Nutrition Fact Check: How many calories are in 200g of cooked steak?

November 10, 2025 •

3 min read

The calorie count for steak can vary dramatically depending on the cut and preparation, with some choices nearly doubling others. This makes knowing precisely how many calories are in 200g of cooked steak a challenge, but understanding the factors involved is key to informed eating.

Quick Summary

The calories in 200g of cooked steak vary significantly based on the cut's leanness and how it's prepared. Lean cuts can be around 300-400 kcal, while fattier, marbled cuts can exceed 500 kcal.

Key Points

Variable Calorie Count: The number of calories in 200g of cooked steak varies widely, primarily based on the specific cut of meat.
Lean Cuts vs. Fatty Cuts: Lean cuts like flank and sirloin have significantly fewer calories than fatty, marbled cuts like ribeye.
Cooking Method Matters: Adding fats like butter or oil during cooking increases the calorie count. Grilling or broiling are healthier, lower-calorie options.
Portion Control is Key: Even lean steak is calorie-dense, so being mindful of serving size is essential for managing your overall calorie intake.
Nutrient-Rich Profile: Steak, regardless of the cut, is a valuable source of high-quality protein, iron, and B vitamins.

Understanding the Calorie Variance

When calculating the calories in cooked steak, there is no single, universal number. The final total is a product of several variables, primarily the specific cut of meat, its fat content, and the method of preparation. A lean, trimmed sirloin steak will have a vastly different nutritional profile than a heavily marbled ribeye steak. Additionally, the cooking process itself impacts the calorie count. For example, some fat will render and cook away, while adding butter or oil can significantly increase the total calories.

How many calories are in 200g of cooked steak? - A Cut-by-Cut Breakdown

The calorie content in 200g of cooked steak is highly dependent on the cut, due to the varying levels of fat marbling. Below is a comparison table that estimates the calorie count for a standard 200g (approximately 7 oz) serving of various cooked steaks, based on nutritional data for 100g servings.


Steak Cut	Approximate Calories (per 200g)	Notes
Eye of Round Steak	~270 kcal	Extra lean, from the hind leg.
Flank Steak	~384 kcal	Lean, from the lower abdomen.
Top Sirloin	~486 kcal	Lean cut, behind the loin.
Filet Mignon	~534 kcal	Very tender, but still contains fat.
T-Bone	~578 kcal	Contains both tenderloin and strip steak.
Ribeye	~582 kcal	Richly marbled and high in fat.
Porterhouse	~534 kcal	Same cut as T-bone, with a larger filet.

It's important to remember these are general estimates and the exact nutritional value can vary based on trimming, grade, and cooking method. For instance, a porterhouse can be fattier or leaner depending on the specific slice. Raw steak contains more moisture, so cooking concentrates the nutrients in the final weight.

Factors Influencing Your Steak's Calorie Count

The Role of Fat and Marbling

Marbling refers to the intramuscular fat that gives some steak cuts their flavor and tenderness. Cuts like ribeye are highly prized for their marbling, but this comes with a higher calorie count. On the other hand, leaner cuts like flank or sirloin have less marbling and are therefore lower in calories. When preparing steak, trimming any visible fat before cooking can help reduce the overall fat and calorie intake.

The Impact of Cooking Methods

The way you cook your steak is another significant factor in its calorie content. Dry-heat methods like grilling or broiling are often healthier as they don't require much added fat. However, pan-searing with generous amounts of butter or oil will substantially increase the calorie count. A single tablespoon of butter adds approximately 100 calories.

Marinades and Sauces

While simple seasonings like salt and pepper add minimal calories, some marinades and store-bought sauces can be calorie-dense. Using a low-calorie marinade or making a simple, healthier sauce with fresh herbs can help keep your meal aligned with your dietary goals.

Healthier Cooking and Diet Strategies

To enjoy steak as part of a healthy diet, consider these tips:

Choose a lean cut: Opt for cuts like eye of round, flank steak, or sirloin, which offer high protein with lower fat.
Trim excess fat: Before cooking, trim off any visible fat to reduce both calories and saturated fat.
Use a healthy cooking method: Grill, broil, or pan-sear with minimal oil in a non-stick pan instead of using butter or a lot of added fat.
Practice portion control: A 200g serving is a substantial portion. For weight loss, smaller portions of 100-150g are often recommended.
Pair with nutrient-rich sides: Serve your steak with a large portion of steamed or roasted vegetables and a side of whole grains to increase fiber and nutrient intake.
Make a light marinade: Use herbs, spices, and a low-calorie base like red wine vinegar or soy sauce to add flavor without excess calories.

Conclusion

Understanding how many calories are in 200g of cooked steak requires looking beyond a single number and considering the specific cut, fat content, and cooking method. While a very lean cut may fall around the 300-400 calorie range, a marbled, fattier steak can easily exceed 500 calories for the same weight. By being mindful of your choices, trimming fat, and opting for healthier preparation techniques, steak can remain a delicious and protein-rich component of a balanced diet. For more in-depth nutritional information on beef, you can consult reliable sources like Healthline.

Frequently Asked Questions

Lean cuts such as eye of round and flank steak generally have the fewest calories due to their low fat content. For example, 200g of a lean cut like eye of round can have as few as 270 calories.

Yes, steak is an excellent source of high-quality protein, containing all the essential amino acids needed by the body. Lean cuts, in particular, provide a large amount of protein for a relatively low number of calories.

Yes, cooking can affect the calorie count. When you cook a steak, some fat and moisture can be lost. However, adding oils, butter, or rich sauces will increase the final calorie total significantly.

No, not all cuts are high in saturated fat. Cuts with rich marbling, like ribeye, are high in saturated fat. Leaner cuts such as sirloin and flank steak are much lower in saturated fat, especially if visible fat is trimmed before cooking.

Compared to grain-fed beef, grass-fed beef may contain higher amounts of beneficial compounds such as antioxidants, conjugated linoleic acid (CLA), and omega-3 fatty acids.

To make a healthier steak dinner, choose a lean cut, trim excess fat, cook by grilling or broiling with minimal added oil, and serve it with a generous portion of vegetables or other high-fiber sides.

For a calorie-conscious diet, the healthiest cooking methods are grilling or broiling, as they require little to no added fats. Pan-searing with a minimal amount of a high smoke point oil, like avocado or canola, is another good option.