How Many Calories in a Cooked New York Strip Steak?

November 23, 2025 •

4 min read

According to the USDA, a grilled 6-ounce portion of strip steak contains approximately 472 calories. The precise number of calories in a cooked New York strip steak can vary significantly depending on the cut's size, its fat content, and the specific cooking method used, making accurate tracking essential for dietary purposes.

Quick Summary

This guide breaks down the calorie count for cooked New York strip steaks, detailing how factors like portion size, trimming, and cooking method influence the final nutritional value. It offers a table comparing different preparations and provides tips for incorporating this delicious cut into a balanced diet.

Key Points

Portion Size Varies Calorie Count: A 4-ounce cooked NY strip has around 267 calories, while a 12-ounce portion can reach 801 calories.
Cooking Method Adds Calories: Grilling without added fat is the lowest calorie method; pan-searing with oil or butter significantly increases the calorie count.
Raw Weight is Most Accurate: Weighing your steak raw and using a nutrition database for raw beef provides the most precise calorie calculation.
Fat Content Matters: Marbling and untrimmed fat increase the calorie density of the steak. Trimming visible fat can help lower the total calories.
New York Strip is Nutrient-Rich: The steak provides high-quality protein, iron, and B vitamins, making it a valuable addition to a balanced diet when consumed in moderation.
Water Loss Affects Cooked Weight: Meat loses roughly 25% of its weight during cooking, which means cooked portions are more calorically dense by weight than raw ones.
Side Dishes Affect Total Meal Calories: Pairing steak with low-calorie, vegetable-based sides helps balance the overall calorie intake of the meal.

Factors Influencing Calorie Count in Cooked New York Strip

The calorie content of a cooked New York strip steak is not a single, fixed number. Several variables play a significant role in determining the final value. Understanding these factors is key to accurately calculating your nutritional intake.

Size of the Steak

Naturally, a larger steak will contain more calories. The industry often sells New York strips in various sizes, from a standard 8-ounce serving to a hefty 16-ounce portion. A 4-ounce cooked portion of New York strip contains around 267 calories, whereas a 12-ounce portion can have approximately 801 calories. Portion control is one of the easiest ways to manage calorie intake when eating steak.

Fat Content and Marbling

The amount of marbling—the white flecks of intramuscular fat—significantly impacts the calorie count. A steak with more marbling will be higher in calories due to the caloric density of fat (9 calories per gram), compared to protein (4 calories per gram). Trimming excess fat from the steak before cooking can reduce the calorie total, especially if you discard the rendered fat after cooking.

Cooking Method and Added Ingredients

The way a steak is prepared can introduce additional calories. Grilling or broiling without added fats will yield the lowest calorie count. However, pan-searing with butter, olive oil, or other high-calorie ingredients will increase the total. For example, a tablespoon of olive oil adds over 100 calories, while butter adds a similar amount, plus saturated fat.

Comparison of Calorie Counts by Size and Preparation

The following table provides a clear comparison of how size and preparation method can affect the calorie and macronutrient breakdown of a cooked New York strip steak. The values are approximate and can vary based on the specific cut of beef and fat trimming.


Feature	4 oz Grilled Steak	8 oz Pan-Seared Steak	12 oz Restaurant Steak (with fat)
Calories	~267 kcal	~534 kcal	~801 kcal
Protein	~23g	~46g	~69g
Fat	~19g	~38g	~57g
Cooking Method	Grilled (no added fat)	Pan-seared with minimal oil	Richly marbled and prepared with butter

How to Calculate Calorie Intake for Cooked Steak

Calculating the calories in a cooked steak can be tricky because the weight changes during cooking due to water loss. For the most accurate measurement, it is best to weigh the steak when it is raw and use a nutrition database for raw beef. A simpler, though less precise, method is to use a cooked-weight measurement and multiply by a conversion factor. For example, a raw steak typically loses about 25% of its weight during cooking.

Step-by-Step Calorie Calculation

Start with the Raw Weight: If you have the raw weight of your New York strip, use that as your baseline. For instance, an 8-ounce raw steak will have a total calorie count that won't change, even if it weighs less after cooking.
Use a Database: Look up the nutritional information for raw New York strip steak. The USDA FoodData Central is a reliable source.
Account for Added Fats: Remember to add the calories from any oil, butter, or marinades used during the cooking process. For example, a tablespoon of olive oil is around 120 calories.
Use Cooked Weight (for estimation): If you only have the cooked weight, you can estimate the raw weight by multiplying the cooked weight by 1.25. For example, a 6-ounce cooked steak is roughly equivalent to 7.5 ounces raw. Use the raw weight to find the calorie count in a database and add any cooking fat used.

Practical Cooking and Dietary Tips

Portion Control: Aim for a standard 3-ounce serving to manage calories effectively, which is approximately the size of a deck of cards.
Trim Visible Fat: Before cooking, trim away any large, visible portions of fat to reduce the overall fat and calorie content.
Healthier Cooking Methods: Choose healthier methods like grilling, baking, or broiling instead of pan-frying with excessive oil or butter.
Smart Sides: Pair your steak with low-calorie side dishes like steamed vegetables, a fresh salad, or roasted sweet potatoes to create a balanced meal.

Nutritional Benefits of New York Strip

Despite being a red meat, New York strip offers valuable nutrients when consumed in moderation. It is an excellent source of high-quality protein, essential for muscle repair and metabolic health. It also contains significant amounts of bioavailable heme iron, which helps transport oxygen in the blood, and B vitamins like B12, crucial for nerve function and energy metabolism. This makes it a satisfying and nutrient-dense component of a healthy diet.

Conclusion: The Bottom Line on Calories

Understanding how many calories are in a cooked New York strip steak involves considering multiple factors, including the initial size, fat content, and preparation method. While a typical 4-ounce grilled portion might contain around 267 calories, a larger, richer restaurant cut can easily contain 800 calories or more. By being mindful of portion sizes, trimming excess fat, and opting for healthier cooking techniques like grilling or broiling, you can enjoy a flavorful steak while maintaining control over your calorie intake. The key is moderation and informed preparation, allowing you to reap the nutritional benefits of high-quality protein and essential minerals without derailing your dietary goals.

To see detailed nutritional data for various food items, consider exploring the resources provided by the USDA Agricultural Research Service.

Frequently Asked Questions

Cooking a steak does not inherently add calories to the meat itself, but cooking with high-calorie ingredients like oil, butter, or rich sauces will increase the total calorie count of the final dish.

Yes, in moderation. New York strip is a great source of high-quality protein, iron, and B vitamins. It is a leaner cut than a ribeye but has more fat than a filet mignon, making it a balanced option.

As a steak cooks, it loses water weight, but its calorie content remains largely unchanged. This makes a cooked steak more calorically dense per ounce than a raw one. For the most accurate calorie counting, weigh the meat raw.

To reduce calories, choose a smaller portion size, trim any excess fat before cooking, and use healthier, lower-calorie cooking methods like grilling or broiling instead of pan-frying with lots of oil or butter.

A 3-ounce serving, about the size of a deck of cards, is a good standard portion size for controlling calories and maintaining a balanced diet.

Restaurant preparation often involves higher amounts of butter, oil, and seasonings, and the portion sizes are typically larger than a standard 3-ounce serving, all of which contribute to a higher total calorie count.

Yes, the grade of a steak (e.g., USDA Choice, Prime) reflects its marbling, or fat content. Higher-graded steaks like Prime typically have more fat and therefore more calories than leaner grades.