How Many Calories Are in a 6 oz New York Strip Steak Cooked?

December 22, 2025 •

4 min read

According to the USDA, a grilled 6-ounce New York strip steak contains approximately 472 calories. This article explores how many calories are in a 6 oz New York strip steak cooked, detailing the variables like marbling and preparation that can alter its nutritional profile significantly.

Quick Summary

The calorie count for a cooked 6 oz New York strip steak typically ranges from 390 to over 470, largely depending on the cut's marbling and cooking method. This variation is influenced by fat content and whether oil or butter is used during preparation.

Key Points

Calorie Range Varies: A cooked 6 oz New York strip steak typically contains between 390 and 472 calories, depending on fat content and cooking method.
Fat Content is Key: The steak's calorie count is heavily influenced by its marbling (intramuscular fat) and whether excess fat is trimmed before cooking.
Cooking Method Matters: Grilling and broiling are lower-calorie options than pan-frying, as they allow fat to render and drip away from the meat.
Nutrient-Dense Protein Source: A 6 oz cooked New York strip is an excellent source of complete protein, delivering over 35 grams, along with essential nutrients like iron, zinc, and vitamin B12.
Avoid Added Fats: Adding large amounts of butter or oil during cooking can significantly increase the total calorie count of the meal.
Leaner Alternative to Ribeye: A New York strip steak is generally leaner and lower in calories than a ribeye, making it a good choice for those monitoring their fat intake.
Best for Mindful Eating: For a calorie-conscious meal, a New York strip can be part of a healthy diet when paired with low-calorie sides and prepared with minimal added fats.

The question of how many calories are in a 6 oz New York strip steak cooked is complex, as the final number is not fixed. The calorie count can vary depending on several critical factors, primarily the beef's fat content and the method used for cooking. While some nutritional databases suggest around 390 calories for a 6 oz portion, a grilled 6-ounce portion, per USDA data, may contain up to 472 calories. This variation highlights the importance of understanding the different elements at play to accurately track your intake.

Factors Influencing the Calorie Count

Fat Content and Marbling

Marbling refers to the intramuscular fat that appears as white flecks in beef. A New York strip, being a premium cut, often has moderate marbling, which contributes significantly to both its flavor and its calorie count. A leaner cut will naturally have fewer calories per ounce than a steak with heavy marbling. When searching for calorie information, be mindful of whether the data corresponds to a "lean only" or "separable lean and fat" designation. Trimming the excess visible fat from the steak before cooking is an effective way to reduce the overall fat and calorie content.

Cooking Method

How you cook your steak has a major impact on the final calorie total. Here's a breakdown of common methods:

Grilling: Grilling is one of the healthiest cooking methods for steak. The high heat causes fat to render and drip away from the meat, reducing the total calorie count.
Pan-Frying: Cooking in a skillet with added fats like butter or oil will increase the calorie count. The steak can also absorb some of the cooking fat. Using a non-stick pan with a minimal amount of cooking spray can help mitigate this calorie increase.
Broiling: Similar to grilling, broiling cooks the steak with direct heat, allowing fat to drip away and resulting in a lower-calorie preparation compared to pan-frying.

Added Ingredients

Beyond the cooking method, any ingredients added during the process, such as butter, oil, or marinades, will contribute to the total calorie count. For example, a single tablespoon of butter adds approximately 100 calories and 11 grams of fat. Being mindful of these additions is essential for accurate calorie tracking.

Calorie and Nutritional Comparison

To put the 6 oz New York strip into perspective, it's helpful to compare its nutritional profile with other popular steak cuts. The following table provides a comparison based on typical cooked portions. The calorie values represent average estimations and can vary based on marbling and cooking method.


Steak Cut	Estimated Calories (per 6 oz cooked)	Protein (g)	Fat (g)
New York Strip	390–472	~35–45	~25–35
Sirloin	257–343	~38–46	~10–20
Ribeye	~601 (scaled from 8oz)	~44–50	~40–55

Note: The fat content listed is approximate and highly dependent on marbling and trimming.

The Complete Nutritional Breakdown

A 6 oz portion of cooked New York strip steak is more than just calories. It's a rich source of high-quality protein and several essential vitamins and minerals. The protein is a complete protein, meaning it contains all nine essential amino acids necessary for muscle repair and growth. A typical 6 oz serving can provide over 35 grams of protein. In addition to protein, beef is an excellent source of:

Iron: Crucial for producing red blood cells that carry oxygen throughout the body.
Zinc: Supports the immune system and plays a role in cell metabolism.
Vitamin B12: Essential for nerve function and the production of red blood cells.
Selenium: A powerful antioxidant that protects the body from cellular damage.

How to Enjoy a Lower-Calorie New York Strip

For those watching their calorie intake, you can still enjoy a delicious New York strip by following a few simple steps:

Trim the Fat: Before cooking, trim as much of the external, separable fat as possible.
Opt for Grilling or Broiling: As discussed, these cooking methods allow fat to escape, reducing the final calorie count.
Use Minimal Oil: If pan-searing, use a minimal amount of cooking oil or opt for a calorie-free spray. Avoid basting with large quantities of butter.
Serve with Calorie-Conscious Sides: Pair your steak with steamed or roasted vegetables rather than heavy, creamy side dishes.

Conclusion

In summary, a cooked 6 oz New York strip steak provides a substantial amount of protein and vital nutrients, with a calorie count that typically falls in the 390-472 range. The exact number is not static but is heavily influenced by the cut's marbling and how it is prepared. Choosing leaner cuts, trimming visible fat, and using cooking methods like grilling or broiling can help manage the calorie content. By being mindful of these variables, you can enjoy a flavorful and nutritious steak as part of a balanced diet.

An excellent source for detailed nutritional information on various foods, including beef, can be found on the USDA FoodData Central website.

Frequently Asked Questions

Yes, grilling is a healthier cooking method as it allows excess fat to melt and drip away from the meat, resulting in a lower calorie count compared to frying it in oil or butter.

Marbling, the intramuscular fat, increases the total calorie content of the steak. A more heavily marbled steak will have a higher calorie count per ounce than a leaner one.

Yes, a 6 oz portion of cooked New York strip steak provides a significant amount of high-quality protein, which is essential for muscle repair and growth.

To reduce calories, trim any visible, separable fat before cooking, opt for grilling or broiling over pan-frying, and use minimal or no added fats like butter or oil during preparation.

A New York strip generally has a higher calorie count than a sirloin due to its greater fat content and marbling. Sirloin is typically considered a leaner cut.

Yes, adding butter or oil while cooking will increase the overall calorie count of the dish. One tablespoon of butter alone adds about 100 calories.

The calorie count of a steak changes during cooking. While the calories from the muscle tissue remain, some fat renders and drips away, which can reduce the total fat and calorie content in the final cooked product, especially with grilling.