How many calories in 100g of cooked New York steak?: A Nutrition Diet Guide

November 9, 2025 •

4 min read

A 100g serving of cooked New York strip steak can contain anywhere from 155 to over 300 calories, a wide range dependent on factors like fat content and preparation. For those managing their intake, knowing precisely how many calories in 100g of cooked New York steak? is crucial for balancing a nutrition diet without sacrificing flavor.

Quick Summary

The calorie count of cooked New York steak varies significantly based on its fat marbling and how it's prepared. This guide explores the nutritional profile, compares it to other cuts, and offers tips for preparing a healthier steak dinner while maintaining flavor.

Key Points

Variable Calorie Count: The number of calories in 100g of cooked New York steak is not fixed, varying between 155 and over 300 kcal depending on factors like marbling and cooking method.
Fat Content Matters: Higher marbling, typical in Prime cuts, increases calories, while leaner Select cuts or grass-fed beef result in a lower calorie count.
Cooking Technique is Key: Grilling or broiling reduces calories by allowing fat to drip away, whereas pan-frying in butter or oil adds significant fat and calories.
An Excellent Source of Protein: Cooked New York strip is a high-protein, zero-carb food rich in essential nutrients like iron, zinc, and B vitamins.
Diet-Friendly with Careful Preparation: To keep it healthy, choose leaner cuts, trim excess fat, use minimal oil, and control portion sizes.
Nutrient-Dense Option: Despite its calorie variations, New York strip steak offers excellent satiety due to its high protein content, which can be beneficial for managing weight.

A cooked New York strip steak is a popular choice for many, prized for its balance of flavor and tenderness. However, the exact calorie count is not a single, fixed number. Instead, it is influenced by a number of factors, primarily the fat content of the cut and the cooking method used. Leaner cuts of New York strip, especially those with visible fat trimmed, will naturally be lower in calories than those with higher marbling.

Factors Influencing Calorie Content

Grade and Marbling

Not all New York strips are created equal. The grade of the beef, such as USDA Prime, Choice, or Select, directly correlates to its marbling. Prime cuts have the most marbling (intramuscular fat), which provides a rich, buttery flavor but also increases the calorie count. A leaner Select cut will contain fewer calories for the same weight, though with less of the characteristic fatty flavor. This variation means that a 100g portion can range from approximately 155 calories for a very lean cut to over 250 calories for a richly marbled one.

Cooking Method

The way you cook your steak plays a major role in its final calorie count. Cooking methods that use additional fats, such as pan-frying in oil or butter, will increase the total calories. Conversely, grilling or broiling allows excess fat to drip away from the meat during cooking, which can reduce the overall calorie load. Basting with butter is a delicious but calorically dense technique that dieters should be mindful of.

Trimming the Fat

For those watching their caloric intake, trimming the visible fat cap and edges before cooking is one of the most effective ways to reduce calories without compromising the steak's nutritional value. The New York strip's fat is largely concentrated on one side, making it easier to trim compared to a ribeye, where the fat is more integrated throughout the muscle.

Calorie Comparison: New York Strip vs. Other Cuts

When choosing a steak for a diet, comparing the calorie content of different cuts is helpful. The New York strip offers a good middle ground, providing a flavorful experience that is typically leaner than a ribeye but not as lean as some sirloin cuts.


Feature	New York Strip	Ribeye	Sirloin	Filet Mignon
Approx. Calories (per 100g cooked)	155–250+	250–300+	150–200	150–200
Fat Content	Moderate marbling, fat cap on one edge	High marbling throughout the cut	Leaner than ribeye and NY strip	Very lean, minimal marbling
Cooking Method	Versatile, but best grilled or seared	Best for grilling or searing to render fat	Excellent for grilling or broiling	Best for pan-searing or grilling
Flavor	Rich beefy flavor, slightly chewier than ribeye	Very rich and juicy due to high fat	Beefy flavor, but less intense than fattier cuts	Mild, delicate flavor

Nutrient Profile Beyond Calories

Beyond just calories, a cooked New York steak is a nutrient-dense food, especially when served in a proper portion size. It is an excellent source of high-quality protein, essential for muscle maintenance and satiety. A 100g serving is often packed with a significant portion of your daily recommended intake for key nutrients:

Protein: Approximately 18-26 grams per 100g, depending on leanness.
Iron: Crucial for oxygen transport and energy.
Zinc: Vital for immune function.
B Vitamins: Including B12, important for nerve function and metabolism.

Choosing and Cooking a Healthier New York Steak

To make your New York strip a diet-friendly meal, consider these steps:

Select a leaner cut: Opt for USDA Select or Choice grade to minimize marbling, or choose a grass-fed option which is typically lower in overall fat.
Trim visible fat: Before cooking, trim the thick fat cap from the edge of the steak to reduce calories and saturated fat.
Use a healthy cooking method: Grill, broil, or pan-sear the steak using a non-stick pan and minimal oil. Avoid heavy sauces and butter basting.
Practice portion control: A 100g serving is a great starting point for calorie awareness. Most restaurant portions are significantly larger, so using a kitchen scale for accuracy can be beneficial.
Pair with healthy sides: Round out your meal with high-volume, nutrient-dense vegetables like steamed broccoli or a large salad, which add fiber and nutrients without excessive calories.

Conclusion: Making Informed Nutritional Choices

Understanding how many calories in 100g of cooked New York steak requires looking beyond a single number and considering the specific cut and cooking method. While the number can vary, a well-chosen and properly prepared New York strip steak can absolutely be a part of a balanced, nutritious diet. By making mindful choices—selecting leaner cuts, trimming fat, and opting for low-calorie cooking techniques—you can enjoy this protein-packed meal while staying on track with your health and fitness goals. For more comprehensive dietary information, consulting resources like the USDA database or speaking with a registered dietitian can be beneficial.

Frequently Asked Questions

Yes, grass-fed beef generally has a lower total fat content compared to grain-fed beef, which means a grass-fed New York steak will typically have fewer calories.

A 100g portion of cooked New York strip steak provides a significant amount of protein, typically ranging from 18 to 26 grams, which supports muscle growth and satiety.

Yes, New York strip steak is an excellent choice for low-carb diets like the ketogenic diet, as it contains zero carbohydrates while being a rich source of protein and fat.

To reduce calories, you can trim the visible fat before cooking, opt for cooking methods like grilling or broiling that don't add extra fat, and pair the steak with low-calorie, high-fiber vegetables.

While some flavor is derived from the fat, a New York strip still has a rich, beefy flavor even when the fat cap is trimmed. Using herbs and spices can enhance the flavor without adding significant calories.

Cooking can affect nutrient content, though primarily through moisture and fat loss. Grilling or broiling can allow fat to drip off, while some vitamins, like B vitamins, can be reduced by heat.

Yes, a New York strip is generally leaner than a ribeye, which is known for its high marbling. This means the New York strip typically has a lower calorie count per serving.