How many calories are in 6 oz of brisket?

November 13, 2025 •

4 min read

According to the USDA, a 6-ounce portion of braised brisket flat contains approximately 334 calories. However, the total number of calories in 6 oz of brisket can vary significantly based on the specific cut of meat—specifically, whether it's lean or fatty—and how it's prepared.

Quick Summary

The calorie count for a 6 oz serving of brisket depends heavily on the fat content and cooking method. A leaner cut will have fewer calories than a fattier portion, with braising yielding different results than smoking or other preparations. Examining the macronutrient breakdown helps provide a complete nutritional profile.

Key Points

Significant Calorie Variation: A 6 oz serving can range from approximately 334 calories for a lean flat cut to nearly 600 calories for a fatty point cut.
Fat Content is Key: The primary factor influencing the calorie count is the fat content; fattier cuts contain more calories per ounce due to the calorie density of fat.
Lean Flat vs. Fatty Point: Lean brisket flat cuts offer a higher protein-to-fat ratio, while fattier point cuts provide a richer, more marbled flavor but with a higher calorie and fat load.
Cooking Method Matters: Smoking and braising can render out some fat, but the final calorie count depends on how the meat is trimmed and if sugary sauces are used.
Healthier Choices Available: For a lower-calorie meal, opt for a lean brisket flat, trim excess fat, and use dry rubs instead of high-sugar sauces.

Understanding Calorie Differences in Brisket Cuts

Brisket is a large cut of beef from the lower chest area and is typically divided into two main sections: the 'flat' and the 'point'. The calorie content of your 6 oz serving hinges on which part of the brisket you are eating and how much fat is present. The flat cut, known for being leaner, and the point cut, which has more marbling and is often used for burnt ends, have distinct nutritional profiles.

The Lean vs. Fatty Calorie Distinction

When considering calories, the single most important factor is the fat content. Fat is more calorie-dense than protein, containing roughly 9 calories per gram compared to protein's 4 calories per gram. This is why a fatty piece of brisket will have a much higher calorie count than a lean piece of the same weight.

Lean Brisket: If you trim away all visible fat, a 6 oz serving will be significantly lower in calories. For example, a braised, lean-only flat cut contains roughly 334 calories. This is because the majority of its weight comes from protein and water, not dense fat.
Fatty Brisket: A 6 oz portion from the point or a well-marbled piece will be higher in calories due to its higher fat percentage. A braised 6-ounce portion of the point, with more fat, contains approximately 594 calories.

The Impact of Cooking Method

Cooking method also influences the final calorie count. For example, smoking meat can cause some of the fat to render and drip away during the long, slow cooking process, potentially reducing the overall fat content of the final product. Braising also cooks out some fat, but the final count depends on how much of the cooking liquid and rendered fat are consumed. A smoked brisket from a restaurant may have more calories if it's served with extra sauce or fatty drippings.

A Detailed Look at Macronutrients

Beyond just calories, it's important to consider the macronutrient composition of your brisket serving. A standard 6 oz serving provides a significant amount of protein, essential for muscle repair and growth, along with varying levels of fat.

Protein: Brisket is an excellent source of high-quality protein. A 6 oz serving of lean brisket can provide around 35g of protein.
Fat: The fat content can range widely. While a lean cut might have around 13g of fat for 6 oz, a fattier cut can contain over 46g of fat for the same size serving.
Carbohydrates: Brisket is naturally a zero-carb food. Any carbohydrates would come from marinades, rubs with sugar, or barbecue sauces added during or after cooking.

Comparison of 6 oz Brisket Variations

To illustrate the differences, here is a comparison table showing the estimated nutrition for different 6 oz (approx. 170g) brisket types.


Brisket Type (6 oz Braised)	Estimated Calories	Protein (g)	Fat (g)	Notes
Lean Flat Cut (USDA data)	334	56.4	10.2	Lowest calorie option, rich in protein.
Fatty Point Cut (USDA data)	594	41.4	46.2	Highest calorie option, very tender.
Smoked (Average Estimate)	~520	~38	~40	Varies widely based on trim, rub, and sauce.

How to Choose Your Brisket for Health

For those watching their calorie or fat intake, choosing the brisket flat over the point is the best option. Additionally, opting for a cut that has been trimmed of excess fat before cooking will yield a leaner final product. When ordering out, specify a lean cut and ask for any sauces on the side. When cooking at home, you have full control over the trimming process and can use a dry rub without added sugar to keep the carb count at zero.

Practical Tips for Healthier Brisket

Trim Excess Fat: Before cooking, remove the thickest layers of external fat. A thin layer is fine for moisture and flavor, but a large fat cap can be trimmed down.
Use a Dry Rub: Avoid high-sugar barbecue sauces. A dry rub with spices adds incredible flavor without extra calories and carbs.
Opt for Slow-Cooking Methods: Smoking or braising allows more of the fat to render out of the meat compared to faster cooking methods.
Portion Control: Even with a lean cut, remember that 6 oz is a standard serving size. Be mindful of portioning to avoid excess calorie intake.

Conclusion

The number of calories in 6 oz of brisket is not a fixed number, but rather a range that depends on the specific cut and cooking method. A lean, braised brisket flat is the lowest-calorie choice, while a fatty, braised point cut is considerably higher. By understanding these differences and making mindful choices about trimming and preparation, you can enjoy this flavorful cut of beef while managing your nutritional goals effectively.

Frequently Asked Questions

A smoked 6 oz brisket often has fewer calories than a braised one with the fat, as the slow smoking process allows more fat to render and drip away. However, any sugary sauces or glazes added during or after smoking will increase the total calories.

The fat content is the most significant factor affecting the calorie count of brisket. Leaner cuts like the flat have fewer calories, while fattier portions like the point have a higher calorie density.

Yes, brisket is an excellent source of protein. A 6 oz serving of lean brisket can provide approximately 35 grams of high-quality protein.

To reduce calories, choose a leaner cut (the flat), trim any visible excess fat before cooking, and use a low-calorie dry rub instead of sugary sauces or marinades.

Yes, plain, untrimmed brisket is naturally a zero-carb food and can be an excellent protein source for a low-carb or ketogenic diet. Be mindful of added ingredients like sugary sauces that can introduce carbs.

A 6 oz serving of lean brisket contains a high amount of protein and a moderate amount of fat, with virtually no carbohydrates. For example, a 6 oz serving of braised lean flat cut contains about 56.4g of protein and 10.2g of fat.

The difference in calories comes from the varying fat content. The flat cut is leaner, while the point cut contains more intramuscular fat (marbling), resulting in a higher calorie count per ounce.