How many calories does steak have?

November 25, 2025 •

4 min read

A 3.5-ounce serving of cooked, lean sirloin contains around 200 calories, while a similarly-sized ribeye can pack nearly 300 calories. The answer to how many calories does steak have depends heavily on the specific cut and its preparation, debunking the myth that all steak is the same from a caloric standpoint.

Quick Summary

The calorie count of steak is not uniform, with leaner cuts containing fewer calories than fattier ones. The cooking method also plays a significant role in the final calorie total.

Key Points

Cut matters: The calorie count varies dramatically between lean cuts like sirloin (~200 kcal/100g) and fattier cuts like ribeye (~300 kcal/100g).
Cooking method is key: Grilling or broiling reduces fat and calories, while pan-frying with oil adds extra calories.
Portion control is essential: A typical restaurant steak is often larger than a standard 3.5-ounce serving, inflating the total calorie intake significantly.
Steak is protein-rich: It provides a high-quality, complete protein source, which is beneficial for satiety and muscle health.
Nutrient powerhouse: Beyond calories, steak is a great source of iron, zinc, and B vitamins.
Choose wisely for diet: For lower calorie meals, select leaner cuts, trim visible fat, and avoid adding extra oils during cooking.

Factors Influencing Steak Calories

Determining the exact calorie count of a steak is not as straightforward as it may seem. The total calories are influenced by several key factors, primarily the cut of the meat, its fat content, and the method of preparation. A richly marbled ribeye will naturally have more calories than a lean flank steak, due to the higher fat content. Furthermore, the way you cook the steak—be it grilling, broiling, or pan-frying with added oil or butter—will also significantly alter the final count. Understanding these variables is the first step toward making informed dietary choices without sacrificing your enjoyment of steak.

Popular Steak Cuts and Their Calorie Counts

For a clearer picture of what you're consuming, here is a breakdown of calories for some of the most popular cuts, typically based on a 3.5-ounce (100g) cooked serving:

Filet Mignon (Tenderloin): Known for being exceptionally tender, this cut is also one of the leanest. A 3.5-ounce serving contains approximately 150-200 calories and relatively low fat content.
Sirloin Steak: A popular and flavorful cut that is moderately lean. You can expect about 150-200 calories per 3.5-ounce serving.
Flank Steak: This very lean cut is full of flavor and has a lower calorie density. A 3.5-ounce portion contains approximately 190 calories.
Ribeye: Beloved for its rich flavor and high marbling, the ribeye is on the fattier end of the spectrum. A 3.5-ounce serving can contain nearly 300 calories, with a significant amount of fat.
T-Bone and Porterhouse: These cuts include a T-shaped bone with meat on both sides—part tenderloin and part strip steak. Calorie counts typically fall between 200-250 calories per 3.5-ounce serving, depending on the size of the tenderloin portion.
Skirt Steak: A flavorful, but moderately fatty cut used often for fajitas. A 3.5-ounce serving contains approximately 210-215 calories.

Steak Calorie Comparison Table

To provide a quick and easy reference, here is a comparison of various popular steak cuts and their estimated calorie and fat content per 100g (approximately 3.5 oz) of cooked steak.


Steak Cut	Estimated Calories (kcal)	Total Fat (g)
Ribeye	290-300	20-21
T-Bone	200-250	18-19
Strip Steak	230-245	12-14
Filet Mignon	150-200	7-11
Sirloin Steak	150-200	9-10
Flank Steak	190	7
Skirt Steak	210-215	10-11

How Cooking Methods and Portion Size Affect Calories

Cooking steak affects its calorie count primarily through its impact on fat and moisture. Grilling or broiling allows excess fat to drip away from the meat, effectively reducing the calorie total. For example, a 100g raw steak might lose up to 15-20% of its fat and water weight during broiling, resulting in a higher calorie density per gram of cooked meat, but a lower overall calorie count if the fat is discarded. Conversely, pan-frying in oil or butter adds extra fat and, consequently, extra calories. To keep your steak on the lighter side, opt for grilling or broiling without added fats. Additionally, practicing portion control is key. A single restaurant serving can sometimes be twice the size of a standard 3.5-ounce portion, significantly increasing the total calories of your meal. For weight management, a palm-sized portion is often recommended.

The Importance of Lean vs. Fatty Cuts

For those watching their caloric intake, choosing a lean cut is the most impactful decision. Cuts with less visible marbling and fat are inherently lower in calories. The rich, marbled fat in cuts like a ribeye is what gives it a signature buttery flavor, but it's also where a large portion of the calories reside. Leaner cuts like sirloin, flank, or eye of round provide an excellent source of protein with fewer calories. The fat from steak, especially saturated fat, can contribute significantly to the total calorie load. Therefore, trimming visible fat before cooking is another effective strategy for reducing calories.

Beyond Calories: Steak's Nutritional Profile

While calorie counting is a useful tool, it's important to remember that steak also offers significant nutritional benefits. Beef, particularly from lean cuts, is a complete protein, meaning it contains all nine essential amino acids necessary for muscle repair and growth. A 3.5-ounce serving of lean steak can provide an impressive 25-30 grams of protein, a very satiating macronutrient. Steak is also a rich source of essential nutrients, including:

Iron: Vital for oxygen transport in the blood.
Vitamin B12: Essential for nerve function and the production of red blood cells.
Zinc: Supports immune function and metabolism.
Selenium: An antioxidant that helps protect against cell damage.

Conclusion: Making Smarter Steak Choices

The number of calories in steak is not a fixed figure but a spectrum determined by the cut and cooking method. By selecting leaner cuts like sirloin or filet mignon, and choosing healthier cooking techniques such as grilling or broiling, you can enjoy a delicious and satisfying meal while keeping a closer eye on your caloric intake. Remember to consider the bigger picture, including portion size and the nutritional value beyond just calories. For further information on general nutrition, a reliable resource is the U.S. Department of Agriculture's official nutrition website, a valuable source for making informed eating choices. https://www.nutrition.gov/

Frequently Asked Questions

The calories in a 4-ounce steak depend on the cut. A 4-ounce cooked, lean sirloin would have roughly 228 calories, while a ribeye of the same size would be closer to 330-340 calories.

Among popular cuts, leaner options like eye of round steak and top round steak typically have the fewest calories. Flank steak and filet mignon are also excellent low-calorie choices.

Yes, cooking affects the calorie count. Methods like grilling or broiling can reduce the overall calories by allowing fat to drip away. Pan-frying with oil will add calories.

Yes, lean cuts of steak are an excellent source of high-quality, complete protein. This protein can promote a feeling of fullness, which is beneficial for those on a calorie-controlled diet.

To reduce calories, choose a lean cut like sirloin or flank steak, trim any excess visible fat, and cook using a low-fat method such as grilling, broiling, or baking. Pair it with non-starchy vegetables instead of heavy, calorie-dense sides.

The doneness of the steak (rare, medium, or well-done) has a minimal impact on the total calorie count. The main change is the loss of moisture during cooking, which concentrates the protein and fat in the remaining meat.

Steak is a specific cut of beef. The calorie content will vary based on the specific cut chosen, but all steak calories contribute to the overall beef nutrition profile. For instance, ground beef has different calorie counts based on its lean-to-fat ratio.