How much protein and calories are in 6 oz of steak? A nutritional guide

November 22, 2025 •

3 min read

According to the USDA, a 6-ounce grilled sirloin steak provides approximately 43 grams of protein. However, the total calories and exact protein count in 6 oz of steak can vary significantly depending on the cut, how it's prepared, and its fat content, underscoring the importance of knowing your beef.

Quick Summary

The nutritional value of a 6 oz steak depends heavily on the specific cut and fat content. Leaner cuts like sirloin offer less fat and fewer calories, while fattier cuts like ribeye have higher calorie counts. Preparation method also impacts final nutritional content.

Key Points

Nutrient Variability: The protein and calorie content in 6 oz of steak vary significantly based on the cut, marbling, and preparation method.
Lean vs. Fatty Cuts: Leaner cuts like tenderloin and sirloin have lower fat and calorie counts, while fattier cuts like ribeye have higher counts.
Average Protein: Expect roughly 43 to 53 grams of high-quality protein in a cooked 6 oz steak, depending on the cut.
Calories Range Widely: Calories can range from approximately 276 for a lean round tip to over 442 for a fatty ribeye in a 6 oz serving.
Cooking Matters: Grilling or broiling adds fewer calories than pan-searing with butter or oil.
Beyond Macronutrients: Steak provides essential micronutrients like heme iron, zinc, and vitamin B12, crucial for overall health.

Nutritional Profile of 6 oz Steak by Cut

When you ask "how much protein and calories are in 6 oz of steak?," the answer is not a single number, but a range. The cut of beef is the most significant factor influencing the final nutritional breakdown. Fattier cuts contain more calories but also more protein, while leaner options offer a high protein-to-calorie ratio.

Why Different Steak Cuts Have Different Nutrition

Different cuts of beef come from various parts of the cow, affecting their leanness, marbling, and overall nutrient density. Cuts from the loin and round, such as sirloin and tenderloin, are generally leaner and have less fat. Cuts like the ribeye, which comes from the rib area, have more marbling—intramuscular fat—which contributes to a higher calorie count and richer flavor. Cooking methods, whether grilling, broiling, or frying, also influence the final calorie content, especially if extra fats or oils are added.

Key factors influencing steak nutrition

Cut of meat: Lean cuts like sirloin and tenderloin vs. fatty cuts like ribeye.
Fat content: Trimmed vs. untrimmed fat greatly impacts total calories.
Cooking method: Grilling or broiling vs. pan-searing with oil or butter.
Added ingredients: Sauces, marinades, and seasonings can increase sodium and calorie counts.

Comparison of Common 6 oz Steak Cuts

Understanding the differences between popular steak options can help you choose the best cut for your dietary needs. Here is a comparison of typical values for a cooked 6 oz portion.


Cut	Protein (grams)	Calories (approx.)	Fat (grams)	Notes
Sirloin Steak	43–50g	362–382	16–22g	A leaner, more economical cut.
Ribeye Steak	42–43g	442+	30g+	Rich marbling leads to higher fat and calories.
Tenderloin	53g	344	13g	Leanest and most tender cut, often lower in total calories.
Top Sirloin	50g	361	16g	Good balance of leanness and flavor.
Round Tip	45g	276	9g	Very lean and flavorful, ideal for slower cooking.

The Health Benefits of Steak

Beyond calories and protein, steak offers a wealth of essential nutrients. It's an excellent source of high-quality protein, which is crucial for muscle repair, growth, and overall bodily function. Furthermore, beef contains valuable vitamins and minerals that support various aspects of health:

Heme Iron: This type of iron is easily absorbed by the body, aiding in red blood cell production and preventing anemia.
Vitamin B12: Essential for nerve function and DNA synthesis.
Zinc: Supports immune function and metabolism.
Selenium: An antioxidant that protects against cell damage.
Niacin (B3): Important for energy conversion in the body.

Making Healthier Steak Choices

If you are aiming to control your calorie and fat intake, mindful choices and preparation can help. Select leaner cuts, trim visible fat before cooking, and opt for healthy cooking methods like grilling or broiling. Pairing your steak with nutrient-dense, low-calorie side dishes, such as steamed vegetables or a fresh salad, rather than heavy starches like mashed potatoes, can also create a more balanced meal.

Cooking Methods and Their Impact

How you prepare your steak has a significant effect on its nutritional profile. A simple grilled steak with minimal seasoning will naturally be a healthier choice than one pan-fried in butter or smothered in a creamy sauce. Cooking your steak to a desired doneness is also important for both safety and taste. High-heat methods like grilling and searing caramelize the exterior, locking in moisture and flavor without adding excessive fat. For a thicker cut, a reverse sear, starting at a lower temperature and finishing with a hot sear, can produce excellent results. For more detailed cooking guidance, consult reputable culinary resources like Traeger Grills.

Conclusion

While a definitive answer for the protein and calories in 6 oz of steak doesn't exist, understanding how to read nutritional information by cut and preparation method empowers you to make smarter choices. Leaner cuts like sirloin and tenderloin provide excellent protein for fewer calories, while cuts with more marbling, like ribeye, offer a richer taste experience at a higher calorie cost. By choosing the right cut and cooking method, steak can be a nutritious and delicious component of a balanced diet.

Frequently Asked Questions

A 6 oz sirloin steak typically contains between 43 and 50 grams of high-quality protein, making it an excellent source for muscle building and satiety.

Due to its rich marbling, a 6 oz ribeye steak has a higher calorie count, often exceeding 442 calories, depending on the specific cut and fat content.

Leaner cuts like the round tip or tenderloin tend to have the fewest calories. A 6 oz grilled round tip steak, for instance, has about 276 calories.

The protein content per ounce of meat increases slightly during cooking because water is lost. A raw 6 oz steak will have slightly less protein than a cooked 6 oz steak, as the cooked weight is denser.

Yes, steak is an excellent source of heme iron, which is more readily absorbed by the body compared to the non-heme iron found in plant-based foods.

Trimming the visible fat from a steak before cooking can significantly reduce the overall calorie and saturated fat content, making it a healthier option.

Grilling, broiling, or pan-searing with a minimal amount of healthy oil are some of the healthiest methods for cooking a 6 oz steak, as they avoid adding excessive fat.