How many calories in a NY strip steak 8 oz cooked? The Definitive Guide

November 4, 2025 •

4 min read

An 8-ounce, cooked NY strip steak from a trusted source can contain as little as 534 calories, but this amount is highly variable depending on fat content and preparation. Understanding the different factors that influence a steak's nutritional value is key for anyone watching their intake.

Quick Summary

A cooked 8 oz New York strip steak typically contains between 520 and 580 calories. The final count depends heavily on the steak's marbling, the cooking method used, and any added ingredients like oil or butter. This cut is a significant source of protein and essential nutrients.

Key Points

Average Calorie Count: An 8 oz cooked NY strip steak typically contains around 534 calories, varying based on factors like marbling and preparation.
High-Quality Protein: It is an excellent source of protein, with an 8 oz serving providing roughly 46 grams, essential for muscle health.
Cooking Method Matters: Grilling or broiling with minimal oil is the lowest-calorie option, while pan-frying with butter or oil significantly increases the calorie total.
Marbling Increases Calories: Higher-grade steaks with more marbling, or intramuscular fat, will have a higher fat content and thus more calories.
Zero Carbs: Like other cuts of beef, the NY strip contains no carbohydrates, fitting perfectly into low-carb or keto diets.
Nutrient-Dense: Besides protein, it provides essential nutrients like iron, zinc, and a significant amount of B vitamins, especially B12.
Restaurant vs. Home: Be mindful of restaurant portion sizes, which are often larger than 8 oz and prepared with more fat, leading to a much higher calorie count.

Calorie Breakdown of an 8 oz Cooked NY Strip Steak

When considering how many calories in a NY strip steak 8 oz cooked, it's important to recognize that the figure is not a single, fixed number. A representative value often cited for a high-quality, moderately marbled 8 oz NY strip is around 534 calories. This provides a solid baseline for comparison. However, the range can fluctuate, with some estimates reaching up to 580 calories, especially for fattier cuts or those prepared with extra oil.

To better understand the source of these calories, let's look at a typical macronutrient breakdown for an 8 oz serving:

Protein: Approximately 46g. As a complete protein, beef provides all nine essential amino acids needed for muscle repair and metabolic health.
Fat: Approximately 38g. A significant portion of this comes from the marbling that gives the NY strip its signature flavor. This includes a mix of saturated, monounsaturated, and polyunsaturated fats.
Carbohydrates: 0g. Like all beef, the NY strip is naturally carbohydrate-free, making it an excellent choice for low-carb and ketogenic diets.

Factors That Impact the Calorie Count

Several variables can cause the calorie count of your cooked New York strip steak to differ from the baseline average. Being aware of these can help you better manage your nutritional intake.

The Grade and Marbling: Higher grades of steak, such as USDA Prime, have more marbling (intramuscular fat) than leaner cuts like USDA Choice or Select. More marbling means a higher fat content and, consequently, more calories.
Cooking Method: The way you prepare your steak significantly affects its final calorie count. For example, pan-frying in butter or a high-calorie oil will add more calories than grilling or broiling with minimal oil. Sous vide cooking, which uses no added fats, followed by a quick, dry sear, will produce one of the lowest possible calorie totals for the cut.
Added Fats and Seasonings: Beyond the cooking method, the ingredients you add can increase the calorie density. Basting with butter, topping with a compound butter, or adding creamy sauces will increase the total calories. While delicious, these additions should be factored into your total count.
Shrinkage During Cooking: Meat loses some of its weight during cooking due to moisture and fat loss. An 8 oz raw steak will weigh less once cooked, but the nutritional information is often based on the raw weight or standardized cooked portion size. While the concentration of nutrients changes, the initial calorie total remains based on the total mass cooked.

NY Strip vs. Other Popular Cuts: A Calorie Comparison

To put the NY strip's calorie count into perspective, here is a comparison table using standard, 8-ounce cooked portions, with calorie estimates based on average fat content.


Steak Cut	Estimated Calories (8 oz cooked)	Key Characteristics
NY Strip	~520–580	Good balance of tenderness and moderate marbling; flavorful.
Ribeye	~680–800+	High fat content and heavy marbling result in a richer flavor and higher calories.
Filet Mignon	~340–400	The leanest and most tender cut, with the lowest calorie count per ounce.
T-Bone/Porterhouse	~500–700	A T-shaped bone separates the tenderloin and strip steak; calorie count varies depending on the size of each part.

Achieving a Healthier 8 oz NY Strip

For those who love the flavor of a New York strip but are mindful of their calorie intake, there are ways to enjoy it more healthily:

Choose Leaner Cuts: Select a steak with less visible marbling, or opt for a USDA Select or Choice grade over Prime.
Trim Excess Fat: Before cooking, trim off any large pieces of visible fat from the edges of the steak to reduce overall fat and calorie content.
Grill or Broil: These cooking methods require little to no added fat, relying on high heat to cook the steak and form a crust.
Use Fat Sparingly: If pan-searing, use a light spritz of cooking spray or a minimal amount of a neutral, high-smoke-point oil instead of butter.
Control Portion Size: Sticking to the 8 oz serving size is crucial. Many restaurant portions are larger and can contain significantly more calories.

Conclusion: A Delicious and Manageable Option

An 8 oz cooked New York strip steak offers a rich, satisfying meal with a manageable calorie count when prepared thoughtfully. With an average of around 534 calories, it provides a high-quality protein source, along with important vitamins and minerals like iron, zinc, and B12. The exact number can be controlled by choosing leaner cuts, minimizing added fats, and opting for grilling or broiling over pan-frying. By understanding how preparation methods and fat content impact the final calorie count, you can enjoy this classic steak while staying on track with your nutritional goals.

For a more in-depth look at the nutritional profile of New York strip steak, including its specific micronutrient content, you can refer to authoritative sources like US Wellness Meats.

A Final Word on Moderation

While an 8 oz NY strip is a nutrient-dense food, it's not a low-fat or low-cholesterol meal. For most people, moderate consumption fits well into a balanced diet. Individuals with specific health concerns, such as high cholesterol, should consult their doctor for personalized dietary advice.

Ultimately, enjoying a delicious steak comes down to mindful choices and understanding the numbers behind your plate. The NY strip offers a perfect balance of flavor and nutrition, making it a steakhouse favorite for good reason.

Frequently Asked Questions

Cooking does not add calories to the steak itself, but it can affect the total calorie count based on the cooking method. Pan-frying with butter or oil adds calories, whereas grilling or broiling adds very few. The meat also loses moisture and some fat during cooking, which concentrates the remaining nutrients.

A cooked 8 oz NY strip steak (approx. 534 calories) is typically leaner and has fewer calories than an 8 oz ribeye, which has higher marbling and can contain significantly more calories (680-800+).

Yes, an 8 oz NY strip can be suitable for a low-calorie diet when prepared healthily. Opt for a leaner cut (USDA Select/Choice), trim visible fat, and use low-fat cooking methods like grilling or broiling to keep the calorie count in check.

An 8 oz cooked NY strip steak typically contains around 38 grams of fat, with the exact amount varying based on the steak's grade and marbling.

Yes, grass-fed NY strip steak often has a slightly different fat profile than grain-fed, sometimes being leaner, which can result in a slightly lower calorie count. Grass-fed beef also tends to have higher levels of beneficial conjugated linoleic acid (CLA) and omega-3 fatty acids.

Restaurant steaks, including the NY strip, often have larger portion sizes than 8 oz and are cooked with more fat (butter, oil). It is best to check the restaurant's nutritional information if available, or assume a higher calorie count and eat a smaller portion.

The NY strip is a nutrient-dense and flavorful cut of steak. It provides a good balance of flavor and nutrition, and its calorie and fat content are moderate compared to other popular cuts like the ribeye, making it a relatively healthy choice when consumed in moderation.

A cooked 8 oz New York strip provides approximately 46 grams of high-quality protein, which is an excellent source of this vital macronutrient for muscle building and satiety.