What are the macros for 600g of steak? A detailed nutritional breakdown

November 25, 2025 •

4 min read

Did you know that meat can lose up to 25% of its weight during cooking due to water loss, which significantly impacts the macros for 600g of steak, depending on whether you measure it raw or cooked, and the specific cut you choose? The macronutrient profile varies dramatically based on these factors, making accurate tracking crucial for diet and fitness goals.

Quick Summary

A comprehensive breakdown of the macronutrients in a 600g steak. Explore the differences between cuts like sirloin and tenderloin, and how raw versus cooked weight affects macro tracking.

Key Points

Weight Fluctuation: Cooking causes steak to lose significant water weight (around 25%), concentrating nutrients and calories into a smaller final weight.
Cut Matters: Macros for 600g of steak vary dramatically between leaner cuts like flank and fattier, more marbled cuts like tenderloin or skirt steak.
Protein Powerhouse: A 600g portion of steak is a very high source of complete protein, which is essential for muscle repair and growth.
Consistent Tracking: For the most accurate macro counting, consistently weigh your meat in its raw state and use a nutrition database entry for uncooked meat.
More Than Just Macros: Steak is also rich in vital micronutrients such as iron, zinc, and a full profile of B vitamins, especially B12.
Calorie Density: Due to the higher calorie density of fat, a fattier cut of steak will have a much higher overall calorie count than a leaner cut of the same raw weight.

Understanding the Impact of Cut and Cooking on Macros

The macronutrient composition of steak—including its protein, fat, and carbohydrate content—is not a single, universal value. It is heavily influenced by the specific cut of beef and whether the weight is measured before or after cooking. The primary reason for this variability is the fat content, which can differ significantly between cuts, and the loss of water during the cooking process. When you cook steak, moisture evaporates, causing the meat to shrink and the remaining nutrients, including protein and fat, to become more concentrated by weight. A 600g raw steak will yield a smaller cooked portion that retains the original nutritional content, while 600g of cooked steak was derived from a much larger raw piece. For this reason, nutritional data is often standardized to either the raw or cooked weight, so it is essential to be consistent with your measurement method when tracking your intake.

The Role of Different Cuts

Different cuts of steak are prized for their unique textures and flavors, which are a direct result of their fat and connective tissue content. Cuts like tenderloin are naturally leaner, offering a high-protein, lower-fat option, while cuts like ribeye are fattier and more marbled, providing more calories and fat. This variability means that your choice of steak can have a substantial impact on your total calorie and fat intake. For instance, 600 grams of raw, choice-grade beef tenderloin contains a higher fat content than an equivalent weight of raw, lean flank steak. Conversely, a cooked top sirloin, which is a relatively lean cut, will have a different macro profile per 600g compared to a cooked, fattier cut.

Macros for 600g of Cooked Steak (Common Cuts)

For those who prefer to weigh their meat after cooking, here is an example of the macros for 600 grams of cooked beef. It is crucial to remember that these values are for the finished, cooked product and that the raw weight was higher. These figures are based on broiled, trimmed steak.

600g Cooked Top Sirloin:
- Calories: 1272 kcal
- Protein: 176g
- Fat: 58g
- Carbohydrates: 0g
600g Cooked Skirt Steak (Lean & Fat):
- Calories: 1320 kcal
- Protein: 157g
- Fat: 72g
- Carbohydrates: 0g

Macros for 600g of Raw Steak (Common Cuts)

Many macro counters prefer to weigh their food raw to ensure accuracy and consistency across different recipes and meal preparations. Here are the nutritional values for 600 grams of raw steak for several popular cuts.

600g Raw Tenderloin (Choice Grade):
- Calories: 1476 kcal
- Protein: 119g
- Fat: 107g
- Carbohydrates: 0g
600g Raw Lean Flank Steak:
- Calories: 822 kcal
- Protein: 129g
- Fat: 30g
- Carbohydrates: 0g

Comparison of 600g Cooked vs. Raw Steak Macros

This table highlights the significant difference in macronutrients when comparing a 600g portion of raw steak versus a 600g portion of cooked steak. The cooked serving is far more nutritionally dense due to the loss of water during preparation. These are illustrative examples using a leaner cooked cut and a fattier raw cut.


Macro	600g Cooked Top Sirloin	600g Raw Tenderloin
Calories	1272 kcal	1476 kcal
Protein	176g	119g
Fat	58g	107g
Carbohydrates	0g	0g
Nutrient Density	Higher	Lower

Essential Micronutrients in Steak

Beyond just protein and fat, steak is a rich source of many essential vitamins and minerals that are important for overall health. A 600g serving of beef provides a significant amount of the recommended daily intake for several key micronutrients. These include:

Iron: Crucial for oxygen transport in the blood.
Zinc: Supports immune function and metabolism.
B Vitamins: Such as B12, B6, niacin, and riboflavin, which are vital for energy production and neurological function.
Selenium: An important antioxidant that protects against cellular damage.

How to Accurately Track Steak Macros

To ensure precision when monitoring your macronutrient intake, consistency is the key. The most reliable method is to always weigh your steak in its raw, uncooked state. Here are some best practices for tracking:

Use a food scale: A digital food scale is essential for accurate measurements. Eyeballing a portion size can lead to significant discrepancies.
Weigh it raw: Standard nutrition databases often list values for raw meat, making this the most consistent method for tracking. This eliminates the guesswork of how much water was lost during cooking.
Choose your database entry carefully: When logging your food, select the database entry that specifies if the value is for 'raw' or 'cooked' meat. Do not log cooked weight with a raw nutrition entry or vice versa.
Account for added fat: If you cook your steak with butter or oil, remember to add these fats to your tracker, as they will add additional calories and fat to your meal.
Adjust for trim: If you trim visible fat from your steak before cooking, your final macro count will be lower in fat than the original nutrition entry. Similarly, be aware that some pre-packaged steaks may include separable fat in their nutritional information.

Conclusion: The Full Picture

Determining the macros for 600g of steak is not a simple calculation, as it depends on several factors, primarily the cut of beef and the weight measurement state (raw or cooked). The primary takeaway is that a cooked steak is denser in nutrients per gram due to water loss, while a raw measurement offers a more consistent baseline for tracking. For those serious about their macro counting, the raw measurement method is the most reliable. Regardless of the method, steak remains an excellent source of high-quality protein and essential micronutrients. By being mindful of the cut and using a consistent tracking method, you can accurately integrate this nutritional powerhouse into your diet. For a deeper dive into general nutrition guidelines, you can consult reliable sources like the Harvard T.H. Chan School of Public Health: The Nutrition Source.

Frequently Asked Questions

The total calories in a 600g steak depend on the cut and whether it is measured raw or cooked. For example, 600g of cooked top sirloin has around 1272 kcal, while 600g of raw tenderloin contains approximately 1476 kcal due to higher fat content.

The protein content varies with the cut and preparation. As an example, 600g of cooked top sirloin provides about 176g of protein, whereas 600g of raw lean flank steak offers approximately 129g of protein.

For consistency and accuracy, it is best to weigh steak in its raw state. Cooking causes variable water loss, which can lead to inaccuracies if you're not consistent with how you track. Always use nutrition information corresponding to the state (raw or cooked) you are weighing.

The primary difference is the concentration of nutrients. When cooked, steak loses water weight, so the protein and fat per gram of cooked meat are higher than per gram of raw meat. The absolute macronutrient amount for the entire portion remains the same.

The fat content is highly dependent on the steak cut. A fatty cut like 600g of raw tenderloin might contain 107g of fat, while a much leaner 600g of raw flank steak has only 30g.

The cooking method itself (broiling, grilling, etc.) has a minor effect on the base macros, though it can influence water loss. However, adding fats like butter or oil during cooking will increase the overall fat and calorie count of your meal.

Generally, lean cuts such as flank, top sirloin (especially trimmed), or eye of round offer the lowest fat content for a given weight. For example, 600g of raw lean flank steak has a much lower fat macro than tenderloin or skirt steak.