How many kcal is a steak? A comprehensive guide to calorie counts by cut

December 31, 2025 •

4 min read

The calorie content of a steak varies significantly depending on the cut and how it is prepared. For instance, a 100g serving of lean sirloin is around 150-200 kcal, while a fattier ribeye can contain 250-300 kcal for the same portion size. Understanding these differences is crucial for anyone monitoring their energy intake.

Quick Summary

The exact calorie count of a steak depends on the cut, fat content, portion size, and cooking method, with leaner cuts and healthier preparations resulting in fewer calories.

Key Points

Cut matters: Leaner cuts like sirloin contain fewer calories than fattier cuts like ribeye, with fat content being the primary calorie driver.
Cooking method is key: Grilling or broiling adds fewer calories than pan-searing with significant added butter or oil.
Restaurant portions are often large: Be mindful of portion size, as restaurant servings can exceed a standard 3.5-5 ounce portion and contain significantly more calories.
Protein powerhouse: Steak is an excellent source of high-quality protein, which promotes satiety and aids in muscle maintenance.
Rich in nutrients: Beyond calories, steak provides essential micronutrients like iron, zinc, and B vitamins.

Understanding How Steak Calories Vary

It's a common misconception that all steaks are equally high in calories. The truth is, a steak's calorie density is determined by several key factors. At the top of the list is the specific cut of beef, with fat content being the most significant driver of calorie variations. A steak's calories primarily come from its protein and fat content, as beef contains virtually zero carbohydrates. By being mindful of your choice of cut and how you prepare it, you can easily control the nutritional profile of your meal.

The Fat Factor: Lean vs. Marbled Cuts

The difference in fat content, or marbling, is the main reason a ribeye and a filet mignon have such different calorie counts. A heavily marbled cut like a ribeye is prized for its rich, buttery flavor, but this comes with a higher calorie count because fat contains more than double the calories per gram compared to protein. Leaner cuts, often from parts of the cow that get more exercise, offer robust flavor with less fat.

The Impact of Cooking Methods on Calories

The way you cook your steak can add or subtract a significant number of calories. While the meat itself has a fixed calorie value, the oils, butter, and marinades used during preparation can quickly add up.

Grilling: This is one of the healthiest methods for cooking steak, as it uses minimal added fat. The natural fats in the steak can render and drip away, potentially lowering the final calorie count slightly.
Broiling: Similar to grilling, broiling cooks the steak with dry heat from above. It requires little to no added fat, making it a healthy option for preparing your meal.
Pan-Searing: When pan-searing, adding butter or oil to the pan is essential for flavor and a good crust. However, this also increases the total calories significantly. To minimize this, use a small amount of a healthy oil and consider patting the cooked steak with a paper towel to remove excess fat.
Braising/Stewing: These methods involve cooking the steak in a liquid for an extended period. While the liquid can be low-calorie (like broth), the addition of fats from the meat and other ingredients can change the final calorie total.

Steak Calorie Comparison Chart

Here is a comparison of estimated calorie counts for common steak cuts, based on a cooked 100g (3.5oz) portion. Remember that these are averages and can change based on the specific cut and cooking preparation.


Steak Cut	Estimated kcal per 100g (3.5oz)	Notes on Fat Content
Bottom Round	150-160 kcal	Very lean, from the round primal.
Sirloin	150-200 kcal	Lean and flavorful, a popular choice for lower calories.
Flank Steak	190 kcal	Very lean, from the abdominal muscles. Best when marinated.
Filet Mignon	150-200 kcal	Exceptionally tender and relatively lean, but often the most expensive cut.
Skirt Steak	210-215 kcal	Flavorful cut, good for fajitas. Moderate fat content.
Strip Steak	230-244 kcal	Also known as New York Strip, provides a good balance of flavor and marbling.
T-Bone	200-250 kcal	Contains both tenderloin and strip steak, offering a mix of textures.
Ribeye	250-300 kcal	Richly marbled and full of flavor due to higher fat content.

More Than Just Calories: The Nutritional Profile of Steak

While focusing on calories is important, it's also essential to recognize the rich nutritional benefits of steak. Steak is a fantastic source of high-quality protein, which is vital for building and maintaining muscle mass, as well as promoting satiety. Furthermore, it is a powerhouse of essential micronutrients that support overall health. A 3.5oz serving can provide a significant portion of your daily needs for:

Iron (Heme iron): Essential for preventing anemia, as beef contains a highly bioavailable form of iron.
Zinc: Crucial for immune function and cell growth.
Vitamin B12: Vital for nerve function and the production of red blood cells.
Selenium: An antioxidant that protects cells from damage.

The Role of Portion Control

For many people, particularly those dining at restaurants, portion size is the biggest challenge for managing calorie intake. A standard restaurant steak is often far larger than the recommended 3.5 to 5-ounce serving size. A 10oz ribeye, for instance, could contain upwards of 800 kcal, even before adding any butter or sauce. By being aware of proper portion sizes, you can enjoy a delicious steak without derailing your diet.

Conclusion: Making an Informed Choice

Deciphering how many kcal is a steak requires a clear understanding of the various cuts and cooking methods. For those aiming to keep calories low, opting for a lean cut like sirloin or flank steak and cooking it with minimal added fat through grilling or broiling is the best strategy. If you prefer a richer flavor, a marbled cut like a ribeye is a great option, but remember to adjust your portion size accordingly. Ultimately, steak can be a delicious and nutritious part of a balanced diet when consumed in moderation and prepared with a mindful approach. For additional nutritional information, consider consulting resources like the USDA's FoodData Central for precise nutrient breakdowns based on preparation methods.

Frequently Asked Questions

The calorie count depends heavily on the cut and preparation. While fattier cuts can be high in calories, many lean cuts like sirloin can be relatively low in calories and high in protein, making them a suitable part of a balanced diet.

On average, a 6-ounce (170g) grilled sirloin steak contains approximately 320 to 400 calories. This can increase if cooked with added fats.

Cooking does not inherently increase the calories of the meat itself, and some fat can render out. However, calories are added when using butter or oil during cooking. Any differences in calorie calculations between raw and cooked are usually due to moisture loss during cooking.

Some of the leanest cuts of steak include top round, bottom round, and flank steak. These cuts typically have less marbling and are lower in fat and calories.

To reduce calories, choose a lean cut (like sirloin or flank), trim any visible fat, and use low-fat cooking methods like grilling or broiling instead of pan-frying in large amounts of butter or oil.

A ribeye steak is typically higher in calories than a sirloin steak. This is because the ribeye is a fattier cut with more marbling, which contributes significantly to its calorie count.

Yes, lean steak can be beneficial for weight loss. Its high protein content promotes satiety, helping you feel full longer and consume fewer calories overall. It also helps preserve muscle mass while in a calorie deficit.