How many calories are in 4oz of cooked steak?: A Nutritional Breakdown

November 3, 2025 •

2 min read

An average 4oz cooked portion of steak provides an excellent source of protein, but its calorie count can vary significantly depending on the cut and fat content. If you're wondering, 'How many calories are in 4oz of cooked steak?', the answer ranges from approximately 180 calories for a leaner filet mignon to over 300 calories for a fattier cut like a ribeye.

Quick Summary

The calorie content of a 4oz cooked steak is highly variable, influenced by the specific cut's fat content and preparation. Leaner options, like sirloin or tenderloin, are lower in calories and fat while fattier cuts, such as ribeye, contain more. This variation is a crucial consideration for those managing their weight or tracking macronutrients.

Key Points

Calories Vary by Cut: A 4oz portion of cooked steak can range from under 200 calories for leaner cuts like tenderloin to over 300 calories for fattier cuts like ribeye.
Fat Content is Key: The primary differentiator in calorie count is the steak's fat content, with highly marbled cuts being more caloric.
Lean Cuts for Weight Loss: Sirloin, flank, and tenderloin are excellent choices for weight management due to their lower fat-to-protein ratio.
Cooking Method Matters: Grilling or broiling without excessive oil or butter can help minimize added calories.
Raw vs. Cooked Weight: Cooked meat is more calorically dense per ounce because it has lost water during the cooking process.
Pairing for Balance: To create a healthy meal, combine a 4oz cooked steak with nutrient-dense sides like vegetables and whole grains.

Understanding Caloric Variation in Cooked Steak

Steak is a nutrient-dense food, providing high-quality protein, iron, and B vitamins. The primary factors influencing the caloric intake for a 4oz cooked steak are the cut of meat and its fat content. The cooking method also plays a role.

The Impact of Steak Cut on Calories

The difference in fat content between steak cuts significantly impacts calories. Leaner cuts have fewer calories per ounce and are often preferred for weight management. Fattier, marbled cuts have a higher caloric density.

Lean Steak Cuts

Lean beef cuts contain less than 10 grams of total fat and 4.5 grams of saturated fat per serving. These provide protein without excessive calories. Examples of lean cuts include Eye of Round, Sirloin Tip Side Steak, Top Sirloin, Flank Steak, and Tenderloin (Filet Mignon).

Fatty Steak Cuts

Fattier cuts are known for their marbling, which contributes flavor but also increases calories. Examples include Ribeye, T-bone/Porterhouse, and Short Ribs.

Cooking Method and Weight Loss

The cooking method affects the final calorie count. For weight loss, use methods like grilling, broiling, or pan-searing with minimal added fat. Proper cooking temperature is also important for texture and nutrition.

The Raw vs. Cooked Weight Calculation

Meat loses about 25% of its weight when cooked, mainly water. This concentrates calories and nutrients in the cooked portion. Dietary databases typically use cooked weight for accuracy.

Comparison of 4oz Cooked Steak Cuts

Below is an estimated nutritional comparison for different 4oz (113g) cooked steak cuts.


Steak Cut	Estimated Calories (4oz Cooked)	Protein (g)	Fat (g)
Tenderloin (Filet Mignon)	~229	~35	~9
Top Sirloin	~291	~30	~18
New York Strip	~267	~23	~19
Skirt Steak	~249	~30	~13.6
Ribeye	~300+	~20	~24

Note: These are estimates. Actual values may vary.

Making Steak Part of a Healthy Diet

Steak can be part of a healthy diet, providing protein and contributing to satiety, which may aid weight loss. Choosing leaner cuts and controlling portion size are key. Pairing a 4oz cooked steak with vegetables and whole grains creates a balanced meal. Balanced eating is crucial for long-term health. For healthy eating guidelines, refer to resources from organizations like the American Heart Association (AHA).

Conclusion: Strategic Steak Consumption

The calorie count of a 4oz cooked steak varies depending on the cut. Understanding the difference between leaner cuts like filet mignon and fattier cuts like ribeye is essential for managing calorie intake. By selecting leaner options, controlling portion sizes, and using healthy cooking methods, steak can be a valuable source of protein and nutrients in your diet, supporting your health goals.

Frequently Asked Questions

The leanest cuts, and therefore the lowest in calories for a 4oz cooked portion, typically include eye of round, sirloin tip, and flank steak.

A 4oz cooked ribeye has more calories than a 4oz cooked sirloin because ribeye is a fattier cut of meat with more intramuscular marbling. Fat contains more calories per gram than protein.

Yes, steak can be included in a calorie-deficit diet. The high protein content of steak helps increase satiety, keeping you feeling full longer, which supports weight loss goals. Choosing leaner cuts and controlling portion sizes are key.

Yes, the cooking method can affect the calorie count. Cooking causes meat to lose water, concentrating the protein and calories in the cooked portion. Using minimal added fat and healthy cooking methods like grilling or broiling is recommended.

The protein content in a 4oz cooked steak can vary slightly by cut. Leaner cuts like tenderloin or sirloin can provide 30-35g of protein, while fattier cuts like ribeye may offer around 20-25g.

While grass-fed steak has a slightly different fatty acid profile with more omega-3s, its calorie and protein content are very similar to conventional beef. For weight loss purposes, portion control is more important than the feeding method.

A healthy way to serve a 4oz cooked steak is to pair it with plenty of non-starchy vegetables and a small portion of whole grains. This creates a balanced, nutrient-rich meal that supports overall health.