 •

4 min read

Depending on the leanness and cooking method, a 230g rump steak can contain between approximately 300 and 500 calories. This variation highlights the importance of understanding not only the cut of meat but also how it is prepared to accurately track your caloric intake when enjoying this protein-rich meal.

Quick Summary

A 230g serving of rump steak contains a variable number of calories, primarily influenced by its fat content and preparation. Cooking methods like grilling reduce fat, while adding oil increases calories. The calorie count typically ranges from about 300 to over 500.

Key Points

Variable Calorie Count: A 230g rump steak can contain between 300 and 500 calories, depending on the cut's leanness and how it is cooked.
Lean vs. Untrimmed: Lean rump steak has fewer calories, whereas an untrimmed cut with a visible fat cap will have a higher caloric density.
Cooking Method Matters: Grilling or dry pan-frying can reduce calories by draining fat, while adding oil or butter significantly increases the total count.
High in Protein: Rump steak is an excellent source of high-quality protein, which can promote satiety and aid in weight management.
Nutrient Concentration: During cooking, meat loses moisture, which concentrates the protein and fat, increasing the calories per gram of the cooked product.
Easy Calorie Reduction: Trimming visible fat before cooking is a simple yet effective way to lower the overall calorie content of your meal.

A 230g rump steak is a popular serving size, but determining its precise calorie count is not straightforward, as it depends on several key factors. The most significant variables are the initial leanness of the cut and the cooking method used. For a lean rump steak, a 230g portion might contain as low as 300-350 calories, while an untrimmed or oil-fried cut could easily push the total beyond 500 calories. For context, a common nutritional database suggests that rump steak provides roughly 180 kcal per 100g, which would equate to 414 kcal for a 230g portion.

Understanding the Factors Influencing Rump Steak Calories

The final calorie count of your meal is the result of a few critical components coming together. These include the natural fat content of the meat and the way heat interacts with it during preparation.

Raw vs. Cooked Weight

It's important to remember that meat loses weight during cooking, primarily due to moisture loss. This means the nutritional data for a raw 230g steak is different from the calorie density of a cooked 230g portion. As water evaporates, the remaining protein and fat content becomes more concentrated by weight. However, nutritional labels typically refer to the raw product, so it's best to track your intake based on the raw weight.

The Impact of Trimming

Many consumers opt to trim the visible fat from their steak before cooking. This simple step can have a significant impact on reducing the overall calorie count. The prominent strip of fat on a rump steak, which contributes to its flavour, is also a dense source of calories. Trimming this before cooking and allowing excess fat to drain away is a simple way to moderate your intake.

Calorie Comparison: Rump Steak vs. Other Cuts

To put the rump steak's calorie count into perspective, here is a comparison with other popular cuts of beef, per 100g of cooked meat:


Steak Cut	Approximate Calories per 100g	Fat Content (grams)	Protein Content (grams)
Rump Steak (Cooked)	180-200 kcal	10-12g	20-22g
Tenderloin/Fillet	185-205 kcal	8-10g	25-28g
Ribeye Steak	250-280 kcal	17-22g	20-24g
Sirloin Steak	180-200 kcal	10-12g	22-25g

As the table shows, rump steak is generally comparable in calories to sirloin and leaner than a ribeye due to less marbling. Tenderloin is often slightly leaner, but rump steak offers a richer, more robust flavour profile.

Cooking Methods and Calorie Control

How you cook your steak is a critical factor in managing its caloric impact. Certain methods can help reduce calories, while others significantly increase them.

Lower-Calorie Cooking Methods:

Grilling: This method allows excess fat to drip off the steak, reducing the final calorie count. Grilling over a hot flame or using a grill pan is an excellent, low-fat way to prepare rump steak.
Dry Pan-Frying: Using a hot pan with a minimal mist of oil or no oil at all allows you to achieve a great sear without adding significant fat.
Baking or Broiling: Cooking the steak on a rack in the oven can be a healthy option, as it also allows fat to drain away during the process.

Higher-Calorie Cooking Methods:

Frying in Oil or Butter: Using a generous amount of oil or butter in the pan can easily add 50-100+ calories per serving, as the meat absorbs some of the cooking fat.
Cooking with a Fat Cap: While delicious, cooking the steak with the fat cap intact means you are consuming more of the fat and its associated calories. You can still achieve great flavour and then trim the fat after cooking.

How to Estimate Your Rump Steak's Calories

If you don't have access to a nutritional label, here is a simple process to estimate the calories in your 230g rump steak:

Assess Leanness: Decide if your steak is lean (little visible fat) or untrimmed (significant fat cap and marbling).
Choose a Base Estimate: For a lean, trimmed steak, use a lower-end estimate, like 160-180 kcal per 100g. For an untrimmed or more marbled steak, use a higher figure, such as 200-220 kcal per 100g.
Calculate Total Calories: Multiply your chosen kcal per 100g by 2.3 (for 230g). For a lean steak, this might be $180 imes 2.3 = 414$ kcal. For an untrimmed steak, $200 imes 2.3 = 460$ kcal.
Account for Cooking Additions: If you used oil or butter, add approximately 40-50 calories per teaspoon to your total.

The Bottom Line

In conclusion, a 230g rump steak can be a nutritious, high-protein component of a balanced diet. Its calorie content is not a fixed number, but rather a spectrum influenced by its fat content and cooking method. By choosing a leaner cut and opting for cooking methods like grilling or dry pan-frying, you can keep the caloric impact on the lower end, typically in the 300-450 calorie range. Understanding these variables empowers you to make informed decisions and enjoy your meal while staying on track with your dietary goals. For reliable food data, one can consult resources like the Food Standards Australia New Zealand database.

Frequently Asked Questions

Yes, rump steak can be a good choice for weight loss due to its high protein content, which promotes a feeling of fullness. Choosing a lean cut and a low-fat cooking method, such as grilling, can help manage calorie intake effectively.

Cooking causes meat to lose weight, primarily from moisture and some fat. While the total number of calories in the initial piece of meat may decrease slightly (if fat drips off), the calories per gram of the cooked steak increase as the nutrients become more concentrated.

No, rump steak contains virtually no carbohydrates. Its calories are derived entirely from protein and fat, making it suitable for low-carb and ketogenic diets.

Untrimmed rump steak, which includes a layer of fat, will have a higher calorie count than a lean cut where the visible fat has been removed. The difference can be substantial, depending on how much fat is present.

To reduce calories when pan-frying, use a non-stick pan and a minimal amount of cooking spray or oil. Alternatively, you can dry pan-fry the steak and serve it with a low-calorie sauce or herbs instead of a butter-based pan sauce.

The nutritional information on a package is for the raw product. Since cooking methods affect the final fat and moisture content, the data may not be completely accurate for the cooked item. It's best to track based on the raw weight and consider any cooking additions.

In addition to protein and fat, rump steak is a good source of important micronutrients, including iron, zinc, selenium, phosphorus, and B vitamins like B12 and niacin.