How Many Calories Are in a 6 Ounce Piece of Steak?

October 28, 2025 •

3 min read

According to the USDA, a 6-ounce portion of lean sirloin steak contains approximately 382 calories, but this can vary significantly based on the cut. The exact number of calories in a 6 ounce piece of steak depends on several key factors, including the specific cut, the fat content, and the cooking method used. Understanding these variables is crucial for anyone monitoring their nutritional intake.

Quick Summary

The calorie count for a 6-ounce steak varies, with leaner cuts like sirloin and tenderloin having fewer calories than fattier cuts such as ribeye. Key factors include the specific cut, marbling, fat trim, and cooking method. The addition of oils or butter dramatically increases the final calorie count.

Key Points

Calorie Range is Variable: The calorie count for a 6-ounce steak varies significantly, from roughly 310 calories for a lean filet mignon to over 500 for a marbled ribeye.
Lean vs. Fatty Cuts: Lean cuts like sirloin and tenderloin have fewer calories, while fattier cuts like ribeye have more due to higher marbling.
Cooking Method Matters: Grilling or broiling without added fats results in a lower calorie count compared to pan-searing with oil or butter.
Preparation Adds Calories: Added fats from cooking oils, butter, and rich sauces can dramatically increase the steak's total calories.
Mind Portion Size: A 6-ounce steak is a moderate portion, but many restaurants serve larger sizes, so controlling your portion is key for managing calorie intake.
Trim for Lower Calories: Trimming visible fat from the edges of the steak before cooking can help reduce the overall calorie and fat content.

Calorie Breakdown by Steak Cut

The number of calories in a 6-ounce (cooked) steak is not a single, universal value. It is highly dependent on the cut of beef. Leaner cuts contain less fat and, therefore, fewer calories, while cuts with more marbling are more calorie-dense. For example, a 6-ounce portion of a lean, grass-fed strip steak can have significantly fewer calories than the same size portion of a fatty, marbled ribeye.

Lean vs. Fatty Cuts

To better understand the range of calories, it helps to compare some common cuts. Cuts like sirloin and tenderloin are known for being leaner options, making them popular choices for those watching their calorie or fat intake. In contrast, cuts such as the ribeye are prized for their rich flavor, which comes from a higher fat content and more marbling, leading to a higher calorie count.

Here are some common 6-ounce steak cuts and their approximate calorie counts when cooked, based on general nutritional data:

Sirloin: A 6-ounce portion of cooked sirloin steak contains around 360 to 390 calories, depending on the fat trim.
Ribeye: Due to its higher fat content and marbling, a 6-ounce ribeye typically has a higher calorie count, often in the range of 440 to 530 calories.
Filet Mignon (Tenderloin): This tender, lean cut is generally lower in calories. A 6-ounce filet can have approximately 310 to 345 calories, based on the preparation.
New York Strip: A middle-ground option, a 6-ounce New York strip steak can range from 390 to 470 calories, with variations depending on the fat trim and preparation.

Impact of Preparation and Cooking Methods

The way a steak is cooked is another major factor in its final calorie count. While grilling or broiling with minimal oil is a healthier option, cooking methods that add significant fat can increase the calories substantially.

Calorie-Adding Factors in Cooking

Oil and Butter: A single tablespoon of butter or oil can add over 100 calories to your steak. Many restaurant preparations involve generously basting the steak in butter, which can elevate the calorie count far beyond its base value.
Sauces and Marinades: Cream-based sauces, glazes, and sugary marinades contribute extra calories. Opting for simple seasoning and a dry cooking method keeps the nutritional profile cleaner.
Trimming the Fat: For cuts like the sirloin or strip, trimming off the external fat before cooking can significantly reduce the calorie and fat content.

Comparison of 6-Ounce Steak Calories by Cut


Steak Cut	Approximate Cooked Calories (6 oz)	Primary Factor for Calorie Variation
Tenderloin / Filet Mignon	310–345	Leanest cut, minimal marbling
Sirloin	360–390	Lean cut, calorie depends on fat trim
New York Strip	390–470	Moderate marbling, balanced fat and protein
Ribeye	440–530	Highest marbling, rich flavor and fat

Optimizing Your Steak for Calorie Goals

For those who want to enjoy steak while managing their calorie intake, a few simple strategies can make a big difference.

Tips for a Healthier Steak Meal

Choose Leaner Cuts: Select cuts like sirloin, tenderloin, or flank steak, which naturally have less fat.
Trim Visible Fat: Before cooking, trim any excess fat from the edges of the steak.
Use Healthier Cooking Methods: Grill, broil, or pan-sear your steak with minimal oil.
Flavor with Herbs and Spices: Instead of heavy sauces or excessive butter, use salt, pepper, garlic powder, and fresh herbs to add flavor without extra calories.
Control Portion Size: Restaurants often serve much larger than a standard 3.5-ounce serving, so be mindful of portion control. A 6-ounce steak is larger than the recommended 3-ounce portion.

Conclusion

There is no single answer to how many calories are in a 6-ounce piece of steak. The number is highly variable, ranging from approximately 310 calories for a very lean cut like filet mignon to over 500 calories for a fatty ribeye, especially when prepared with added fats. By understanding the differences between cuts and being mindful of cooking methods, you can easily control the nutritional impact of your meal while still enjoying a delicious piece of steak. Making informed choices about your meat, fat trim, and preparation can align your steak dinner with your health goals without sacrificing flavor. For those seeking detailed nutritional data on various cuts and preparations, reliable food database websites are invaluable tools.

Useful Resources

[1] How Much Protein Is in 6 Ounces of Steak?: https://www.loseit.com/articles/nutrition-in-a-6-oz-sirloin/ [2] Calories in Steak (6 oz, boneless, cooked) - fatsecret: https://www.fatsecret.com.au/calories-nutrition/generic/steak?portionid=2653&portionamount=6.000

Frequently Asked Questions

The lowest-calorie 6-ounce steak cut is typically a lean filet mignon or tenderloin, which can have around 310-345 calories when cooked with minimal added fat.

Yes, the cooking method significantly affects the calorie count. Adding butter or oil during cooking, or using rich sauces, increases the total calories compared to leaner methods like grilling or broiling.

A 6-ounce cooked sirloin steak generally contains between 360 and 390 calories, depending on how much fat is trimmed before cooking.

A 6-ounce ribeye has more calories than a sirloin. Due to its higher fat content and marbling, a ribeye can range from approximately 440 to over 500 calories, while a leaner sirloin is closer to 360-390 calories.

Yes, nutritional information can differ between raw and cooked steak. The quoted calorie counts typically refer to cooked steak, but some sites may use raw figures, which can lead to variance. For accuracy, it's best to specify if the steak is raw or cooked when looking up data.

Some sources suggest that grass-fed beef may be leaner and therefore have a lower overall calorie and fat content compared to grain-fed beef. However, this can still vary by cut.

Yes, you can reduce the calories by choosing a leaner cut, trimming all visible fat, using a low-fat cooking method like grilling, and avoiding high-calorie additions like butter, excessive oil, or cream-based sauces.