Nutrition Diet: Which Has More Protein, Ribeye or New York?

November 9, 2025 •

4 min read

While both ribeye and New York strip are excellent sources of high-quality protein, a standard 4oz cooked New York strip steak typically offers a slightly higher protein-to-fat ratio. However, the difference in total protein grams per serving is often minimal, with the most significant nutritional variation being their fat and calorie content. This comparison is crucial for those carefully managing their diet.

Quick Summary

For those prioritizing a leaner cut with a slightly better protein-to-fat ratio, the New York strip often holds a modest edge over the ribeye, which is richer in marbling and fat.

Key Points

New York Strip is Leaner: The New York strip typically has a higher protein-to-fat ratio compared to the ribeye, making it the leaner option.
Ribeye Has More Fat: The defining feature of a ribeye is its generous marbling, which gives it a higher total fat and calorie count per serving than a New York strip.
Protein Grams Are Very Close: While the New York strip has a slightly better protein ratio, the actual number of protein grams per standard serving is very similar for both cuts.
Nutritional Value Varies: Factors like beef grade, trimming, and cooking method can significantly impact the final nutritional content of either steak.
Trim Your Fat for Leanness: You can easily reduce the fat and calorie content of a New York strip by trimming its external fat cap, a less viable option with a ribeye's internal marbling.
Both Are Nutrient-Dense: Both cuts are excellent sources of high-quality protein and essential micronutrients like iron, zinc, and B vitamins.

Comparing Two Steakhouse Favorites

Choosing between a ribeye and a New York strip steak is a classic dilemma for many steak lovers. The choice often comes down to personal preference for flavor and texture, but for those following a specific nutrition diet, the decision can hinge on macronutrient profiles. Understanding the source and composition of each cut is the first step in this nutritional breakdown.

The New York strip is cut from the short loin, an area of the cow that doesn't get a lot of exercise. This results in a consistently tender and fine-grained steak. It typically has a thicker fat cap on one side that can be trimmed, and its marbling—the intramuscular fat—is less pronounced than in a ribeye. This leaner profile is a key differentiator in its nutritional content.

In contrast, the ribeye comes from the rib primal of the cow and is famous for its generous marbling. This fat melts during cooking, infusing the meat with a rich, buttery flavor and contributing to its famously juicy and tender texture. This higher fat content, however, also means more calories per ounce compared to the New York strip.

The Nutritional Showdown: New York vs. Ribeye

When directly comparing the protein content of these two popular cuts, the numbers are very close, but the New York strip consistently shows a slight advantage per ounce due to its leaner nature. For example, sources indicate that a 4oz serving of cooked New York strip can provide around 25g of protein, while a comparable 4oz ribeye might contain closer to 22g. While the difference is small, it contributes to a more favorable protein-to-fat ratio for the New York strip.

The most significant nutritional difference lies in the fat content. The same 4oz serving might see the New York strip with just 5g of fat, whereas the richer marbling of the ribeye could push its fat content to 17g or more. This is directly reflected in the calorie counts, with the leaner New York strip offering fewer calories per serving. This calorie discrepancy is a major factor for those focused on weight management or calorie-restricted diets.

Factors Affecting Nutritional Value

It's important to remember that these are average figures. Several factors can influence the final nutritional profile of your steak, regardless of the cut:

Marbling: Not all ribeyes and strips are created equal. The degree of marbling can vary significantly based on the quality and grade of the beef. A highly marbled Prime-grade New York strip could have more fat than a Choice-grade ribeye.
Trimming: The external fat cap on a New York strip can be trimmed before or after cooking. Removing this fat can substantially reduce the overall fat and calorie count, making it a much leaner option.
Cooking Method: How you prepare your steak matters. Grilling or pan-searing with minimal added fat will keep the nutritional profile closer to its raw state. Using large amounts of butter or oil will, of course, increase the total fat and calorie count.
Serving Size: The portion size is a critical variable. While a 3-4oz serving is a standard recommendation for nutrition, many restaurant portions are significantly larger, which will increase the total protein, fat, and calories consumed.

Comparison Table: New York Strip vs. Ribeye (4oz, Cooked)


Nutrient	New York Strip	Ribeye
Calories	~154 kcal	~245 kcal
Protein	~25g	~22g
Total Fat	~5g	~17g
Carbohydrates	0g	0g

The Verdict and Your Diet

So, which cut is better for your nutrition diet? It truly depends on your specific goals. If you are focused on maximizing protein intake while minimizing total fat and calories, the New York strip is the clear winner. Its leaner profile makes it an excellent choice for a low-calorie or low-fat diet. However, if flavor and tenderness are your top priorities, and you aren't as concerned with a higher fat intake, the ribeye's rich marbling delivers an unparalleled culinary experience.

For balanced dietary choices, both steaks can fit into a healthy diet when consumed in moderation. Pairing a controlled portion with healthy side dishes, such as steamed vegetables or a fresh salad, is an effective strategy. For example, incorporating a variety of protein sources ensures a wider range of nutrients, as both steaks are also rich in important micronutrients like iron, zinc, and B vitamins. The best choice is the one that aligns with both your nutritional needs and personal taste preferences.

Conclusion: Making an Informed Choice

In conclusion, when asking which has more protein, ribeye or New York?, the answer is that the New York strip has a slight edge in protein content per ounce and offers a significantly leaner profile. This makes it the superior choice for those actively tracking their fat and calorie consumption. The ribeye, while still a fantastic source of protein, is a fattier cut valued for its rich flavor and tender texture. Ultimately, the best steak for your diet depends on your personal health objectives. By understanding the key nutritional differences and mindful portion control, you can enjoy either steak as part of a balanced and healthy eating plan.

Frequently Asked Questions

The New York strip is generally considered healthier for calorie-conscious diets because it is a leaner cut with less total fat and fewer calories per serving than the ribeye.

A ribeye comes from the rib area and is prized for its high degree of marbling, which is the intramuscular fat that melts during cooking. A New York strip comes from the loin and has less marbling.

While you can trim the external fat from a ribeye, much of its fat content is marbled throughout the meat itself. This is what gives the ribeye its signature flavor and tenderness, and it's not possible to trim all of it away.

The cooking method does not significantly alter the protein content of the steak. However, it can affect the overall nutritional profile by influencing the amount of fat and calories, such as when adding oil or butter.

A 3oz serving of cooked New York strip steak provides approximately 23 grams of protein.

Yes, with its high-quality protein and essential amino acids, the New York strip is an excellent choice for building and maintaining muscle mass, especially given its leaner profile.

A 3oz serving of ribeye steak contains approximately 20 grams of total fat.