Understanding the Macros: How many calories in 100 grams of Grilled steak?

November 9, 2025 •

4 min read

For those managing their dietary intake, understanding the macro breakdown of favorite foods is key. A 100-gram serving of cooked beef offers a rich source of protein and essential nutrients. But for calorie counters, the pressing question is, how many calories in 100 grams of grilled steak? The answer, as you'll discover, varies significantly depending on the cut and its fat content.

Quick Summary

The calorie count for 100 grams of grilled steak is influenced by the cut's leanness and fat content. Leaner cuts like sirloin have fewer calories than fattier options like ribeye. This guide breaks down the nutritional differences and offers tips for preparing a healthier grilled steak.

Key Points

Calorie Variation: A 100g grilled steak's calories range from ~150 to over 300, depending on the cut and its fat content.
Lean Cuts vs. Fatty Cuts: Leaner options like sirloin and tenderloin have fewer calories and fat, while fatty ribeye is more calorie-dense.
Protein Powerhouse: Steak is a complete, high-quality protein source, containing all essential amino acids for muscle health.
Rich in Micronutrients: It provides significant amounts of vital nutrients, including easily absorbed heme iron, zinc, and B vitamins like B12.
Healthier Grilling Techniques: To reduce calories, trim excess fat from the steak and use minimal oil when grilling.
Balance Your Plate: For a complete meal, pair your grilled steak with nutrient-rich vegetables to create a satisfying and healthy plate.

The Core Question: Calorie Count by Cut

The number of calories in 100 grams of grilled steak is not a single, fixed figure. It's a spectrum dictated by the cut of beef and its fat content. The more marbled and fatty the cut, the higher the calorie count will be. For example, a leaner, more trimmed cut of beef will have significantly fewer calories than a well-marbled ribeye.

Lean vs. Fatty Cuts: A Caloric Breakdown

To make informed dietary decisions, it's crucial to understand the caloric differences between common steak cuts. Here’s a detailed look at the numbers for a cooked, grilled 100-gram (or 3.5-ounce) portion:

Sirloin: Often leaner than other cuts, grilled sirloin steak falls on the lower end of the calorie spectrum. Some estimates place it around 150–200 calories per 100g, while others, like one from Fitatu, specify 213 calories for a medium-rare portion. Regardless, it remains a robust, lower-fat option for a healthy diet.
Tenderloin/Filet Mignon: Known for its exceptional tenderness, this cut is also one of the leanest. A 100g serving is often around 150–200 calories. The USDA provides data for grilled tenderloin (fat trimmed) at 202 calories, 31g of protein, and 8g of fat, highlighting its balanced macro profile.
T-Bone: This cut offers a combination of two different textures: the tenderloin and the strip steak. The caloric content reflects this mix, typically sitting around 200–250 calories per 100g.
Ribeye: Beloved for its rich flavor, the ribeye's marbling (intramuscular fat) contributes to a higher calorie count. It can range from 250 to over 300 calories per 100g, making it a more calorie-dense choice.

Beyond the Calories: A Nutritional Powerhouse

While calories are a key metric for many, the nutritional benefits of grilled steak extend far beyond just energy. Beef is a nutrient-dense food, providing essential vitamins and minerals that support overall health.

High-Quality Protein: Steak is a complete protein, meaning it contains all nine essential amino acids required by the human body for muscle repair, growth, and maintenance. A 100g serving can provide a significant portion of your daily protein needs.
Rich in Micronutrients: Grilled steak is a fantastic source of several crucial micronutrients. It is particularly rich in bioavailable heme iron, which is absorbed more easily by the body than the non-heme iron found in plants. This helps prevent anemia. It's also an excellent source of zinc, vital for immune function, and a good source of B vitamins, especially B12, which is critical for nerve function and energy metabolism.

The Art of Healthier Grilling

Beyond selecting a leaner cut, your grilling technique can significantly impact the overall health profile of your meal. The goal is to maximize flavor while minimizing added fat and potential carcinogens from charring.

Trim the Fat: Before grilling, trim any visible, excess fat from your steak. This is a straightforward way to lower the calorie and saturated fat content without sacrificing flavor.
Marinate for Flavor and Tenderness: Using a low-calorie marinade of herbs, spices, and a small amount of oil can infuse the meat with flavor, tenderize it, and reduce the need for extra fat during cooking.
Clean and Oil Your Grill: Always start with a clean grill to prevent sticking and a burnt taste. Use a paper towel soaked in a neutral, high-smoke-point oil (like vegetable or canola) to lightly coat the hot grates.
Mind Your Temperature: Cooking at medium-high heat is ideal for most steaks. This allows for a proper sear and crust development without causing excessive charring, which can be unhealthy. Using a meat thermometer is the most reliable way to ensure your steak is cooked to your desired doneness without overcooking.

Comparison Table: Sirloin vs. Ribeye (per 100g, grilled)


Nutrient	Sirloin (lean)	Ribeye (fatty)
Calories	~177 kcal	~291 kcal
Protein	~31g	~24g
Total Fat	~5g	~22g
Saturated Fat	~1.9g	~8.4g
Iron	~1.9mg	~2.2mg
Zinc	~5.7mg	~5.9mg

Note: Nutritional data varies by source, preparation, and specific cuts. For a detailed breakdown of beef's nutritional qualities, refer to trusted sources like BeefResearch.ca.

Conclusion: A Balanced Approach to Enjoying Steak

So, how many calories in 100 grams of grilled steak? It depends. The range can be anywhere from about 150 kcal for a very lean cut like tenderloin to well over 300 kcal for a heavily marbled ribeye. The key takeaway is that grilled steak can absolutely be part of a healthy diet, provided you make smart choices based on your health and weight goals. Opting for leaner cuts like sirloin or tenderloin and employing healthier grilling techniques can minimize your calorie intake while still providing a meal rich in protein and vital nutrients like iron, zinc, and B vitamins. As with any food, moderation is key to enjoying steak's flavorful benefits without derailing your nutritional goals.

Frequently Asked Questions

Yes, trimming visible, excess fat from a steak before cooking is an effective way to lower its overall calorie and saturated fat content.

Yes, steak is an excellent source of high-quality, complete protein, which is essential for muscle repair and growth, especially when combined with strength training.

Ribeye steak has more marbling, or intramuscular fat, than leaner cuts like sirloin. This higher fat content makes it more calorie-dense.

Yes, as a rich source of heme iron, which is easily absorbed by the body, grilled steak can help prevent iron deficiency anemia.

When consumed in moderation, unprocessed red meat like steak can be a healthy part of a balanced diet. Processed meats generally pose a greater health risk than freshly prepared ones.

To make grilled steak healthier, choose leaner cuts like sirloin or tenderloin, trim visible fat, use minimal oil, and serve it with a generous portion of vegetables.

Lean meat has a higher protein-to-fat ratio and fewer calories. Fatty meat has a higher fat content, which contributes more calories but also enhances flavor and juiciness.