How many calories are in a 12 oz piece of steak? A comprehensive nutrition guide

November 7, 2025 •

5 min read

According to nutritional data, a cooked 12 oz tenderloin steak, trimmed of fat, can contain around 687 calories, while a fattier cut can exceed 900. This significant range makes it clear why understanding the specific cut and preparation is key when asking, 'How many calories are in a 12 oz piece of steak?'.

Quick Summary

The calorie count of a 12 oz steak is not a single number, but varies significantly based on the cut, fat content, and cooking method. Leaner options like sirloin have a lower count than fattier ribeyes, with preparation adding further variables to the final total.

Key Points

Significant Calorie Range: The calories in a 12 oz steak can range from around 500 to over 1000, depending on the cut and preparation.
Cut Determines Calories: Lean cuts like sirloin and tenderloin have fewer calories, while fattier, highly marbled cuts like ribeye have more.
Cooking Method Matters: Grilling or broiling without added fats results in a lower calorie count compared to frying with butter or oil.
Fat Content is Key: The amount of marbling (intramuscular fat) and excess visible fat are the primary drivers of caloric density in beef.
High in Protein and Nutrients: All steaks are excellent sources of protein, and also provide essential nutrients like iron, zinc, and B vitamins.
Portion Control is Important: A 12 oz steak represents a large meal, often equivalent to three or four standard servings, so portion control is important for calorie management.

Why Steak Calories Are Not a Single Number

Determining the exact calorie count of a 12 oz steak is a complex task because the final number is influenced by several variables. For instance, the calorie count can change dramatically depending on the cut of beef, the amount of fat or marbling present, and the method used to cook it. A lean, grilled sirloin steak will have a very different nutritional profile than a pan-fried ribeye with rich marbling. Understanding these factors is crucial for accurately estimating the calories in your meal and making informed dietary choices.

Key Factors Influencing Steak Calories

The Cut of Beef

The most significant factor determining a steak's calorie content is the specific cut. Different parts of the cow have varying levels of muscle and fat, which directly impacts the caloric density. For example, a tenderloin or filet mignon is known for its lean texture, resulting in fewer calories compared to a ribeye, which is prized for its rich marbling. Popular cuts and their estimated calorie counts for a 12 oz portion include:

Ribeye: Known for its rich flavor and high fat content, a 12 oz ribeye can range from approximately 800 to over 900 calories, depending on the restaurant and level of marbling.
Sirloin: A leaner cut with a strong beefy flavor, a 12 oz sirloin typically contains fewer calories, often around 530-720, although estimates can vary based on trim and preparation.
Tenderloin (Filet Mignon): As one of the leanest cuts, a 12 oz tenderloin is among the lowest in calories for a steak of this size, with one source suggesting around 687 calories for a broiled, fat-trimmed portion.
T-Bone and Porterhouse: These cuts include a portion of both the tenderloin and the strip steak. Their calorie count is typically higher than a sirloin but can be more moderate than a ribeye, averaging around 727 calories for a cooked 12 oz T-bone.

Fat Content and Marbling

Marbling is the intramuscular fat that gives steak its flavor and tenderness. The more marbling a cut has, the higher its fat content and, consequently, its calorie count. When buying steak, you can often see the difference in marbling between a lean sirloin and a more marbled ribeye. Trimming visible fat from the edges can also help reduce the total fat and calories, making it a healthier option. For those monitoring their fat intake, choosing a leaner cut with minimal marbling is a straightforward way to manage calorie consumption.

Preparation and Cooking Method

The way a steak is cooked can significantly add to its final calorie total. Grilling or broiling without added fats are the healthiest methods, allowing some fat to drip away during the cooking process. Conversely, pan-searing with generous amounts of butter or oil will substantially increase the calorie count. Sauces, gravies, and toppings like cheese or fried onions also contribute to the final tally. To keep calories in check, it's best to favor simple preparations using minimal, if any, added fats.

How to Enjoy Steak as Part of a Balanced Diet

For those who enjoy steak but want to keep their diet balanced, here are several practical tips:

Choose Leaner Cuts: Opt for cuts like sirloin, flank, or tenderloin over fattier alternatives like ribeye or porterhouse when watching calorie intake.
Trim Excess Fat: Before or after cooking, remove any large, visible pieces of fat to reduce the total calorie count.
Use Healthy Cooking Methods: Grill, broil, or bake your steak instead of frying it in oil or butter. This minimizes added fats and allows some of the natural fats to render off.
Watch Your Portion Size: A standard serving of steak is typically 3 to 4 ounces. A 12 oz steak is three to four servings, so consider sharing or saving half for later.
Flavor with Spices and Herbs: Instead of calorie-dense sauces or marinades, use a rub of black pepper, garlic powder, onion powder, and paprika to enhance the flavor without adding unnecessary calories.
Pair with Low-Calorie Sides: Serve your steak with steamed vegetables, a side salad, or roasted root vegetables instead of buttery mashed potatoes or high-fat creamed spinach.

12 oz Steak Cut Nutritional Comparison Table


Cut of Beef	Approx. Calories	Approx. Protein	Approx. Total Fat
Tenderloin (trimmed)	687	105g	26g
Sirloin (restaurant)	530	72g	21g
Ribeye (restaurant)	904	91g	57g
T-Bone (cooked)	727	93.6g	N/A

Note: Nutritional values can vary significantly based on marbling, trimming, and preparation method.

Making Informed Choices for Your Diet

To make the most of steak in your diet, it is essential to understand that there is no single answer to how many calories are in a 12 oz piece of steak?. The wide range of calorie counts, from over 500 to potentially over 1000 for extremely fatty cuts, highlights the importance of being mindful of your specific choices. While fattier cuts offer a rich, decadent experience, leaner cuts still provide a substantial amount of high-quality protein and essential nutrients like iron, zinc, and B vitamins. By choosing your cut wisely, trimming excess fat, and using healthy cooking methods, you can enjoy steak as a delicious and nutrient-rich component of a balanced diet. A good understanding of beef's nutritional properties allows for better portion control and healthier meal construction, ensuring that even a large steak can fit into a mindful eating plan. For more general information about the nutritional properties of beef, consult a reliable health resource.

Conclusion: Steak, Diet, and Informed Decisions

While a 12 oz steak can be a significant source of calories, it is also a powerhouse of protein and micronutrients. The key takeaway is that the specific calorie count is determined by your choices regarding the cut, trimming, and cooking method. Choosing leaner cuts like sirloin or tenderloin, removing excess fat, and opting for grilling over frying can drastically reduce the calorie and fat content. By being an informed consumer and mindful of preparation, you can enjoy steak as a healthy and satisfying meal that aligns with your dietary goals. The next time you're craving a steak, remember that you have the power to tailor its nutritional impact to suit your needs, making it a delicious part of your healthy eating plan.

Frequently Asked Questions

A 12 oz ribeye typically contains significantly more calories than a 12 oz sirloin due to its higher fat content and marbling. For example, a restaurant 12 oz ribeye can exceed 900 calories, while a restaurant 12 oz sirloin is often closer to 530 calories.

The calorie count of a steak is primarily based on the cut and fat content. However, cooking methods like grilling or broiling can cause some fat to render and drip away, slightly reducing the calorie count of the consumed meat.

Yes, steak is an excellent source of high-quality protein. Leaner cuts, like sirloin or tenderloin, are particularly beneficial as they offer a high protein-to-calorie ratio, which can help with muscle maintenance and satiety.

You can reduce calories by choosing a leaner cut of beef, trimming any visible fat before or after cooking, using a healthy cooking method like grilling, and avoiding high-calorie additions like butter and creamy sauces.

A 12 oz steak is packed with essential nutrients, including significant amounts of protein, iron, zinc, phosphorus, and B vitamins like B12.

The fat content varies based on marbling and trim, but a restaurant 12 oz ribeye is reported to have around 57g of fat, while a restaurant 12 oz sirloin has approximately 21g.

A healthy portion is typically considered to be 3.5 to 5 ounces (100-150g). A 12 oz steak is therefore a much larger portion than recommended for a single sitting and can be shared or saved for another meal.