How Much Macros Are in Steak? A Comprehensive Guide by Cut

November 12, 2025 •

3 min read

According to nutrition data, fresh beef contains virtually zero carbohydrates, making steak an excellent protein and fat source for low-carb diets. The precise macro profile, however, varies significantly depending on the cut and preparation method, which is why understanding how much macros are in steak is crucial for informed meal planning.

Quick Summary

The macronutrient content of steak consists almost entirely of protein and fat, with virtually zero carbohydrates. The specific ratio of protein to fat is highly dependent on the cut of beef, affecting its overall calorie density.

Key Points

Low Carb, High Protein: Fresh steak naturally contains almost zero carbohydrates, consisting primarily of protein and fat.
Cut Determines Macros: The ratio of protein to fat varies significantly by cut, influencing total calories per serving.
Leanest Options: Top round, flank, and sirloin are among the leanest cuts, offering the most protein per calorie.
Fattier, More Flavorful Cuts: Ribeye and T-bone steaks have higher fat content and marbling, resulting in richer flavor but more calories.
Cooking Method Matters: Grilling and broiling are ideal preparation methods for health-conscious diners as they allow excess fat to drip away.
Rich in Micronutrients: Beyond macros, steak provides essential nutrients like iron, zinc, and B vitamins.

The Core Macronutrients in Steak

At its most fundamental, steak is a straightforward combination of two primary macronutrients: protein and fat. Unlike many other food sources, fresh steak contains no significant amount of carbohydrates, which is a major reason for its popularity in diets like keto and carnivore.

Protein: The Building Block

Steak is renowned for being an excellent source of high-quality, complete protein, containing all nine essential amino acids necessary for muscle repair, growth, and overall bodily functions. The amount of protein is relatively consistent across most cuts when adjusted for weight. On average, a cooked steak contains roughly 25 to 30 grams of protein per 100-gram (3.5-ounce) serving. Leaner cuts, where there is less fat to displace muscle mass, often yield a slightly higher protein-to-calorie ratio. For example, a 100g serving of cooked top round steak can provide as much as 29g of protein, while a 100g serving of ribeye might have around 24g.

Fat: The Flavor and Fuel

Beef fat, or tallow, contributes significantly to steak's flavor and juiciness. The fat content is the most variable macronutrient, heavily influencing the cut's overall calorie count. Fattier cuts like ribeye get their rich flavor from generous marbling, the intramuscular fat that melts during cooking. Conversely, leaner cuts like top round and tenderloin have minimal marbling and a much lower fat percentage. Beef fat consists of a mix of monounsaturated and saturated fats, including conjugated linoleic acid (CLA), a naturally occurring trans fat that is not considered harmful like its industrial counterpart.

Carbohydrates: The Missing Macro

For those on a low-carb eating plan, steak is a near-perfect food because it contains zero carbohydrates, fiber, or sugar. The only exception would be if the steak is part of a heavily processed or marinated product with added sugars or starches, which is not the case for a fresh cut. When an animal is processed, the stored muscle glycogen is converted to lactic acid, leaving behind an extremely low-carb food item.

Comparison of Steak Macros by Cut

The table below details the approximate macronutrient breakdown for several popular cooked steak cuts based on a 100g (3.5oz) serving. Please note that actual values can vary based on trim, grade, and cooking method.


Cut	Protein (g)	Total Fat (g)	Carbs (g)	Calories	Key Characteristic
Top Round	29	4	0	160	Extremely lean, high protein
Tenderloin	26	7	0	185	Very tender, minimal fat
Sirloin	27	9	0	200	Lean but flavorful, balanced
Flank Steak	28	7	0	190	Flavorful, high protein, lean
Strip Steak	25	12	0	230	Balanced fat and flavor
Ribeye	24	20	0	290	High fat, very flavorful marbling

Optimizing Your Steak Macros

Choosing the right steak involves aligning your dietary needs with your flavor preferences. For macro-focused eaters, the choice is simple: prioritize leaner cuts for lower fat intake and higher protein density, or opt for fattier cuts when aiming for higher calorie and fat consumption, common in ketogenic diets.

To make the healthiest choices, consider the following:

Choose a lean cut like top round, sirloin, or flank steak if you are watching your fat and calorie intake.
Control your portion size, as restaurant servings can often be larger than a standard 3-4 ounce serving. A deck of cards is a good visual guide for a single portion.
Select a healthy cooking method. Grilling, broiling, or pan-searing with minimal oil allows the fat to render and drip away, reducing overall fat intake.
Limit processed versions. Be cautious with pre-marinated or seasoned steaks, which can contain hidden sugars and excess sodium. Stick to fresh, unseasoned cuts for better macro control.
Explore other healthy proteins. While steak is a great choice, rotating your protein sources with alternatives like chicken breast or fish can provide a wider range of micronutrients and control fat intake.

For a deeper dive into how steak fits into different diets, including a low-carb approach, see Healthline's detailed overview on beef nutrition.

Conclusion

Steak is a nutrient-dense food primarily composed of protein and fat, with virtually no carbohydrates. The exact macro content depends heavily on the cut, with options ranging from very lean to richly marbled. By selecting the right cut and cooking method, you can easily incorporate steak into various dietary plans, whether you're focusing on high protein, moderate fat, or a keto-friendly macronutrient profile. Understanding the differences between cuts empowers you to make smarter choices that align with your health and fitness goals.

Frequently Asked Questions

Leaner cuts of steak like top round and flank steak generally have the most protein per 100g serving because they have less fat compared to fattier cuts.

Yes, steak is an excellent choice for a keto diet because it is naturally very low in carbohydrates and high in fat and protein, which are key macronutrients for ketosis.

Fresh, unprocessed beef steak contains virtually no carbohydrates. Any carbs typically found in steak would be from added ingredients like marinades or sauces.

A 100g (3.5oz) serving of ribeye steak can contain around 19 to 20 grams of total fat, depending on the cut and marbling.

To reduce fat, choose leaner cuts like top sirloin or filet mignon, and opt for cooking methods such as grilling or broiling, which allow fat to drip off the meat.

Sirloin has a slightly higher fat content and more flavor than the exceptionally lean and tender filet mignon. A 100g serving of filet mignon is typically lower in total calories and fat than the same size serving of sirloin.

Cooking steak does not significantly alter its core macronutrients (protein and fat). However, it does cause moisture loss, which concentrates the nutrients, and the cooking method can impact the final fat content by either adding or removing it.