How many calories in a 4 oz Wagyu steak? The definitive guide.

November 13, 2025 •

2 min read

Did you know the calorie count for a 4 oz Wagyu steak can vary significantly, ranging from approximately 218 to over 400 calories depending on its specific cut and high marbling score? This guide dives deep into the factors influencing the calorie content of this luxury beef, providing a definitive answer to your nutritional questions.

Quick Summary

The exact calories in a 4 oz Wagyu steak depend on the cut and its marbling grade, with variations from roughly 218 to more than 400 calories. This premium beef's fat content is predominantly heart-healthy monounsaturated fat, different from regular beef, which affects its overall nutritional value.

Key Points

Calorie Variation: A 4 oz Wagyu steak's calories range significantly based on its marbling, from around 218 for leaner cuts to over 400 for high-grade, marbled cuts.
Marbling Score Matters: The Japanese Beef Marbling Score (BMS) determines the fat content and is the main factor influencing the final calorie count.
Healthy Fat Profile: Wagyu's fat is rich in monounsaturated fats (oleic acid), which are heart-healthy and help lower 'bad' cholesterol.
Portion Control is Crucial: Due to its richness and calorie density, Wagyu is best enjoyed in smaller, controlled portions like 4 oz servings, making it a sustainable culinary treat.
Cooking Method Affects Calories: Cooking techniques like pan-searing or grilling can allow excess rendered fat to be drained, slightly reducing the final calorie count of the meal.
Beyond Calories: In addition to fat, Wagyu provides a host of beneficial nutrients, including high-quality protein, CLA, B vitamins, iron, and zinc.

Understanding the Wagyu Calorie Range

Wagyu beef's calorie content isn't fixed like standard beef because of its defining intramuscular fat, or 'marbling'. The calorie count for a 4 oz portion varies based on the specific cut and its marbling score (BMS). A leaner cut will naturally have fewer calories than a richly marbled one.

The Impact of Marbling on Calories

Wagyu is graded, with marbling being a primary factor. The Japanese grading system uses a Beef Marbling Score (BMS) from 1 to 12.

Higher BMS, More Calories: More marbling (higher BMS) means more fat and thus more calories per ounce.
Cut Variations: Different cuts have different fat levels; a ribeye is fattier than a sirloin. The source of the Wagyu also influences marbling.

Calorie Comparison: Wagyu vs. Regular Beef

Wagyu often has higher total fat, but much of it is monounsaturated fat (MUFA) like in olive oil, making it potentially heart-healthier in moderation.


Feature	4 oz Lean Conventional Steak (e.g., Angus)	4 oz A4 Wagyu Ribeye	4 oz A5 Wagyu Seam Fat, Raw
Calories	~293	~410	~677
Protein	~25-28g	~22g	~6.8g
Total Fat	~18.7g	~36g	~72.2g
Saturated Fat	Moderate	Higher	Highest
Monounsaturated Fat	Low	Higher	Highest

Essential Nutritional Breakdown of a 4 oz Wagyu

Beyond calories, Wagyu offers good nutrients.

Protein: A 4 oz portion is a complete protein source. A Marketside Wagyu Sirloin has 24g of protein per 4 oz.
Healthy Fats: Rich in oleic acid, a MUFA that can help cholesterol levels. The MUFA to saturated fat ratio is often better than in other beef.
CLA: Contains Conjugated Linoleic Acid, potentially linked to health benefits.
Vitamins/Minerals: A good source of B12, iron, and zinc.

How Cooking Affects the Final Calorie Count

Cooking impacts the final calorie count, especially with rendered fat.

Pan-Searing: High-fat Wagyu renders fat; draining this excess can reduce calories.
Grilling: Similar to pan-searing, grilling allows rendered fat to drip away.

Is Wagyu a "Healthier" Steak?

While calorie-dense, Wagyu's fat composition has advantages due to healthy monounsaturated fats. Eaten in moderation, it can fit in a balanced diet. Smaller portions like 4 oz are typical, helping with calorie control.

Wagyu Health Benefits List

Higher ratio of monounsaturated fats.
Rich in Omega-3 and Omega-6.
Lower in saturated stearic acid, which has minimal cholesterol impact.
Contains CLA.

Conclusion: Moderation is Key

The calories in a 4 oz Wagyu steak vary based on cut and marbling. This unique fat profile gives Wagyu its flavor and tenderness. Despite being calorie-dense, its beneficial fats and nutrients offer health benefits when enjoyed moderately. A 4 oz serving is a good size to enjoy this luxury within a healthy diet.

For more information on Wagyu beef's unique health properties, you can explore detailed nutritional comparisons Learn more about the nutritional science of Wagyu.

Frequently Asked Questions

This can be misleading. While one specific comparison showed a lean Wagyu cut having fewer calories than a standard Angus, high-grade, marbled Wagyu steaks are typically much higher in calories due to their intense fat content.

The variation is due to the wide range of Wagyu marbling and cuts. A calorie count for a lean Wagyu sirloin will differ greatly from that of a highly marbled Wagyu ribeye. Averages can also be based on different grading standards (e.g., USDA vs. Japanese).

The Beef Marbling Score (BMS) is a key part of the Japanese Wagyu grading system (A1-A5). It rates the amount of intramuscular fat on a scale from 1 to 12, with a higher number indicating more intense marbling and, therefore, a higher fat and calorie count.

No, a significant portion of Wagyu fat is composed of heart-healthy monounsaturated fat, specifically oleic acid. This is the same beneficial fat found in olive oil and is known to help improve cholesterol levels.

Yes, but moderation is key. Wagyu is very rich and calorie-dense, so it's best treated as an occasional indulgence. A smaller portion size, like 4 oz, allows you to enjoy the flavor while keeping calorie intake in check.

When cooking Wagyu, especially higher-grade cuts, a significant amount of the intramuscular fat will render out. By draining this rendered fat and resting the steak before eating, you can reduce the overall fat and calorie intake slightly.

Wagyu is more expensive due to the special genetics of the cattle, specialized feeding techniques, and rigorous grading process that ensures superior quality. The intense marbling, tenderness, and unique flavor profile are the result of this careful and costly process.