How many calories in 4 oz New York strip steak cooked?

November 3, 2025 •

4 min read

According to nutrition data, a standard 4 oz portion of cooked New York strip steak contains approximately 260-270 calories, with the precise number depending on the steak's grade and how it's prepared. This versatile cut of beef is a rich source of protein and essential nutrients, making it a popular choice for many diet plans, including low-carb and ketogenic diets.

Quick Summary

A 4 oz cooked New York strip steak contains about 260-270 calories, primarily from protein and fat. The exact amount varies by beef grade and preparation, with methods that add fat, like butter basting, increasing the overall calorie count. Cooking primarily reduces weight due to water loss, but the core nutritional content remains concentrated.

Key Points

Calorie Count: A 4 oz cooked New York strip steak contains approximately 260-270 calories, though this can vary by beef grade and preparation.
Nutrient Source: It is a rich source of high-quality protein, providing around 22-24 grams per serving, along with essential nutrients like iron, zinc, and B vitamins.
Low-Carb Friendly: As with most beef, it contains no carbohydrates, making it an excellent option for ketogenic and other low-carb diets.
Cooking Method Impact: The cooking method significantly affects the final calorie count; grilling or broiling uses less added fat than pan-searing with butter.
Beef Grade Differences: Higher beef grades like USDA Prime have more marbling and thus more calories than leaner grades like USDA Select.
Standard Serving Size: While a 4 oz portion is a moderate and appropriate serving size, standard restaurant servings are often much larger and contain more calories.

Calorie Breakdown of a 4 oz Cooked New York Strip

The calorie count for a 4 oz (112g) cooked New York strip steak typically falls between 260 and 270 calories. This energy primarily comes from the steak's protein and fat content. New York strip, also known as a strip steak, is well-regarded for its balance of tenderness and flavor, which comes from moderate marbling, or intramuscular fat. The fat is a significant contributor to the total caloric load, as it contains 9 calories per gram compared to protein's 4 calories per gram.

The final calorie count is not a fixed number and can be influenced by several factors. The grade of beef, for instance, plays a major role. A higher grade, such as USDA Prime, will have more marbling than a USDA Choice cut, leading to a richer flavor but also a higher calorie count. Additionally, the final preparation method can dramatically shift the nutritional profile. A grilled or broiled steak, which allows excess fat to drip away, will have fewer calories than one pan-seared with added butter or oil.

Macronutrient Profile for 4 oz New York Strip

The macronutrient breakdown of a typical 4 oz cooked New York strip steak highlights why it is so popular with those following high-protein or low-carb diets. While exact numbers vary slightly by source, the distribution remains consistent.

Protein: Approximately 22-24 grams. This high-quality protein is essential for muscle repair, satiety, and overall metabolic health.
Fat: Around 18-19 grams. The fat content includes both monounsaturated and saturated fats, which contribute to the steak's flavor and tenderness. Higher-grade steaks will have more fat.
Carbohydrates: 0 grams. Like other cuts of beef, the New York strip contains no carbohydrates, which is why it is compatible with ketogenic and other low-carb eating plans.

Important Vitamins and Minerals

Beyond macronutrients, a 4 oz portion of New York strip steak also provides a variety of key vitamins and minerals vital for health.

Iron: A rich source of heme iron, which is easily absorbed by the body. Iron is crucial for transporting oxygen in the blood and preventing fatigue.
B Vitamins: Excellent source of B12, important for nerve function and red blood cell production, as well as significant amounts of Niacin (B3) and B6.
Zinc: Plays a vital role in immune function, wound healing, and growth.
Selenium: A powerful antioxidant that protects cells from damage.

Comparison of 4 oz Steak Cuts

To put the New York strip's calorie count into perspective, here is a comparison with other popular cuts, based on a 4 oz cooked serving:


Cut	Estimated Calories	Primary Characteristic
New York Strip	260-270 kcal	Balanced flavor and tenderness
Filet Mignon	~230 kcal	Exceptionally tender, leaner
Ribeye	~330 kcal	High marbling, rich flavor
Sirloin (lean)	~210 kcal	Lean, lower in calories

The Impact of Cooking Method on Calories

Cooking techniques can influence the final calorie count. When meat is cooked, it loses water and sometimes some rendered fat, which concentrates the remaining nutrients and calories. Therefore, it is important to remember that nutritional information for cooked meat is based on its post-cooking weight.

Different cooking methods yield different results:

Grilling or Broiling: These methods are generally the healthiest because they allow excess fat to drip away from the meat, reducing the overall calories.
Pan-Searing: Can be done with minimal added oil to keep calories low. However, basting with butter, a common technique, significantly increases the fat and calorie content.
Roasting: Similar to grilling, roasting in an oven can be a healthy method if no additional fats are used. Cooking in a roasting pan with a rack allows fat to drain.

Understanding Steak Grade and Marbling

The grade of beef is another critical factor impacting the calorie content. USDA grades such as Prime, Choice, and Select indicate the level of marbling. Prime beef has the most marbling, resulting in the highest fat content and, consequently, the most calories. Choice has a moderate amount of marbling, and Select has the least, making it the leanest and lowest in calories among the graded steaks.

Conclusion

A 4 oz cooked New York strip steak is a flavorful and nutrient-dense protein source, providing around 260-270 calories, with its primary caloric components being protein and fat. While it offers key vitamins and minerals like iron, zinc, and B vitamins, the total calorie count is influenced by the beef's grade and the cooking method used. To manage calorie intake, individuals can opt for leaner grades and cooking methods like grilling or broiling. Ultimately, this cut represents a balanced choice for those seeking a satisfying steak while being mindful of their nutritional goals.

Disclaimer: Nutritional values can vary based on the exact cut, preparation, and portion size. This guide provides an approximate average for educational purposes.

Frequently Asked Questions

No, cooking a steak does not inherently increase its calories. The calorie count for a given weight of cooked steak is typically higher than the same weight of raw steak because cooking removes water, concentrating the nutrients and energy into a smaller mass. However, adding fat like butter or oil during cooking will increase the total calories.

When you cook meat, it loses about 25% of its weight primarily due to water loss. Therefore, a 4 oz cooked steak was originally a larger, raw cut. The total caloric value of the meat itself doesn't change, but the calorie density per ounce increases after cooking due to the water reduction.

The grade of beef directly relates to its fat content, or marbling. A higher grade like USDA Prime has more marbling and therefore more fat and calories than a leaner grade like USDA Select.

A 4 oz portion is often cited as a healthy, standard serving size for meat, approximately the size of a deck of cards. However, many restaurant steaks are significantly larger, so being mindful of portion size is important for managing calorie intake.

In a 4 oz cooked New York strip with about 19 grams of fat, approximately 171 calories come from fat alone (19g * 9 calories/gram). The rest of the calories come from protein.

Yes, a New York strip steak can be a very healthy choice for a balanced diet. It is a dense source of high-quality protein, essential vitamins, and minerals. Choosing a leaner cut or lower grade and using cooking methods that don't add excessive fat can maximize its health benefits.

The cooking temperature itself does not alter the caloric value. However, cooking at higher temperatures for longer can cause more fat to render and drip away from the meat, potentially resulting in a slightly lower fat and calorie count in the final product.