How Many Calories in 8 oz Grilled New York Strip?

December 10, 2025 •

4 min read

An 8 oz grilled New York strip typically contains between 520 and 580 calories, with the exact number varying based on the cut's marbling and specific preparation. This popular steak is primarily a source of high-quality protein and fat, with virtually no carbohydrates.

Quick Summary

An 8 oz grilled New York strip contains approximately 520-580 calories, with its total energy content influenced by the steak's fat marbling and cooking methods. It is high in protein and fat, making it a satiating meal choice.

Key Points

Calorie Estimate: An 8 oz grilled New York strip contains roughly 520 to 580 calories, depending on the cut's marbling and cooking method.
Macronutrient Profile: The calories are primarily from about 46g of protein and 38g of fat, with virtually zero carbohydrates.
Preparation Impact: Adding extra oil or butter during cooking can significantly increase the total fat and calorie count.
Nutrient Source: Beyond macronutrients, the steak is a good source of iron, zinc, and B vitamins, particularly B12.
Smart Preparation: Using minimal oil and trimming excess fat are effective ways to manage the final calorie total of your steak.
Portion Awareness: While a standard restaurant portion, an 8 oz steak is a substantial meal, so pairing it with low-calorie sides is beneficial for diet management.
Quality Matters: A grass-fed New York strip often has a lower calorie and saturated fat count than a standard grain-fed version.

The Calorie Breakdown of an 8 oz Grilled New York Strip

The calorie content of an 8 oz grilled New York strip steak is influenced by several factors, including the grade of beef and the cooking process. For a standard cut, you can expect the calorie range to be somewhere between 520 and 580 calories. The majority of these calories come from protein and fat. A typical breakdown for an 8-ounce serving often looks like this:

Calories: ~534 kcal
Protein: ~46g
Fat: ~38g
Carbohydrates: 0g

This nutritional profile makes it a popular option for those on low-carb or ketogenic diets. Beyond the core macronutrients, a serving also provides a wealth of micronutrients, including significant amounts of iron, zinc, and a range of B vitamins such as B12 and Niacin. These nutrients are crucial for energy production, immune function, and overall cellular health. It's also worth noting that while the steak contains cholesterol and saturated fat, moderation is key, and the overall nutritional value is substantial.

Factors That Influence Your Steak's Calorie Count

While the base nutrition of an 8 oz New York strip is a good starting point, several variables can alter the final calorie and nutritional content on your plate. Being aware of these can help you make more informed choices, whether dining out or cooking at home.

Marbling: The intramuscular fat, or marbling, is a key determinant of a steak's calorie density. A cut with less marbling, like a grass-fed variety, will generally have a lower calorie count than a more marbled, grain-fed steak.
Cooking Method and Additives: While grilling adds flavor without significantly increasing calories, adding oil, butter, or marinades can quickly change the nutritional value. For example, pan-searing with a generous amount of butter can increase the fat and calorie total.
Pre-seasoned vs. Fresh Cut: Pre-seasoned steaks or those served at restaurants may have added sodium and other ingredients that can affect the calorie and overall nutritional content. Controlling your own seasoning is the best way to manage sodium intake.
Post-Cooking Weight: The 8 oz measure is typically the raw weight. During cooking, water and some fat render out, so the post-cooked weight will be less. The overall nutrient content, however, remains the same.

Comparison Table: 8 oz Steak Cuts

To put the New York strip's calories in perspective, here is a comparison with other common 8 oz steak cuts, highlighting the differences in fat content and total calories. Note: All values are approximate and can vary based on marbling and cooking.


Steak Cut	Estimated Calories (8 oz)	Estimated Protein (8 oz)	Estimated Fat (8 oz)	Key Difference
New York Strip	520–580 kcal	~46g	~38g	A good balance of fat and flavor.
Filet Mignon	500–600 kcal	Higher Protein	Lower Fat	Often the leanest and most tender cut.
Ribeye	750–850 kcal	Higher Protein	Higher Fat	Known for high marbling and rich flavor.
Sirloin	550–650 kcal	Higher Protein	Lower Fat	A leaner, more affordable cut than Ribeye.

Maximizing Flavor While Minimizing Calories

If you are mindful of your calorie intake but still want to enjoy a flavorful grilled steak, consider these tips:

Choose a Leaner Cut: Opt for a USDA Choice grade instead of Prime to reduce overall marbling and fat content, or seek out grass-fed beef. You can also manually trim off any excess fat before grilling.
Use Non-Stick Cooking Spray: Instead of a heavy oil or butter, a light coating of non-stick cooking spray can be used to prevent sticking without adding significant calories.
Season Simply: Rely on a rub of salt, black pepper, garlic powder, and onion powder rather than high-calorie marinades or sauces. The high heat of the grill will bring out the steak's natural, rich flavor.
Add Low-Calorie Sides: Pair your steak with grilled vegetables like asparagus, zucchini, or bell peppers, or a fresh green salad. These add bulk and nutrients to your meal without piling on calories.

The Role of Red Meat in a Healthy Diet

While often scrutinized for its fat content, red meat like New York strip can be a part of a healthy diet in moderation. It is an excellent source of protein, which is essential for muscle repair and satiety. The heme iron in beef is also more readily absorbed by the body than non-heme iron found in plant sources, making it beneficial for preventing iron-deficiency anemia. Additionally, some studies suggest benefits from other compounds found in beef, such as creatine. The key is to balance consumption and cooking methods, opting for lean cuts and avoiding excessive added fats.

Conclusion

An 8 oz grilled New York strip is a nutrient-dense and satisfying meal, typically providing around 520 to 580 calories, primarily from protein and fat. The exact calorie count depends on factors like the grade of beef and the use of cooking oils or butter. By selecting leaner cuts, trimming excess fat, and controlling the cooking process, you can enjoy a delicious and healthy steak dinner while managing your calorie intake. Understanding the nutritional profile allows you to integrate this classic cut into a balanced dietary plan effectively. For more detailed nutrition facts, consult trusted sources like Grassland Beef.

Frequently Asked Questions

An 8 oz New York strip typically contains 520-580 calories, which is a moderate calorie count for a full meal. When paired with low-calorie vegetables, it fits well into most daily calorie targets.

Grilling generally adds fewer calories to a steak than frying. Frying often requires more added oil or butter, which increases the total fat and calorie content. Grilling primarily relies on the steak's own rendered fat.

Yes, trimming the excess visible fat from the steak before cooking will lower its overall calorie and fat content. This is an effective strategy for creating a leaner, healthier meal.

The main macronutrients in a grilled New York strip are protein (~46g per 8oz) and fat (~38g per 8oz). It contains virtually no carbohydrates.

Generally, grass-fed beef is leaner and has a lower fat content than grain-fed beef. Therefore, a grass-fed New York strip will likely be slightly lower in calories and saturated fat.

You can manage calorie intake by being mindful of the amount of oil you use, not necessarily the type. However, using just a non-stick spray or a minimal amount of a high-smoke-point oil is best for reducing added fat calories.

Excellent lower-calorie sides include grilled or roasted vegetables like asparagus or bell peppers, a large green salad with a light vinaigrette, or steamed broccoli. These add nutrients and fiber without excessive calories.

Based on the nutritional data for an 8 oz cut, a 12 oz grilled New York strip would contain approximately 801 calories, following a similar protein and fat ratio.