How many calories in a 12 oz cooked New York strip steak? An in-depth nutritional guide

October 30, 2025 •

4 min read

The calorie count for a 12 oz cooked New York strip steak varies significantly, but can be roughly 750 to 840 calories for an average cut, with high-end restaurant preparations sometimes exceeding this. This variation depends heavily on the marbling of the meat, how it's cooked, and whether any external fat is trimmed.

Quick Summary

A 12 oz cooked New York strip typically contains 750-840 calories, influenced by fat content and cooking method. The majority of calories come from protein and fat, with factors like trimming and preparation impacting the final nutritional value.

Key Points

Calorie Range: A 12 oz cooked New York strip steak generally contains between 750 and 840 calories, with variations based on preparation and cut.
Fat Content Matters: Marbling and external fat significantly impact the calorie count, with higher-grade beef having more fat and calories.
Cooking Method: Pan-searing with butter adds substantial calories, whereas grilling or broiling with minimal oil is a healthier, lower-calorie option.
Trim for Lower Calories: Trimming visible fat from the steak's edge is a simple and effective way to reduce the total calorie and saturated fat content.
Macronutrient Profile: The calories primarily come from protein (~69g) and fat (~57g), with no carbohydrates present in the meat itself.
Portion Awareness: Be mindful that a typical restaurant's 12 oz portion is larger than the recommended 3-4 oz serving size.

Understanding the Calories in Your 12 oz New York Strip Steak

Knowing the calorie count for a 12 oz cooked New York strip steak is more complex than a single number, as the total can fluctuate based on several variables. For a standard cut with some marbling, you can expect the calorie count to be within the 750 to 840 range. This makes it a protein-rich, calorie-dense meal. Understanding the factors that cause this fluctuation can help you make more informed choices.

Key Factors Influencing Calorie Count

Fat Content (Marbling): Marbling refers to the intramuscular fat within the steak. A higher grade of beef, such as USDA Prime, has more marbling and therefore more fat and calories than a USDA Select cut. While this fat contributes to a richer flavor and tenderness, it also boosts the caloric total significantly.
Cooking Method and Added Fats: The cooking process plays a huge role. Grilling or broiling the steak with minimal added fat will result in a lower calorie count. In contrast, pan-searing with a generous amount of butter or oil will substantially increase the overall calories. For example, each tablespoon of butter can add over 100 calories.
Trimming: Many New York strip steaks have a layer of fat around the edge. Trimming this excess fat before or after cooking is one of the most effective ways to reduce the calorie and saturated fat content. The amount of fat you trim off directly lowers the final calorie total.
Doneness: While the cooking temperature affects the distribution of moisture and fat, it doesn't significantly change the base calorie count. The calorie total is primarily determined by the cut and fat content before cooking.

Macronutrient Breakdown

For an average 12 oz cooked New York strip steak with a calorie count around 801 (per US Wellness Meats for ¾ lb grass-fed):

Protein: ~69g. Steak is an excellent source of high-quality protein, essential for muscle repair and growth.
Fat: ~57g. The fat content includes both saturated and unsaturated fats. The exact ratio depends on the trim and marbling.
Carbohydrates: 0g. Steak is naturally free of carbohydrates.

Tips for a Healthier Steak Meal

To enjoy a New York strip while being mindful of calorie intake, consider these preparation tips:

Choose a leaner cut: If available, a USDA Select cut will have less marbling and lower fat than a Prime cut.
Trim excess fat: Before cooking, trim off the thick strip of fat on the edge of the steak to reduce calories without sacrificing flavor.
Opt for dry-heat cooking: Grilling or broiling is a great way to cook steak without adding significant fats. If you pan-sear, use just a small amount of a healthy oil like avocado or grapeseed oil.
Season simply: Use herbs, spices, and a light touch of salt and pepper instead of heavy sauces or glazes, which can contain hidden calories and sugars.
Balance your plate: Pair your steak with low-calorie, high-fiber sides like steamed vegetables or a large salad to create a balanced meal.

Comparison Table: NY Strip vs. Other Cuts


Steak Cut	Approx. Calories (per 12 oz, cooked)	Avg. Protein (g)	Avg. Fat (g)	Notes
New York Strip	750-840	~69	~57	Good balance of flavor and tenderness; moderate fat.
Ribeye	~900+	~60+	~70+	Higher fat and calories due to heavier marbling.
Sirloin	~680-720	~80+	~35+	A leaner cut with robust flavor, lower in fat and calories.
Filet Mignon	~600-650	~85+	~30+	Extremely tender and lean, but often the most expensive.

Note: These are estimates for a 12 oz cooked portion and can vary based on trim, preparation, and beef quality. Serving sizes are typically smaller than 12 oz.

The Takeaway

The number of calories in a 12 oz cooked New York strip steak is not a fixed figure, but rather a range influenced by several factors. While it can be a calorie-dense meal, it is also a powerhouse of protein and other essential nutrients like iron, zinc, and B-vitamins. By being mindful of your cut selection, trimming visible fat, and choosing a healthy cooking method, you can easily incorporate this delicious steak into a balanced diet. Whether you prefer a juicy, marbled steak or a leaner alternative, understanding the nutritional profile is key to aligning your meal with your health goals. Enjoying a rich steak in moderation, paired with wholesome, low-calorie sides, can make for a satisfying and nutritious dinner.

Conclusion

In summary, a 12 oz cooked New York strip steak contains approximately 750 to 840 calories, though this number is highly dependent on factors like the grade of beef, marbling, and cooking technique. A heavily marbled steak cooked with added fats will be on the higher end of this range, while a leaner cut that is grilled with minimal oil will be on the lower end. By understanding these variables and taking simple steps like trimming excess fat, you can enjoy a flavorful and nutritious steak dinner that fits within your dietary plan. The New York strip provides a substantial amount of protein and key nutrients, making it a valuable addition to a balanced and mindful diet.

For more detailed nutritional information, consult the USDA's FoodData Central.

Frequently Asked Questions

The cooking method significantly impacts the calorie count. Pan-searing with added fats like butter or oil increases calories, while grilling or broiling with little to no added fat keeps the total lower.

Yes, trimming the excess fat from the steak, especially the thick edge, is one of the most effective ways to reduce the overall calorie and saturated fat content of your meal.

The calorie count for a restaurant-prepared 12 oz New York strip can be on the higher end of the spectrum (upwards of 840 calories or more), as it often includes added fats and seasonings.

A New York strip typically has fewer calories than a ribeye of the same weight. Ribeyes are known for heavier marbling, meaning more fat and a higher calorie count.

The primary sources of calories in a New York strip steak are protein and fat. Since it contains no carbohydrates, all energy comes from these two macronutrients.

Yes, a New York strip can be part of a healthy diet. By choosing a leaner cut, trimming fat, and opting for healthy cooking methods, you can enjoy this protein-packed meal in moderation.

Yes, there is a nutritional difference. Higher grades like USDA Prime have more marbling (fat), resulting in a higher calorie count. Lower grades like Select are leaner and lower in both fat and calories.