How many calories are in a 4 oz cooked pork steak?

November 6, 2025 •

4 min read

According to nutritional data, a generic 4 oz cooked pork steak contains approximately 240 calories, though this can vary significantly based on the cut of meat and cooking method. Understanding the calorie count is crucial for anyone tracking their dietary intake and making informed food choices.

Quick Summary

The calorie content of a 4 oz cooked pork steak depends heavily on the specific cut, like shoulder or loin, and the preparation method. Leaner cuts contain fewer calories and fat, while fattier cuts and added cooking oils increase the total count. Macronutrient composition, consisting mainly of protein and fat, also varies.

Key Points

Variable Calories: A 4 oz cooked pork steak's calorie count varies significantly, ranging from approximately 195 to over 240 calories depending on the specific cut and cooking method.
Lean vs. Fatty Cuts: Lean cuts like pork loin have fewer calories, while fattier cuts like pork shoulder (boston butt) contain more calories due to a higher fat content.
Cooking Method Matters: Cooking techniques like grilling or broiling add minimal calories, whereas pan-frying with oil can significantly increase the calorie count.
High in Protein: Pork steaks are an excellent source of protein, essential for muscle maintenance and overall health.
Check Labels: For pre-packaged products, always check the nutrition label for the most accurate calorie and macronutrient information.
Control Your Diet: To manage calories effectively, choose lean cuts, trim excess fat, and use low-fat cooking methods.

Pork is a versatile and popular protein source, but its nutritional profile can change drastically depending on the cut and how it's prepared. Knowing how many calories are in a 4 oz cooked pork steak requires a closer look at these factors, as a lean loin steak will differ from a fattier shoulder steak. For context, a standard 3.5 oz (100g) portion of cooked, ground pork has about 297 calories, with a split of 25.7g protein and 20.8g fat.

The Calorie Breakdown by Pork Cut

The most important factor determining the calorie count of a cooked pork steak is the specific cut of meat used. The distinction between lean and fatty cuts can account for a difference of over 100 calories for the same 4 oz portion.

Pork Loin Steak: Often cut from the top loin, a boneless, lean pork loin steak is one of the lowest-calorie options. A 4 oz portion (about 113g) can have as few as 195 calories, with a high protein-to-fat ratio. This makes it a great choice for those on a diet focused on lean protein.
Generic Pork Steak: A more general estimate for a 4 oz cooked pork steak places the calorie count around 240, with a mix of fat and protein. This is a solid middle-ground estimate if the exact cut is unknown.
Pork Shoulder (Boston Butt) Steak: Cuts from the shoulder are known to have more fat and, therefore, a higher calorie count. For example, a 4 oz portion of steak-ready pork shoulder butt can contain 210 calories, a moderate increase from the lean loin.

How Cooking Methods Affect Calorie Count

Beyond the cut, the method of cooking plays a significant role in the final calorie count. Adding fat during the cooking process is the primary reason for these variations.

Impact of Cooking Oil

Most cooking oils, such as olive oil or vegetable oil, add approximately 120 calories per tablespoon. If you pan-fry a pork steak and use just one tablespoon of oil, you've added a substantial number of calories. For example:

Pan-fried (Lean Loin): A 4 oz lean loin steak at 195 calories, cooked with 1 tablespoon of oil, becomes approximately 315 calories.
Pan-fried (Generic): A 4 oz generic steak at 240 calories, with 1 tablespoon of oil, becomes around 360 calories.

Other Cooking Techniques

Grilling or Broiling: These methods use little to no added oil, allowing excess fat to drip away. This can help keep the calorie count closer to the base value of the raw cut, making them ideal for weight management. For a 4 oz portion, this is the most calorie-efficient preparation.
Baking or Roasting: Like grilling, these methods can be done without excessive oil. Cooking a pork steak in the oven with a little spray oil or seasoning can preserve its lower calorie profile.
Deep Frying: This method should be avoided for those concerned with calories. It saturates the meat with oil, drastically increasing the fat and calorie content. The total calories could double or triple depending on the breading and oil used.

Macronutrient Comparison of 4 oz Cooked Pork Steaks


Cut	Approx. Calories	Approx. Protein (g)	Approx. Fat (g)	Key Advantage
Lean Loin Steak	195	35	5	Highest protein, lowest fat
Generic Pork Steak	240	18	18	Balanced macros, good protein source
Shoulder (Boston Butt)	210	20	14	Richer flavor, moderate protein

Tips for Controlling Calories

To manage your calorie intake while enjoying a cooked pork steak, consider these strategies:

Choose Lean Cuts: Opt for pork loin or tenderloin over fattier shoulder cuts when possible.
Trim Visible Fat: Before cooking, trim off any visible fat from the steak. This is an easy way to reduce the calorie count without sacrificing flavor.
Opt for Healthy Cooking Methods: Grill, broil, or bake your pork steak instead of pan-frying with lots of oil. If pan-frying, use a non-stick pan and minimal oil.
Mind Your Portions: Stick to a 4 oz serving size. Using a food scale can help ensure accuracy.
Pair Wisely: Serve your pork steak with low-calorie side dishes like steamed vegetables or a fresh salad instead of calorie-dense items like cream sauces or fried potatoes.

Conclusion

A standard 4 oz cooked pork steak contains roughly 240 calories, but this is merely a starting point. The specific cut of pork is the primary determinant of its calorie content, with leaner loin cuts being the lowest in calories and fat, and fattier shoulder cuts being higher. The cooking method, particularly the amount of added fat, is also a crucial factor. For those focused on a lower-calorie diet, choosing a lean cut like pork loin and cooking it via grilling or baking is the most effective approach. By understanding these variables, you can accurately estimate the calories and make healthier choices.

For more detailed nutritional breakdowns of various foods, consult resources like the USDA FoodData Central database. More on nutritional values from USDA

Frequently Asked Questions

Yes, cooking a pork steak affects its calorie count primarily through the method used. Grilling or broiling can reduce the total fat by allowing some to drip away, while pan-frying with oil will add extra calories from the fat.

Yes, a pork steak is an excellent source of high-quality protein. A 4 oz cooked serving can provide a significant amount of protein, which is vital for building and repairing muscle tissue.

To reduce calories, start with a leaner cut of pork, such as the loin. Trim any visible fat before cooking. Use low-fat cooking methods like grilling or baking, and pair the steak with low-calorie side dishes like vegetables instead of starchy, high-fat alternatives.

A pork loin steak is generally leaner and lower in calories than a generic pork steak, which can be cut from a fattier part of the animal. A 4 oz cooked pork loin steak can have around 195 calories, compared to a generic pork steak's approximately 240 calories.

Yes, some sources suggest that pasture-raised pork may have a healthier fat profile, including higher levels of beneficial omega-3 fatty acids, compared to conventionally raised pork.

While similar, a 4 oz cooked pork chop can have a slightly different calorie count depending on the cut and preparation. For example, a bone-in, lean-only pan-fried pork chop is estimated to have around 252 calories.

Yes, cooked pork steak is naturally low in carbohydrates and rich in protein and fat, making it suitable for a ketogenic diet. However, always be mindful of the cooking method and any added sauces or marinades that might contain carbs.