How many calories are in 4 oz of ny strip steak cooked?

November 29, 2025 •

4 min read

Approximately 250 to 270 calories are in a 4-ounce portion of cooked New York strip steak, with the exact number varying based on the cut's marbling and trimming. This article provides a comprehensive overview of how many calories are in 4 oz of ny strip steak cooked, detailing the nutritional profile and factors that influence the final count.

Quick Summary

A 4 oz serving of cooked NY strip steak typically contains 250-270 calories, is high in protein, and contains healthy fats. The precise count depends on factors like the grade of beef and cooking method.

Key Points

Calorie Range: A 4 oz cooked New York strip steak typically contains between 250 and 270 calories.
High Protein: This portion is packed with 23 to 33 grams of high-quality protein, which is excellent for muscle health and satiety.
Low Carb: NY strip is naturally carbohydrate-free, fitting well into low-carb and ketogenic diets.
Marbling Matters: The amount of intramuscular fat (marbling) in the cut significantly impacts the final calorie and fat content.
Cooking Method Impact: Grilling or broiling will result in fewer added calories than pan-searing with butter or oil.
Nutrient-Dense: Besides macronutrients, this cut is a good source of essential minerals like iron, zinc, and selenium, along with B vitamins.

The Nutritional Profile of Cooked 4 oz NY Strip Steak

A 4-ounce portion is a standard serving size for meat and a delicious way to enjoy a New York strip steak. Understanding the calorie content is just one part of the nutritional picture. When cooked, this cut of beef is a rich source of high-quality protein, essential vitamins, and minerals.

According to nutritional data, a 4 oz cooked NY strip steak, depending on leanness, provides a significant amount of protein and a moderate amount of fat. It is important to note that the total carbohydrate content is typically zero, making it an excellent choice for low-carb or ketogenic diets. Key macronutrients for a standard 4 oz cooked serving are:

Protein: ~23-33 grams
Fat: ~13-19 grams
Carbohydrates: 0 grams

In addition to macronutrients, NY strip steak is a powerhouse of micronutrients, providing important vitamins and minerals. For instance, a serving is an excellent source of iron, zinc, selenium, and B vitamins, which are crucial for energy metabolism and overall well-being.

Factors Influencing the Calorie Count

The final calorie count of your cooked New York strip steak is not a single, fixed number. Several factors play a significant role in determining its exact nutritional value. This is why different nutritional databases and brand information may show slightly different figures.

Marbling and Beef Grade

Marbling refers to the intramuscular fat within the steak, which contributes to its flavor and tenderness. Higher-grade steaks, such as USDA Prime, have more marbling than lower grades like Choice or Select. More marbling means a higher fat content and, consequently, more calories per ounce. If you are mindful of your calorie intake, opting for a leaner cut or trimming visible fat before cooking is recommended.

Cooking Method

How you prepare your steak is another major factor. The method can add calories or cause fat to render off during the cooking process. Some common cooking methods include:

Grilling or Broiling: These methods use dry heat, allowing excess fat to drip away from the meat. This can lead to a lower final fat and calorie count compared to pan-searing. Seasoning with herbs and spices rather than oils also keeps the calorie count minimal.
Pan-Searing: Cooking in a pan often involves adding butter or oil to create a flavorful crust. While delicious, this adds extra fat and calories. The calorie count can increase by 50 or more depending on the amount of butter or oil used.
Oven Roasting: This method can be a lower-fat option if you roast the steak on a rack, allowing fat to drip off. Using minimal oil is key.

The Raw vs. Cooked Weight Debate

When cooking, meat loses a significant amount of its weight, primarily due to the evaporation of water. The calorie count is concentrated in the remaining cooked portion. This means a 4 oz raw steak will weigh less than 4 oz once cooked, but the total calories remain the same. To accurately track your intake, it is best to weigh the portion after cooking, as the nutrition information provided in databases is often for the cooked edible portion.

NY Strip vs. Other Popular Steak Cuts: A Comparison

Choosing the right cut of steak is a balance of taste, tenderness, and nutritional content. The NY strip is a favorite for its balanced flavor and texture. Here's how it compares to other popular cuts based on a typical 3 oz cooked serving:


Feature	NY Strip (3 oz)	Ribeye (3 oz)	Sirloin (3 oz)
Calories (kcal)	~180	~250	~180
Protein (g)	~23	~22	~25
Total Fat (g)	~9	~21	~9
Saturated Fat (g)	~3.5	~9	~3

Note: Values are approximate and can vary based on the specific cut, trim, and preparation.

As the table shows, NY strip and sirloin are comparable in terms of calories and total fat, being leaner options than the more marbled ribeye. This makes the NY strip an excellent choice for those seeking a flavorful, protein-rich meal without the higher fat content of a ribeye.

Conclusion: A Nutritious and Flavorful Choice

A 4 oz serving of cooked NY strip steak is a flavorful, protein-packed, and relatively lean choice for your diet. With around 250-270 calories, it can easily fit into a balanced meal plan. The key takeaways are to pay attention to the cut's marbling and choose a cooking method that minimizes added fats. By weighing your steak after it's cooked, you can get the most accurate calorie count. Enjoying this classic cut of beef in moderation is a great way to meet your protein goals while savoring a delicious meal.

Smart Steak Choices for a Balanced Diet

To make the most out of your steak, consider these tips:

Trim Excess Fat: Before cooking, trim off any large, visible portions of fat to reduce the calorie count. The marbling within the steak is enough to provide flavor and moisture.
Mind Your Sides: Pair your cooked NY strip with nutrient-dense, low-calorie side dishes. Think steamed or grilled vegetables, a fresh salad, or a baked sweet potato to create a complete and healthy meal.
Use Healthy Fats: When pan-searing, opt for a small amount of a healthy cooking oil like avocado or olive oil instead of butter. This adds flavor without excessive saturated fat.

For more information on balancing a healthy diet, you can refer to authoritative sources like Harvard's T.H. Chan School of Public Health.

Frequently Asked Questions

Cooking a steak concentrates its calories into a smaller weight because it loses water during the process. The total calorie content of the entire piece of meat remains the same, but the calories per ounce of the cooked meat are higher than the raw meat.

Yes, a 4 oz portion is considered a standard, healthy serving size for meat. It provides a significant amount of protein without being excessively high in calories or fat, especially when compared to larger restaurant portions.

Compared to fattier cuts like ribeye, the New York strip is considered a relatively lean cut. However, its exact leanness depends on the grade of beef and how much of the external fat is trimmed off.

Cooking your NY strip with butter will increase the final calorie count. A tablespoon of butter adds over 100 calories, so a simple pan-sear can significantly alter the dish's nutritional profile.

Grass-fed beef can sometimes be leaner than grain-fed beef, which could result in a slightly lower calorie and fat count for the same weight. However, the difference can be minor and depends on the specific cut.

The calorie range exists due to variations in the marbling and fat trim of different cuts, even if they are the same type. The grade of beef (Prime vs. Select) and how it's prepared all contribute to the final number.

For the most accurate measurement, weigh your steak after it has been cooked. The nutrition facts for cooked meat are based on the edible portion, and weighing the finished product accounts for any moisture or fat loss during the cooking process.