The question of how many calories in 100 grams of cooked steak has no single answer, as the final number is dependent on two key variables: the specific cut of beef and how it's prepared. A leaner cut will naturally contain fewer calories due to a lower fat content, while a fattier, more marbled cut will be more calorically dense. Additionally, the cooking process can influence the final calorie count, especially when adding oils or other ingredients.
Calorie breakdown by steak cut
To get a precise idea of your steak's calorie content, it's essential to understand the differences between cuts. Below is a breakdown of common steak cuts and their estimated calorie counts per 100 grams when cooked.
Leaner cuts
- Flank Steak: One of the leanest cuts, flank steak is low in fat and high in protein. A 100-gram serving typically contains around 190-194 calories. It's a great option for those monitoring their calorie intake.
- Sirloin Steak: A popular, flavorful, and relatively lean option, sirloin offers a moderate calorie count. A 100-gram portion of cooked sirloin is usually in the 195-200 calorie range, though this can vary.
- Tenderloin (Filet Mignon): Known for its exceptional tenderness, filet mignon is also a very lean cut. A 100-gram serving is often around 184-229 calories, with some sources listing it closer to 202 calories for a trimmed cut.
Fattier cuts
- Ribeye Steak: Famous for its marbling and rich flavor, the ribeye is a higher-calorie option. Expect a 100-gram serving to contain between 250 and 291 calories, depending on the amount of fat.
- T-Bone Steak: Combining a piece of filet mignon and strip steak, the T-bone offers both tenderness and fat. A 100-gram cooked serving can range from 200 to 250 calories.
How cooking methods affect calories
Beyond the cut, the way you cook your steak can alter its nutritional profile. While cooking doesn't add calories to the meat itself, the addition of oils, butter, and marinades does.
- Grilling: This is often the healthiest cooking method, as excess fat drips away from the meat. Grilling with minimal oil or a non-stick spray keeps the calorie count low.
- Pan-Searing: When pan-searing, adding butter or oil significantly increases the calorie count. For a healthier option, use a small amount of oil and blot the cooked steak with a paper towel.
- Broiling: Similar to grilling, broiling involves cooking with direct heat and is an excellent low-calorie option, especially for leaner cuts.
Nutrient profile of cooked steak
Regardless of the cut, cooked steak is a powerhouse of nutrients. A 100-gram serving provides not only calories but also a significant amount of high-quality protein, which is essential for muscle maintenance and growth. It is also an excellent source of vital minerals and vitamins.
Macronutrients per 100g (average):
- Protein: Around 20-30 grams, depending on the cut's leanness.
- Fat: This varies widely, from around 8g in lean cuts to over 20g in marbled cuts.
- Carbohydrates: Steak contains virtually no carbohydrates.
Key micronutrients:
- Iron: Steak is particularly rich in heme iron, which is highly bioavailable and effectively absorbed by the body, helping to prevent anemia.
- Vitamin B12: A 100-gram serving often provides more than 100% of the daily recommended intake of this vital vitamin, crucial for nerve function and blood cell formation.
- Zinc: An important mineral for immune function and cell growth, zinc is also abundant in steak.
Comparison table: Calories and fat by steak cut
This table provides a side-by-side comparison of the approximate calorie and fat content for 100 grams of cooked steak for several popular cuts.
| Steak Cut | Approximate Calories (100g) | Approximate Total Fat (100g) |
|---|---|---|
| Flank Steak | 194 kcal | 8.2g |
| Sirloin Steak | 195-200 kcal | 8-10g |
| Filet Mignon | 184-229 kcal | 8-11g |
| T-Bone Steak | 200-250 kcal | 10-15g |
| Ribeye Steak | 250-291 kcal | 20-22g |
Conclusion
The calorie count for 100 grams of cooked steak is not a fixed number but a range influenced by the cut and preparation. For a lower-calorie meal, choosing lean cuts like flank or sirloin and using healthy cooking methods like grilling or broiling is recommended. While fattier cuts like ribeye contain more calories, they also offer a different flavor profile. All cuts provide excellent sources of protein, iron, and B vitamins. By understanding these factors, you can make informed choices to enjoy steak as part of a balanced diet.
Note: All nutritional values are approximate and can vary slightly depending on the specific product, trimming, and cooking. For the most accurate information, consult a nutrition database or package label. For a deeper dive into general beef nutritional data, you can visit the USDA FoodData Central website for specific entries.
Important takeaways on steak calories
- Varies by Cut: The number of calories in 100g of cooked steak is not constant and can range from under 200 to over 290 kcal, primarily depending on the fat content of the cut.
- Leanest Option: Leaner cuts such as flank steak or sirloin typically contain the fewest calories per 100g.
- Fattiest Cut: Ribeye, known for its high marbling, is one of the more calorie-dense options.
- Cooking Method Matters: Grilling or broiling without added fat is the lowest-calorie cooking method. Using butter or excessive oil for pan-searing will increase the final calorie count.
- High Protein Content: Regardless of the cut, steak is an excellent source of high-quality, complete protein, which is beneficial for muscle mass.
- Rich in Nutrients: Steak provides essential micronutrients like iron, zinc, and Vitamin B12.
FAQs on steak nutrition
Question: Which cut of steak is the lowest in calories for a 100-gram serving? Answer: For a 100-gram serving, flank steak is generally one of the lowest-calorie options due to its leanness, followed closely by sirloin and trimmed filet mignon.
Question: Does cooking steak change its calorie content? Answer: Cooking a steak primarily affects its weight by removing water, but the total calorie and nutrient content remains the same unless you add fats like oil or butter. For example, 100g of raw steak will weigh less after cooking, but contain the same calories as 100g of cooked steak from the same piece of meat.
Question: Is ribeye steak or sirloin steak higher in calories? Answer: Ribeye steak is significantly higher in calories than sirloin for the same 100-gram cooked portion because of its higher fat content and marbling.
Question: Can I eat steak and still lose weight? Answer: Yes, you can. Choosing lean cuts and controlling your portion size (100-150g is often recommended) allows you to enjoy steak while staying within a calorie deficit.
Question: How does adding butter to my steak affect the calories? Answer: Adding a tablespoon of butter (approx. 14g) during cooking or after adds about 100 calories to your meal. For calorie-conscious cooking, it's best to use minimal oil or skip added fats.
Question: Does seasoning add calories to my steak? Answer: Standard seasonings like salt, pepper, garlic powder, or other dry spices add a negligible number of calories. However, sauces and marinades that contain sugar or oil can add a significant amount of calories.
Question: Is the calorie count for 100 grams of cooked steak consistent across all beef grades (e.g., USDA Prime vs. Select)? Answer: No, the calorie count is not consistent. A higher-grade steak like USDA Prime will have more marbling and therefore a higher fat and calorie content than a leaner grade like USDA Select for the same cut and weight.
