How Much Protein and Calories Are in a T-Bone Steak?

October 31, 2025 •

3 min read

According to the USDA, a cooked T-bone steak contains roughly 289 calories and 25 grams of protein per 100 grams, but the totals can vary widely based on size and preparation. Understanding how much protein and calories are in a T-bone steak is key for anyone tracking their macronutrient intake.

Quick Summary

This article details the specific protein and calorie content of T-bone steaks, breaking down nutritional information based on different steak sizes. It also explains factors that influence the final nutrient count, such as trimming, cooking methods, and marbling, to help consumers make informed dietary choices.

Key Points

High in Protein and Calories: A typical 100-gram (3.5 oz) cooked T-bone provides around 25g of protein and 289 calories, making it a nutrient-dense food.
Size Matters: Total protein and calories scale with the steak's size; an 8oz T-bone has about 56g of protein and 656 calories, while a 16oz can have 112g of protein and over 1,300 calories.
Cooking Method Impacts Fat Content: Grilling or broiling can reduce the overall calorie count by allowing some fat to render and drip away, unlike pan-frying which retains fat.
Consider the Cut and Trim: The T-bone contains both lean tenderloin and a fattier strip steak. Trimming visible fat before cooking will result in a leaner, lower-calorie meal.
Cooking Temperature Affects Digestibility: Some studies suggest that protein in beef may be more digestible when cooked at lower temperatures for a shorter duration.
Rich in Micronutrients: Beyond protein, T-bone steak is a great source of essential nutrients like iron, B vitamins (including B6 and B12), and zinc.

T-Bone Steak Nutrition: A Breakdown by Size

A T-bone steak is a well-regarded cut of beef, known for its distinct T-shaped bone separating two different textures of meat: the tenderloin and the top loin, or strip steak. The total protein and calorie counts are not fixed, as they depend on the steak's size and how it is prepared. Knowing the nutritional value per standard weight is the most accurate way to understand its contribution to your diet. For a cooked, broiled T-bone with the fat trimmed, the USDA provides a solid baseline.

Nutritional Information per 100g Cooked T-Bone

Calories: Approximately 289 kcal.
Protein: Around 25 grams.
Fat: Roughly 20 grams, including saturated fats.
Carbohydrates: 0 grams, as meat is a protein and fat source.

How Steak Size Changes Nutritional Totals

Since T-bone steaks are sold in various sizes, from a small 8-ounce cut to a large 16-ounce or more, the total nutritional value increases proportionally.

Nutritional Estimates for Common Steak Sizes:

8 oz T-Bone (approx. 227g):
- Protein: Approx. 56g
- Calories: Approx. 656 kcal
12 oz T-Bone (approx. 340g):
- Protein: Approx. 84g
- Calories: Approx. 984 kcal
16 oz T-Bone (approx. 453g):
- Protein: Approx. 112g
- Calories: Approx. 1312 kcal

Factors Influencing T-Bone Protein and Calorie Counts

While standardized nutritional data provides a good reference, the actual values can differ based on several factors.

The Cooking Process

The cooking method can affect the final nutritional content. For example, grilling or broiling allows some fat to render and drip away, slightly reducing the fat and calorie count compared to pan-frying where the fat is retained or extra oil is added. The cooking temperature and time can also affect nutrient absorption, with studies suggesting that lower temperatures for shorter times may result in slightly more digestible protein. However, the total nutrient amount in the meat itself typically doesn't change significantly.

The Cut and Trim

Not all T-bone steaks are created equal. The amount of fat and marbling can vary based on the grade of the beef (e.g., Select, Choice, Prime). A steak with more visible fat, especially if it is left untrimmed, will have a higher calorie content. Opting for a lean-trimmed T-bone can reduce the overall fat and calorie load.

The Importance of the Tenderloin vs. Sirloin

The T-bone is unique because it features two cuts in one. The tenderloin side is generally leaner and more tender, while the sirloin strip side has more marbling and flavor. Since fat contains more calories per gram than protein, a T-bone with a larger or fattier strip side will have a higher overall calorie count than one with a more dominant tenderloin portion.

Comparison Table: T-Bone vs. Other Steaks

To put the T-bone's nutritional profile into context, here is a comparison with other popular steak cuts based on approximate values per 100 grams, cooked.


Cut	Approx. Protein (per 100g)	Approx. Calories (per 100g)	Notes
T-Bone	25g	200-250 kcal	Combination of tenderloin and strip
Ribeye	24g	250-300 kcal	Richer marbling, higher fat content
Sirloin	27g	150-200 kcal	Leaner cut, balanced flavor
Filet Mignon	24g	150-200 kcal	Exceptionally lean and tender
Rump	21g	200-250 kcal	Flavorful but higher fat content

Making an Informed Decision

Choosing a T-bone involves considering your dietary needs and goals. If you're focusing on a high-protein, lower-fat meal, you might choose to trim excess fat before cooking. If you're prioritizing flavor and a richer experience, a well-marbled cut might be preferable. Remember that the final meal's total count will also include any sauces, butter, or cooking oils used, so these should be factored into your calculations.

A Simple Way to Calculate Nutrients

To estimate the macros for a specific T-bone, use the per-ounce or per-100g values and multiply by the uncooked weight of your steak. Keep in mind that meat shrinks during cooking as water and some fat are lost, so weighing the cooked portion will give a more accurate post-cooking count. For a 100g portion, a cooked T-bone provides a substantial amount of protein and calories, along with essential micronutrients like iron and B vitamins.

Conclusion

A T-bone steak is a nutrient-dense cut of beef, providing a significant amount of protein and calories. The precise numbers depend heavily on the size of the steak and its preparation. A standard 100-gram serving offers approximately 25 grams of protein and around 289 calories, with the total escalating proportionally for larger cuts. By being mindful of preparation techniques, such as trimming fat, you can better manage the steak's nutritional impact within your dietary plan.

Frequently Asked Questions

Yes, a T-bone steak is an excellent source of high-quality protein. A 100-gram serving of cooked T-bone contains approximately 25 grams of protein, essential for muscle building and repair.

Compared to leaner cuts like sirloin or filet mignon, a T-bone steak typically has more calories per gram due to its higher fat content and marbling. However, it is often comparable to a ribeye steak.

Trimming the excess fat on a T-bone steak before or after cooking will reduce its total fat content and, consequently, its overall calorie count. This is an effective strategy for those managing fat intake.

Yes, the tenderloin side is generally leaner with less marbling, while the strip steak side contains more fat. This makes the tenderloin portion slightly lower in calories and fat.

Cooking does not significantly change the protein or calorie content of the meat itself; however, some fat and water may be lost, which can slightly concentrate nutrients in the cooked portion. Excessively high heat can slightly reduce protein digestibility and vitamin content.

The calorie difference is substantial. A small 8oz T-bone has around 656 calories, whereas a large 16oz steak can contain over 1,300 calories. Always check the weight of your specific cut to get an accurate estimate.

In addition to protein, a T-bone steak is rich in essential vitamins and minerals, including B vitamins (B6 and B12), iron, zinc, and selenium.