How many calories are in a 10oz rump steak?

November 30, 2025 •

4 min read

According to nutritional data, a lean, raw rump steak contains roughly 180 calories per 100 grams, which means a 10oz (283g) rump steak contains a significant number of calories, but the final amount depends heavily on fat content and preparation methods. This nutrient-dense cut is an excellent source of protein, but understanding its full calorie breakdown is key for anyone watching their intake.

Quick Summary

The calorie count for a 10oz rump steak varies widely depending on its fat content and cooking method. A leaner cut, when grilled without added fats, can have a lower calorie count than a more marbled piece cooked with butter or oil.

Key Points

Variable Calorie Count: The number of calories in a 10oz rump steak can range from approximately 350 to over 500 kcal, depending on its fat content and how it's cooked.
Fat Content Matters: Leaner cuts with less visible marbling will contain fewer calories than fattier, more marbled versions.
Cooking Method Impact: Grilling or broiling adds minimal calories, while pan-frying with butter or oil significantly increases the total fat and calorie count.
High in Protein: Rump steak is an excellent source of high-quality protein, crucial for muscle repair and satiety.
Rich in Nutrients: The cut is packed with essential nutrients like iron, zinc, and B vitamins, contributing to overall health.
Mindful Preparation: To keep the meal light, trim excess fat and use low-fat cooking techniques and simple seasonings.

Understanding the Calories in a 10oz Rump Steak

A 10oz (283g) rump steak is a popular choice for many, offering a satisfying meal rich in protein and flavor. However, pinpointing an exact calorie count can be challenging due to several variables. The primary factors influencing the final tally are the steak's fat content, which can differ significantly between cuts, and the method used for cooking. For example, a lean, grass-fed rump steak will naturally have fewer calories than one with more visible marbling. Similarly, grilling or broiling a steak adds minimal calories, while pan-frying with butter or oil substantially increases the total.

For a general reference, multiple sources provide figures for rump steak based on 100g (approximately 3.5oz). Some suggest around 125-180 calories for a 100g portion of raw, lean rump steak. Extrapolating this to a 10oz (283g) portion, the calorie estimate for a lean cut falls between approximately 354 and 510 calories. The lower end represents a very lean, trimmed piece, while the higher end accounts for a typical cut with some inherent fat content.

What Influences Your Steak's Calorie Count?

Several factors can alter the number of calories in your final meal, sometimes dramatically. It is important to consider these when tracking your nutritional intake.

Fat Content (Marbling): The visible fat, or marbling, within the steak is a significant calorie source. Fatty cuts have more energy per gram than lean muscle. Choosing a leaner cut and trimming any excess fat before cooking can help reduce the overall calorie count.
Cooking Method: The way you prepare your steak is another major variable. Methods like grilling, broiling, or baking are excellent for minimizing added calories. In contrast, pan-frying with generous amounts of butter or oil will elevate the fat and calorie content of the finished dish.
Portion Size: While this article focuses on a 10oz portion, restaurant servings are often larger, and self-served portions can vary. Being mindful of the actual weight of the meat you are consuming is crucial for accurate calorie tracking.
Added Ingredients: Sauces, marinades, and seasonings can add calories. A simple rub of salt and pepper is low-calorie, whereas a creamy sauce can add hundreds of calories to the final dish.

Comparison of Steak Calories (per 3.5oz / 100g, cooked)


Cut	Approx. Calories (lean)	Protein	Fat	Notes
Rump Steak	125-180 kcal	20-22g	4-11g	Lean, flavorful cut. Good for grilling.
Sirloin Steak	~200 kcal	~30g	~9g	Leaner than ribeye, balanced flavor.
Filet Mignon	~170-200 kcal	~26g	~8-10g	Very tender, one of the leanest cuts.
Ribeye Steak	~250-300 kcal	~25g	~20-25g	High marbling, very tender and flavorful.

The Nutritional Profile Beyond Calories

Rump steak is more than just calories; it's a nutritional powerhouse. It is a complete protein source, providing all nine essential amino acids needed for muscle repair and growth. In addition to its high protein content, rump steak is an excellent source of several key micronutrients:

Iron: Essential for red blood cell production and oxygen transport.
Zinc: Important for immune function and cell growth.
B Vitamins: Rich in B12, Niacin (B3), and B6, which are vital for energy metabolism and nerve function.

Healthier Preparation Tips

To enjoy your 10oz rump steak while keeping the calorie count in check, consider the following preparation tips:

Trim the Fat: Before cooking, trim off any large, visible portions of fat from the edges of the steak.
Use Healthy Cooking Methods: Opt for grilling, broiling, or oven-roasting instead of pan-frying. These methods use minimal to no added fat.
Season Simply: A high-quality cut of rump steak needs little more than salt and pepper. Avoid heavy, creamy, or high-sugar sauces that add unnecessary calories.
Pair with Low-Calorie Sides: Serve your steak with a large portion of steamed or roasted vegetables like broccoli, asparagus, or a side salad. This adds volume and fiber without a lot of extra calories.
Use High-Quality Oil Sparingly: If you must pan-fry, use a small amount of a healthy, high-smoke-point oil like avocado or coconut oil.

Conclusion

In summary, the number of calories in a 10oz rump steak is not a single, fixed figure. A lean, raw cut will contain approximately 350-500 calories, but this can increase significantly depending on how it's prepared. By making conscious choices about fat content and cooking methods, you can ensure this protein-rich and nutritious cut of beef fits into a balanced, health-conscious diet. It offers substantial nutritional benefits beyond just its energy content, providing essential vitamins and minerals that support overall health. By being mindful of your preparation and portion, you can savor a delicious and wholesome meal.

For more detailed nutritional information on beef cuts and general healthy eating, the website Verywell Fit offers extensive resources.

Frequently Asked Questions

To get the most accurate calorie count, use a food scale to weigh the raw steak and look up a nutritional database for a 'raw, lean rump steak' per 100g. Multiply that value by 2.83 (10oz conversion) and then add any extra calories from cooking oils or sauces.

Yes, rump steak is generally considered a leaner cut compared to other options like ribeye. It still has some fat, but it's not as highly marbled, making it a favorable choice for those watching their fat and calorie intake.

Based on a 100g serving of lean rump steak containing 4-11g of fat, a 10oz (283g) portion would contain approximately 11-31g of fat before cooking. This will fluctuate based on the specific cut and trimming.

Yes, pan-frying with butter or oil can add a significant number of calories. For example, a single tablespoon of butter adds around 100 calories and 11 grams of fat. Choosing a dry cooking method like grilling is a lower-calorie alternative.

Yes, rump steak can be part of a weight loss diet due to its high protein content, which promotes satiety and helps maintain muscle mass during a calorie deficit. To keep calories in check, opt for a lean cut, prepare it healthily, and manage portion size.

Cooking a steak does not significantly change the inherent calorie count from protein. However, if more fat renders out during cooking, the finished steak might have a slightly lower calorie content. This effect is most noticeable with fattier cuts.

Yes, studies suggest that grass-fed beef is typically lower in overall fat than grain-fed beef, which can result in a slightly lower calorie count for an equivalent portion size.