Steak is often considered a high-protein, nutrient-dense food but its calorie content can vary significantly depending on the cut, weight, and cooking method. On average, a medium-sized 6-ounce (170g) grilled sirloin steak contains around 320 to 400 calories. A lean cut such as fillet steak is typically lower in fat and calories, while ribeye or T-bone are higher due to their marbling and fat content.

Fat adds both flavour and calories. So, the more marbled the steak, the higher the calorie count. Cooking method also matters, steak grilled or pan-seared with no added fat will be leaner than steak cooked in oil or butter.

Calories by Cut and Weight

The calorie count of steak largely depends on the cut of beef and its fat content:

  • A 100g portion of cooked fillet steak (a leaner cut) provides about 170–190 calories.
  • A 100g sirloin steak, trimmed of visible fat, comes in around 200–220 calories.
  • A 100g ribeye, with more intramuscular fat, can contain 250–300 calories or more.
  • T-bone steaks, which include both sirloin and fillet on the bone, vary widely depending on trimming and fat content, typically landing around 220–270 calories per 100g.

Steak served in restaurants is often 250g or more, especially for ribeye or rump, which means a single serving can easily exceed 500–700 calories, especially once sauces or sides are added.

Nutritional Breakdown

Steak is high in complete protein, providing around 25–30 grams of protein per 100g cooked, depending on the cut. It also contains varying levels of fat between 5g and 20g per 100g, again depending on how fatty the cut is.

It’s a rich source of iron, particularly heme iron, which is easily absorbed by the body. It also provides zinc, B vitamins (especially B12 and niacin), selenium, and phosphorus. Lean steak contains very little carbohydrate and no sugar.

Health Benefits of Steak

Steak is one of the most effective foods for supporting muscle repair, strength, and immune function due to its high-quality protein and dense micronutrient profile. The iron in steak helps prevent fatigue and supports red blood cell production, while zinc contributes to immune health and tissue healing.

It’s also helpful for people with low B12 levels or those looking to increase their protein intake without relying on supplements or processed meats. When eaten in moderation, lean steak can form part of a balanced diet.

Downsides and Dietary Considerations

The main concern with steak is its saturated fat content, especially in fattier cuts like ribeye and T-bone. High consumption of red meat, particularly processed red meat has been linked to increased risk of heart disease and colorectal cancer. While lean steak in moderation is not likely to pose a major health risk, balance is key.

Cooking method also matters. Steak fried in butter or oil absorbs additional fat, increasing the calorie count substantially. Using sauces like béarnaise, peppercorn, or creamy mushroom can easily add another 150–300 calories per meal.

Glycaemic Index of Steak

As steak contains no carbohydrate, it has a glycaemic index of zero, meaning it does not raise blood sugar levels. This makes steak an excellent option for low-carb, ketogenic, or diabetic-friendly diets, especially when paired with non-starchy vegetables instead of chips or bread.

The absence of carbs doesn’t make it “free,” however the calories from protein and fat still count, especially in weight loss plans.

How Steak Is Prepared and Cooked

Steak can be grilled, pan-fried, broiled, or oven-roasted, with or without added fat. Grilling is generally the leanest method, while pan-searing with butter or oil adds flavour and calories. Resting steak after cooking allows juices to redistribute, and trimming visible fat can lower the total energy content.

Some pre-marinated or restaurant steaks are seasoned with oils, sugar, or sodium-rich rubs, which slightly increase calories and affect water retention. Always factor in marinades or accompaniments when estimating calorie totals.

Healthier Alternatives and Smart Pairings

If you’re looking to enjoy steak in a lower-calorie, healthier way, choose lean cuts like fillet, sirloin, or rump, and grill or sear them with minimal oil. Pair steak with steamed or roasted vegetables, salads, or whole grains instead of chips or creamy sides.

You can also reduce your portion size, many people are satisfied with 150g of cooked steak, which provides plenty of protein without overloading on calories. If you’re tracking macros or managing your weight, trimming the fat and weighing your steak before cooking will give you a clearer picture of what you’re consuming.

Raw vs Cooked Steak: Calorie Confusion

One key factor people often miss is the difference between raw and cooked steak weight. Steak loses water as it cooks, which means it becomes lighter but more calorie-dense per gram. For example, 100g of raw sirloin might become 75–80g once cooked, but still contains the same total calories. If you’re logging food for weight loss or fitness, always clarify whether you're measuring raw or cooked weight to avoid underestimating intake.

Steak vs Other Proteins: Calorie Comparison

Many people assume steak is far more calorie-dense than other meats, but lean steak compares well to chicken or fish:

  • 100g cooked fillet steak: ~180 calories
  • 100g cooked skinless chicken breast: ~165 calories
  • 100g cooked salmon: ~200–210 calories

Where steak diverges is in fattier cuts like ribeye or T-bone, which often climb above 250 calories per 100g especially with visible fat left on or cooked in oil. The key is the cut and prep, not the fact that it’s red meat.

Ageing and Fat Content

Dry-aged steak, often served in high-end restaurants, has slightly less water content and slightly higher fat concentration, which means it's often more calorie-dense per gram than fresh cuts. Though the taste is richer, the caloric difference isn’t dramatic but for someone aiming to be exact with tracking, it’s worth noting.

Steak Cooking Additions: What Adds Calories Fast

A steak cooked plain is fairly easy to track for calories. But in real-world meals, many additions quietly inflate the total:

  • Butter-basted steak: Adds ~100–150 calories, depending on how much butter sticks.
  • Garlic herb oil or basting sauces: Another ~100+ calories.
  • Peppercorn or creamy sauces: 150–300 calories, depending on portion.
  • Red wine reduction or glaze: Adds sugar and alcohol, ~50–100 calories.

If you’re building calorie-conscious content, it’s worth reinforcing that it’s rarely the steak alone, it’s the method and extras that can quietly double the calorie count.

Does the Bone Count?

Bone-in cuts like T-bone, rib steak, or Tomahawk can be deceptive. You might buy or serve a 350g steak, but the bone might weigh 100–150g, which does not contribute to the calorie content. If weighing cooked steak for food tracking or calorie calculations, subtract the estimated bone weight to avoid overstating intake.

Steak and Satiety

Steak is extremely satiating, thanks to its high protein and fat content. A 200–250g serving of steak can keep you full for hours, particularly when paired with fibrous vegetables. This makes steak a strong choice for intermittent fasting, low-carb, or fat-loss diets, where staying full without snacking is critical.

Calorie Traps When Eating Steak

While steak itself can be a lean and nutritious protein source, it’s the extras that often drive up the calorie count without people realising. One of the most common traps is cooking steak in large amounts of oil or butter. A steak basted in butter during cooking or finished with a knob of herb butter can add an extra 100 to 200 calories to the meal with very little visual difference. Creamy sauces like béarnaise, peppercorn, or blue cheese add rich flavour but can contribute another 150 to 300 calories depending on portion size. Even restaurant pan juices or wine reductions, though they appear light, often contain sugar or oil, raising the calorie load further. Add to that typical steakhouse sides like chips, onion rings, or garlic bread and what began as a reasonable 350-calorie steak can quickly turn into a 1,000-calorie plate. For those trying to manage intake, the steak itself is rarely the issue, it’s the combination of fats, sauces, and oversized sides that push the meal into excess.

Steak vs Other Proteins

Compared to other protein sources, steak holds its own in both nutrient density and satiety. A lean sirloin steak, when grilled and trimmed, contains only slightly more calories than skinless chicken breast, but with a richer taste and a higher level of iron and zinc. Salmon, while known for its healthy fats, actually matches or even exceeds the calorie content of a moderate-fat steak cut, especially when cooked with oil. Processed meats like sausages or bacon may seem similar in profile but are often higher in saturated fat, sodium, and additives, making them a less ideal daily option despite similar calorie ranges. Even plant-based alternatives like tofu and lentils require much larger portions to match steak’s protein content, which often results in comparable or even higher calorie meals once oils or sauces are added. In short, steak isn’t inherently more calorie-dense than other proteins, it depends entirely on the cut, preparation, and what it's served with. When managed well, steak can be one of the most efficient ways to meet your protein goals without overloading on calories.

Summary

Steak contains between 170 and 300 calories per 100g cooked, depending on the cut and fat content. Lean cuts like fillet or sirloin are lower in calories, while ribeye and T-bone are higher due to marbling. Steak is a rich source of protein, iron, B12, and zinc, making it a strong dietary choice when eaten in moderation. While it has no impact on blood sugar and fits well into low-carb diets, its saturated fat content and portion size need to be managed. For a balanced approach, pair lean steak with vegetables and whole grains, and go easy on rich sauces or added fats.

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