Your Nutrition Guide: How many calories are in 4 oz of cooked NY strip steak?

October 30, 2025 •

4 min read

According to nutritional data, a standard 4-ounce serving of cooked NY strip steak contains approximately 260 calories. For those monitoring their intake, understanding the specific macronutrient profile is key to incorporating this protein-rich food into a healthy nutrition diet.

Quick Summary

A 4-ounce serving of cooked NY strip steak provides about 260 calories, high-quality protein, iron, and B vitamins. The exact calorie count and fat content depend on the meat's trim and cooking method.

Key Points

Calorie Count: A 4-ounce serving of cooked NY strip steak contains approximately 260 calories, with variability based on fat content and cooking method.
High-Protein: This steak is a fantastic source of high-quality protein, providing around 23-24 grams per 4-ounce serving, which is crucial for muscle health.
Preparation Matters: Grilling or broiling is a healthier cooking method than pan-frying, as it reduces the final calorie and fat content by allowing excess fat to drain.
Rich in Micronutrients: NY strip steak is packed with essential vitamins and minerals, including B vitamins, iron, and zinc, which support various bodily functions.
Moderation is Key: While a nutritious option, incorporating steak into a balanced diet means consuming it in moderation and pairing it with low-calorie, nutrient-dense foods like vegetables.
Trim the Fat: Trimming visible fat before cooking can significantly reduce the total calorie and fat content of your meal.

Understanding the Calorie Count of NY Strip Steak

When calculating the caloric value of a portion of beef, several factors come into play, including the grade of the meat, how much fat is trimmed, and the cooking method. A lean, trimmed 4-ounce serving of cooked NY strip steak can land anywhere between 210 and 260 calories. This estimate is for a standard piece without heavy marinades or excess added cooking fats. Knowing this information allows for better dietary planning and meal prep.

Macronutrient Breakdown for 4 oz of Cooked NY Strip

Beyond just calories, a 4-ounce cooked NY strip offers a robust nutritional profile that supports various body functions, including muscle growth and repair. The breakdown of the main macronutrients is as follows:

Protein: A 4-ounce serving typically delivers around 23 to 24 grams of high-quality protein. This makes it an excellent source for individuals focused on muscle maintenance and satiety.
Fat: The fat content can range from 13 to 19 grams, depending on the marbling of the steak and how it is trimmed. It is a mix of saturated and monounsaturated fats. While red meat does contain saturated fat, the overall balance of nutrients, especially in a lean cut, can still fit within a healthy diet when consumed in moderation.
Carbohydrates: NY strip steak, like other cuts of beef, contains zero carbohydrates. This makes it a popular choice for those following low-carb or ketogenic diets.

How Preparation Method Affects Nutrition

The way you prepare and cook your steak has a significant impact on its final nutritional value. The following points detail some of the best practices for a healthier steak meal:

Choose the right cooking method: Grilling or broiling is often recommended over pan-frying because it allows excess fat to drip away, reducing the final calorie count. For pan-frying, using a minimal amount of healthy oil, like olive oil, is a better option than using large amounts of butter or vegetable oil.
Trim excess fat: Before cooking, trimming any visible, excess fat around the edges of the steak can dramatically lower the fat and calorie content.
Be mindful of seasoning: While some seasoning is essential for flavor, excessive salt can increase the sodium content. Creating your own rub with fresh herbs, garlic, and cracked pepper is a healthier alternative to pre-packaged marinades that can be high in sodium.

Micronutrients in NY Strip Steak

In addition to its macro profile, NY strip steak is a rich source of several key micronutrients:

Iron: Contains heme iron, which is easily absorbed by the body. Iron is crucial for oxygen transport in the blood.
Zinc: A vital mineral for immune function, protein synthesis, and wound healing.
B Vitamins: The steak is a good source of B vitamins, particularly Vitamin B12, Niacin (B3), and Riboflavin (B2), which are essential for energy metabolism and nervous system health.
Selenium: This mineral acts as a powerful antioxidant, protecting cells from damage.

Comparison: NY Strip vs. Other Cuts

To put the NY strip into perspective, it's helpful to see how it compares to other popular beef cuts. A 4-ounce cooked portion of NY strip is moderately lean, balancing flavor with a respectable calorie and fat count.


Cut of Steak	Approx. Calories (4 oz, Cooked)	Approx. Protein (g)	Approx. Fat (g)
NY Strip Steak	~260	~24	~19
Sirloin Steak	~230	~25	~15
Filet Mignon	~200	~26	~10
Ribeye Steak	~300+	~22	~25+

Note: These values are approximate and can vary based on the specific cut, trim, and cooking method. The calorie and fat content are notably higher for ribeye due to its higher marbling.

The Verdict: Can Steak Be Part of a Healthy Diet?

Yes, a well-portioned, properly prepared NY strip steak can absolutely be part of a healthy diet, especially due to its dense protein and micronutrient content. The key is moderation and focusing on preparation methods that minimize added fat. Pairing your steak with nutrient-rich vegetables like broccoli, spinach, or a large salad is an excellent strategy for creating a balanced and satisfying meal. The quality of the meat matters too; consider opting for grass-fed options, which can offer slightly different fatty acid profiles, including more omega-3s and conjugated linoleic acid (CLA). For general nutrition advice, it's worth exploring broader resources like those from the World Health Organization on healthy eating guidelines.

Conclusion

In summary, a 4-ounce portion of cooked NY strip steak provides a significant amount of high-quality protein and essential nutrients for approximately 260 calories. The final nutritional value, however, is heavily influenced by preparation choices. By opting for grilling, trimming excess fat, and pairing your steak with healthy sides, you can enjoy this flavorful cut of meat as part of a balanced diet without derailing your nutritional goals.

Frequently Asked Questions

Cooking methods can significantly alter the calorie count. Grilling or broiling can be healthier because excess fat can drip away. In contrast, pan-frying with large amounts of oil or butter will increase the final calorie and fat content.

Yes, a grass-fed NY strip steak can have a different nutritional profile compared to grain-fed beef. Grass-fed beef often contains higher levels of omega-3 fatty acids and conjugated linoleic acid (CLA), both of which are beneficial for health.

A typical 4-ounce serving of cooked NY strip steak provides a significant amount of high-quality protein, usually around 23 to 24 grams.

The NY strip steak is considered a moderately lean cut, falling somewhere in the middle. It has less fat than a ribeye but more than a very lean cut like filet mignon. Trimming the exterior fat makes it leaner.

NY strip steak is a good source of several micronutrients, including B vitamins (B12, B3), heme iron, zinc, and selenium, all of which are essential for overall health.

To make your steak meal healthier, choose a lean, trimmed cut, use a cooking method like grilling or broiling to reduce fat, and pair it with nutrient-dense sides such as fresh vegetables or a salad instead of starchy potatoes or heavy sauces.

Yes, steak is an excellent choice for a low-carb diet. It contains zero carbohydrates, making it a good protein source that won't impact blood sugar levels.