How Many Calories Are in a 6 oz Grilled Ribeye?

December 22, 2025 •

3 min read

According to nutritional data, a typical 6 oz grilled ribeye steak can contain between 400 and 530 calories, with the exact number varying based on the cut's fat content and preparation. Understanding the calorie count for a 6 oz grilled ribeye is essential for anyone tracking their intake, whether for weight management or muscle building.

Quick Summary

The calorie count of a 6 oz grilled ribeye varies depending on marbling and cooking method, typically falling between 400 and 530 calories. The steak provides significant protein and fat, with negligible carbs, making it a popular choice for high-protein and low-carb diets.

Key Points

Calorie Range: A 6 oz grilled ribeye contains approximately 400 to 530 calories, varying with fat content.
High in Protein: This steak is an excellent source of protein, with over 35 grams per 6 oz serving.
Significant Fat Content: Ribeye is a fattier cut, with fat contributing significantly to its overall calorie count and rich flavor.
Zero Carbs: The steak itself has virtually no carbohydrates, making it suitable for low-carb and ketogenic diets.
Factors Affecting Calories: Marbling, fat trimming, and added ingredients like oil or butter can all influence the final calorie total.
Choosing Leaner Options: For fewer calories, opt for leaner cuts like sirloin or tenderloin, or trim visible fat from the ribeye.

The Calorie Breakdown of a 6 oz Grilled Ribeye

Determining the precise caloric value of a steak can be tricky, as it depends heavily on the specific cut, the amount of marbling (intramuscular fat), and how it is prepared. For a standard 6 oz grilled ribeye, you can expect the calorie range to be from approximately 400 to over 500 calories. A leaner cut will naturally fall at the lower end of this spectrum, while a more heavily marbled piece will be on the higher side. The grilling process itself adds minimal calories, but any added oils or butter will increase the total.

Key Macronutrients in Your Ribeye Steak

A ribeye is a nutrient-dense food that offers more than just energy. It provides a robust dose of high-quality protein and essential fatty acids. Here's a look at the macronutrient composition for a typical 6 oz grilled ribeye:

Protein: Expect a substantial protein content, often ranging from 35 to over 40 grams. This makes it an excellent source for supporting muscle growth and repair.
Fat: As one of the fattier cuts of steak, the fat content is significant, contributing to its rich flavor. The total fat can be anywhere from 20 to over 30 grams, including both saturated and monounsaturated fats.
Carbohydrates: Ribeye steak contains virtually no carbohydrates, making it a zero-carb food. This is why it is a staple in many ketogenic and low-carb diets.

Factors That Influence the Calorie Count

Several variables can affect the final calorie count of your grilled ribeye. Being aware of these can help you make more informed choices.

1. Marbling and Cut

The primary factor is the amount of marbling. The ribeye is known for its high fat content, but even within this cut, the marbling can vary significantly. A Prime grade ribeye will have more marbling than a Choice or Select grade, and therefore, more calories.

2. Preparation Method

While grilling adds flavor without excessive fat, other cooking methods can introduce more calories. Pan-searing with a generous amount of butter or oil, for example, will boost the final calorie count. Similarly, adding a sauce or topping can also increase the total.

3. Trimming

Trimming excess fat from the edges of the steak before cooking is one of the most effective ways to reduce its calorie content without sacrificing flavor. Ribeye steaks often have a generous fat cap that can be trimmed.

4. Serving Size Accuracy

Accurately weighing your steak after it's cooked is crucial for precision. A raw 6 oz steak will lose some weight during cooking as moisture evaporates. Focusing on the cooked weight is the most reliable way to calculate your actual intake.

A Comparison: Ribeye vs. Other Steaks

To put the ribeye's calories into perspective, here is a comparison with other popular steak cuts. All figures are based on a 6 oz grilled portion and can vary based on preparation.


Steak Cut	Approximate Calories	Approximate Protein	Approximate Fat
Ribeye (Highly Marbled)	500-530	40g	35-45g
Ribeye (Moderately Marbled)	400-450	40-45g	25-30g
Sirloin	350-400	45g	20g
Tenderloin (Filet Mignon)	300-350	40g	15-20g
Flank Steak	300-350	45g	10-15g

As you can see, the ribeye is generally a more calorie-dense and fatty cut compared to lean options like sirloin or flank steak. This is a key reason for its rich flavor and tenderness.

Making a Healthier Choice

If you're mindful of your calorie intake, there are ways to enjoy a delicious grilled ribeye without overindulging. Consider pairing a 6 oz portion with nutrient-dense, low-calorie side dishes like steamed vegetables or a fresh salad instead of high-calorie options such as mashed potatoes or creamy sauces. You can also minimize added fats during cooking and trim visible fat before grilling. Furthermore, sourcing grass-fed ribeye can offer a slightly better nutritional profile, including higher levels of beneficial omega-3 fatty acids. For more authoritative nutritional data on beef, consider resources like the USDA's FoodData Central system.

Conclusion

A 6 oz grilled ribeye steak provides a significant number of calories, typically ranging from 400 to 530, depending primarily on its marbling. Its high protein and fat content make it a satisfying and flavorful meal, particularly for those on low-carb diets. By being mindful of the cut's fat content, preparation methods, and portion size, you can easily fit this savory steak into your dietary plan while enjoying all its nutritional benefits.

Frequently Asked Questions

Generally, grass-fed beef is slightly leaner than grain-fed beef, which can result in a marginally lower calorie count. It also tends to have a more favorable fatty acid profile, with higher omega-3s.

To reduce calories, you can trim off excess visible fat before grilling and avoid adding high-calorie fats like butter during the cooking process. Opt for a simple seasoning of salt and pepper.

Grilling is one of the healthier cooking methods for steak as it requires very little added fat. It cooks the steak using radiant heat, which can help render some of the fat out of the meat.

A 6 oz grilled ribeye typically contains between 35 and 45 grams of protein, making it an excellent source of this essential macronutrient.

Yes, a 6 oz grilled ribeye is an ideal food for low-carb or keto diets because it contains zero carbohydrates while providing ample protein and fat to promote satiety.

Cooking a ribeye to a more well-done temperature may render out more fat, potentially reducing the final calorie count slightly. However, this also affects the flavor and tenderness.

No, the calorie count is not the same. A raw 6 oz ribeye will have a different weight and calorie count than a cooked one because moisture is lost during the cooking process. Calorie estimates are typically based on the cooked weight and nutrient composition.