How Much Protein and Calories Are in Steak?

October 19, 2025 •

4 min read

According to nutrition data, a 3.5-ounce (100g) serving of cooked sirloin steak provides approximately 27-31 grams of protein and around 190-200 calories, depending on the fat content. Understanding how much protein and calories are in steak is essential for making informed dietary choices, whether you're building muscle or managing your weight.

Quick Summary

An overview of the protein and calorie content across different steak cuts, highlighting the most nutritionally dense options for diet planning. Key factors influencing nutritional value, such as preparation method and fat content, are also addressed.

Key Points

Nutritional Variation: Protein and calorie content in steak vary greatly by cut; leaner options like top round have fewer calories, while fattier ones like ribeye are more calorie-dense.
High-Quality Protein: All steak cuts are an excellent source of complete protein, containing all nine essential amino acids necessary for muscle repair and growth.
Essential Micronutrients: Steak is rich in vital minerals such as iron, zinc, and selenium, along with crucial B vitamins like B12.
Cooking Matters: Cooking methods like grilling or broiling with minimal added fats result in a healthier steak compared to frying.
Portion Control is Key: Pay close attention to portion sizes, especially when dining out, as restaurant steaks often exceed standard serving sizes.
Flavor vs. Calories: Fattier cuts like ribeye offer more flavor due to marbling but also contain more calories, while leaner cuts provide a high-protein, lower-calorie alternative.
Informed Choices: Knowing the nutritional profile of different steak cuts allows for smart dietary decisions that align with your health and fitness goals.

Protein and Calorie Breakdown by Steak Cut

The nutritional value of steak varies significantly depending on the specific cut and its leanness. Generally, leaner cuts have fewer calories per serving, while fattier cuts contain more due to their higher fat content. Protein, however, remains consistently high across most cuts, making steak an excellent source of this essential macronutrient.

The Leanest Steak Cuts

For those watching their calorie or fat intake, lean cuts of steak are the best option. These cuts are typically taken from parts of the cow that see more movement, leading to less marbling and a firmer texture.

Eye of Round: Often considered one of the leanest cuts, an 8-ounce portion contains approximately 363 calories and nearly 67 grams of protein.
Top Round: A very lean and flavorful cut that's ideal for marinating and grilling. An 8-ounce serving offers around 382 calories and a high 68.6 grams of protein.
Sirloin Tip Center Steak: Another exceptionally lean option with about 405 calories and 62.9 grams of protein per 8-ounce serving.
Flank Steak: Known for its rich, beefy flavor, flank steak is lean and contains approximately 192 calories and 28.7 grams of protein per 100g serving.

The Fattier Steak Cuts

Fattier cuts are prized for their juiciness and rich flavor, thanks to their abundant marbling. While higher in calories, they still provide a substantial amount of protein.

Ribeye: This popular cut is known for its excellent marbling. A 100g (3.5oz) serving can have approximately 291 calories and 23 grams of protein.
T-Bone: Combining a piece of the tenderloin and strip steak, the T-bone offers a rich flavor. An 8-ounce serving can contain around 275 calories and 25 grams of protein.
Porterhouse: A large cut that is similar to the T-bone but with a larger section of tenderloin. A 12-ounce portion may have about 477 calories and 77.8 grams of protein.

Factors Influencing Nutritional Content

Beyond the cut, several other factors can affect the final protein and calorie count of your steak. Paying attention to these details can help you better manage your dietary intake.

Cooking Method: The way you prepare your steak significantly impacts its calorie and fat content. Grilling, broiling, or pan-searing with minimal oil are healthier options than frying. Frying steak, for example, can increase its fat and calorie count substantially.
Added Fats: Cooking with a generous amount of butter or oil will add extra calories and fat. Using a high-smoke-point oil sparingly is recommended for pan-searing. Adding sauces or gravies can also increase the calorie count.
Trimmed Fat vs. Untrimmed: The nutritional data for many cuts assumes the fat is trimmed. However, if you cook and consume the fat, the calorie and fat content will be higher. Trimming visible fat before or after cooking is an effective way to reduce the overall calorie intake.
Portion Size: Most nutrition data is based on a standard 3-ounce (85g) or 3.5-ounce (100g) serving. Restaurant portions are often much larger, so it's crucial to adjust your calculations accordingly.

Comparison of Popular Steak Cuts (per 100g cooked)


Steak Cut	Approximate Calories	Approximate Protein	Notes
Eye of Round	~180-200	~30g	Extremely lean, best for slow cooking or roasting.
Top Round	~185-205	~29g	Lean and flavorful; excellent for grilling or broiling.
Sirloin	~200-220	~27g	A great all-purpose cut with a good balance of lean and flavor.
Flank Steak	~190-210	~28g	Very lean and fibrous; great for quick cooking like stir-frying.
Skirt Steak	~200-220	~27g	Known for its rich flavor and chewy texture; ideal for fajitas.
Ribeye	~290-310	~24g	High marbling means more calories but also more flavor.
T-Bone	~275-295	~25g	Offers a mix of lean tenderloin and a fattier strip steak.

Health Benefits of Eating Steak

Beyond its high protein content, steak offers a wealth of other nutritional benefits:

Rich in Bioavailable Iron: Red meat is a prime source of heme iron, which is more easily absorbed by the body than the non-heme iron found in plant-based foods. This helps prevent iron-deficiency anemia.
Excellent Source of B Vitamins: Steak is packed with B vitamins, including B12, B6, and Niacin. Vitamin B12 is particularly important for neurological health and red blood cell formation.
Complete Protein Source: As a complete protein, steak contains all nine essential amino acids needed for muscle growth, repair, and overall bodily function.
Rich in Minerals: It provides significant amounts of zinc, essential for immune function and testosterone production, and selenium, a powerful antioxidant.

Conclusion

Steak is a highly versatile and nutrient-dense food that can fit into a variety of dietary plans. The protein and calorie content can differ substantially depending on the cut and cooking method, with lean cuts like sirloin and flank providing a high-protein, lower-calorie option, while marbled cuts like ribeye offer a more decadent, calorically dense meal. By understanding these differences, you can select the right steak to meet your nutritional needs and health goals.

For more detailed nutritional information on specific foods, you can refer to the USDA FoodData Central database, a comprehensive resource for dietary information.

How to Choose the Right Steak for Your Diet

To make the best choice for your dietary needs, consider your personal fitness and health goals. For weight loss or muscle maintenance with fewer calories, opt for lean cuts. If you're an athlete needing extra energy, a fattier cut might be more suitable. Always prioritize a balanced diet with proper portion control.

Maximizing the Health Benefits of Steak

Choose Grass-Fed Beef: Some studies suggest grass-fed beef may have higher levels of omega-3 fatty acids and antioxidants.
Focus on Leaner Cuts: For calorie control, stick to eye of round, top round, or sirloin.
Mindful Cooking: Avoid excess added fats. Opt for grilling, broiling, or baking rather than frying.
Control Portion Sizes: A 3 to 4-ounce serving is typically recommended to keep calorie and saturated fat intake in check.

Frequently Asked Questions

The eye of round and top round are typically considered the leanest cuts of steak, with significantly lower fat and calorie content compared to other options like ribeye or porterhouse.

The cooking method can change the fat and calorie content. Grilling or broiling is healthier as it requires minimal added fat, while frying in oil or butter increases the calorie count. Leaving on visible fat during cooking also affects the final nutrition.

Yes, steak is a complete protein, meaning it contains all nine of the essential amino acids that your body cannot produce on its own.

A 3.5-ounce (100g) serving of lean sirloin steak contains approximately 190-200 calories and about 27-31 grams of protein.

Some research suggests that grass-fed beef may have higher levels of certain nutrients, including omega-3 fatty acids, compared to grain-fed beef.

To reduce calories, choose a lean cut of steak, trim any visible fat before cooking, use grilling or broiling methods, and avoid excess added butter or oil.

The Heart Foundation recommends limiting unprocessed red meat to less than 350g (cooked) per week, choosing the leanest cuts, and focusing on quality over quantity for a heart-healthy diet.