Nutrition Diet: How many calories does 2 steak have? A complete guide

November 6, 2025 •

4 min read

According to Canada Beef, 100 grams of cooked beef contains approximately 250 calories. When asking how many calories does 2 steak have?, the answer is not simple, as it depends heavily on the cut, size, trim, and preparation method, creating a wide range of possibilities.

Quick Summary

The total calorie count for two steaks is highly variable, influenced by factors like the specific cut, portion size, and cooking techniques. Leaner cuts result in fewer calories, while higher fat content and added oils significantly increase the total. Understanding these variables is key for accurate calorie tracking.

Key Points

Significant Calorie Variation: The total calorie count for two steaks is highly variable, depending on the cut, size, and how it is prepared.
Cut Determines Calories: Leaner cuts like sirloin or tenderloin have significantly fewer calories per ounce than fattier cuts like ribeye.
Preparation Adds Calories: Cooking methods like pan-searing with butter or oil can substantially increase the final calorie count compared to grilling or broiling.
Portion Control is Key: Understanding that a typical restaurant steak might be two to four times a standard serving size is crucial for managing calorie intake.
Nutrient-Dense Protein Source: Steak is an excellent source of protein and essential micronutrients like iron, zinc, and Vitamin B12, regardless of the calorie count.
Healthier Choices are Possible: Selecting leaner cuts, trimming fat, and opting for grilling can make steak a healthier dietary choice.

Factors That Influence Calorie Count in Steak

Determining the precise calorie count for two steaks is a nuanced process. The answer can range from under 600 to over 1,000 calories, depending on several critical factors. The most significant variables include the type of steak cut, the trim level (how much fat is left on), and the cooking method used.

Steak Cut and Marbling

Different cuts of beef have naturally different fat compositions, which directly impacts their calorie density. For example, a ribeye steak is known for its high degree of marbling, or intramuscular fat, which contributes to its rich flavor but also its higher calorie count. Conversely, a sirloin or a leaner cut of tenderloin has less fat and, therefore, fewer calories per ounce.

Trim Level and Preparation

Before cooking, steaks are often trimmed of excess fat. A steak described as 'trimmed to 0" fat' will be significantly leaner than one with more fat left on. The preparation method is another major contributor. Grilling or broiling a steak without added fat is the lowest-calorie option. Pan-searing with butter, oil, or a rich sauce can add hundreds of calories to the final dish. Restaurant preparations often include a generous amount of added fat, which is an important consideration for calorie counting.

Estimated Calories for Two Common Steaks

To provide a clearer picture, here are some estimates based on different popular cuts and preparations. For simplicity, we assume two steaks of similar weight.

Two 6 oz lean tenderloin steaks (broiled): With a single 6 oz tenderloin steak having approximately 344 calories, two would total around 688 calories. This is a very lean, low-calorie choice.
Two 8 oz top sirloin steaks (cooked): An 8 oz top sirloin steak, with lean and fat trimmed, can have around 481 calories. Two of these would be approximately 962 calories.
Two 10 oz ribeye steaks: A single 10 oz ribeye is estimated to contain between 750 and 850 kcal. This means two could easily contain 1,500 to 1,700 calories, or even more depending on marbling and fat content.
Two 12 oz New York strip steaks (restaurant style): A 12 oz New York strip steak can contain up to 811 calories, or potentially more with generous seasoning and butter. Two of these steaks could exceed 1,600 calories.

Calorie Comparison: Different Steak Cuts (Two Steaks)


Steak Cut	Approximate Weight (oz)	Est. Total Calories	Contributing Factors
Tenderloin	12 (6 oz each)	~690	Very lean, minimal fat.
Sirloin	16 (8 oz each)	~960	Lean to moderately lean cut.
Ribeye	20 (10 oz each)	~1,600	High marbling, significantly higher fat content.
New York Strip	24 (12 oz each)	~1,620	Moderate fat content, often served with butter.

Making Healthier Choices with Steak

While some steak meals are high in calories, it's possible to incorporate steak into a balanced diet. Steak is a fantastic source of high-quality protein, and it provides essential nutrients like iron, zinc, and Vitamin B12. By making mindful choices, you can enjoy steak without compromising your nutritional goals.

Tips for a Nutritious Steak Meal

Choose Leaner Cuts: Opt for top sirloin, tenderloin, or flank steak over fattier cuts like ribeye or T-bone.
Trim Visible Fat: Remove excess fat before cooking to reduce the calorie and saturated fat content.
Grill or Broil: Use a grill or broiler instead of a frying pan to minimize the need for added oils and fats.
Control Portion Sizes: A standard serving of meat is about 3-4 ounces. If eating a larger portion, be mindful of your overall calorie intake for the day. For example, the calorie count for two steaks can be the equivalent of two full meals.
Pair with Vegetables: Balance your plate by filling it with non-starchy vegetables. This adds fiber and nutrients while keeping the total calories low.
Go Light on Sauces and Marinades: Creamy sauces and butter can add a significant number of calories. Use fresh herbs, garlic, and a splash of vinegar for flavor instead.

The Nutritional Upside

Beyond the calories, the nutritional benefits of steak are worth noting. The protein in beef is a "complete" protein, meaning it contains all nine essential amino acids the body needs. Leaner cuts, in particular, provide a nutrient-dense option with a lower saturated fat profile. For example, 100 grams of cooked beef contains 35 grams of protein for approximately 250 calories.

Conclusion

Ultimately, the question of how many calories does 2 steak have? has no single answer. The number is highly dependent on the steak's cut, size, and cooking preparation. By understanding these variables and practicing portion control, steak can be a nutritious and satisfying component of a balanced diet. Opting for leaner cuts, controlling serving size, and using healthier cooking methods are all effective strategies for enjoying this high-protein food while managing your calorie intake.

For more detailed nutritional information on different beef cuts, see the resource provided by BeefResearch.ca.

Frequently Asked Questions

A ribeye steak typically has a higher calorie count than a sirloin steak due to its higher fat content and greater marbling. For example, two 10 oz ribeye steaks can have approximately 1,600 calories, while two 8 oz sirloin steaks might be closer to 960 calories.

Yes, the cooking method significantly affects the calorie count. Grilling or broiling uses minimal added fat and results in lower calories. Pan-searing with oil or butter can add 100-300 calories per steak, dramatically increasing the total.

Restaurant steaks often have a higher calorie count than home-cooked ones because they are frequently cooked with large amounts of added fats like butter or oil for flavor. A 12 oz New York strip steak from a restaurant, for instance, can contain over 800 calories on its own.

To reduce calories, choose leaner cuts like top sirloin or tenderloin, trim visible fat before cooking, and opt for a grilling or broiling method. Serve with a large portion of steamed or roasted vegetables rather than starchy sides.

The protein content varies with the size and cut. For a standard 100-gram serving of steak, protein can be around 25-30 grams. Two 8 oz sirloin steaks (approx. 454g total cooked weight) could contain over 130g of protein.

Yes, steak can be a very healthy part of a balanced diet when consumed in moderation. It is rich in protein, iron, and zinc. Focusing on leaner cuts and practicing mindful cooking methods can maximize its benefits.

A standard, healthy portion size for a single steak is typically 3 to 4 ounces. This helps to manage calorie intake while still providing a beneficial amount of protein and nutrients.