Steak Calories: The Complete Guide to Calories in Steak by Cut, Portion, and Cooking Method

If you're tracking macros, building muscle, or trying to lose weight, understanding steak calories is essential. Many people ask: How many calories are in steak? Is steak high in calories? Which steak cut has the lowest calories?

This comprehensive guide breaks down calories in steak by cut, portion size, and cooking method, while also covering steak nutrition facts, protein content, fat levels, and weight loss considerations.

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How Many Calories in Steak?

The number of calories in steak depends on the cut, fat content, and cooking method.

On average:

• Steak calories per 100g: 200–300 calories

• Steak calories per ounce: 55–85 calories

• 3 oz steak calories: 150–250 calories

• 6 oz steak calories: 300–500 calories

• 8 oz steak calories: 400–700 calories

Lean cuts contain fewer calories, while well-marbled cuts are higher in fat and therefore higher in calorie density.

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Steak Calories by Cut (Detailed Breakdown)

Different cuts of beef have significantly different calorie counts due to fat distribution and marbling.

Ribeye Steak Calories

Ribeye steak calories are among the highest due to rich marbling.

• Calories in ribeye steak (100g): ~290–310 calories

• 8 oz ribeye steak calories: 600–700 calories

• Ribeye steak protein per 100g: ~24g

• High in saturated fat

Ribeye is flavorful but calorie-dense.

Sirloin Steak Calories

Sirloin steak calories are lower compared to ribeye.

• Top sirloin steak calories (100g): 200–220 calories

• 6 oz sirloin steak calories: 350–400 calories

• Lean sirloin steak: lower fat, high protein

Sirloin is a popular choice for those looking for lean steak calories and better protein-to-calorie ratio.

Filet Mignon Calories

Filet mignon calories are moderate and often leaner than ribeye.

• Filet mignon calories per 100g: 220–250 calories

• 8 oz filet mignon calories: 450–520 calories

• Lower fat compared to ribeye

A good balance of tenderness and moderate calorie content.

T-Bone Steak Calories

• T-bone steak calories (100g): 250–280 calories

• 12 oz T-bone steak calories: 700–800 calories

Contains both strip and tenderloin sections, increasing calorie count.

Porterhouse Steak Calories

• Porterhouse steak calories (100g): 260–290 calories

• Large 16 oz porterhouse steak calories: 1,000+ calories

High portion sizes significantly increase total calories.

Flank & Skirt Steak Calories

Leaner but still flavorful:

• Flank steak calories (100g): ~190–220 calories

• Skirt steak calories (100g): ~220–250 calories

Excellent options for high-protein, moderate-calorie meals.

Steak Calories by Portion Size

Portion control dramatically affects total calorie intake.

If you're counting calories for weight loss, a 3–6 oz serving is generally recommended.

Steak Calories by Cooking Method

Cooking method affects total calorie count.

Grilled Steak Calories

• Minimal added fat

• Calories remain close to raw steak

• Best for calorie control

Pan-Fried Steak Calories

• Steak cooked in butter calories increase by 100–200+ calories

• Oil adds approximately 120 calories per tablespoon

Broiled or Baked Steak Calories

• Similar to grilled steak if no added fat is used

Rare vs Medium vs Well-Done

Cooking doneness does not significantly change total calories, but water loss can make calories per gram appear slightly higher in well-done steak.

Steak Nutrition Facts Beyond Calories

Steak is more than just calories. It is nutrient-dense.

Protein in Steak

• 6 oz steak protein: 40–50g

• High-quality complete protein

• Rich in essential amino acids

Fat Content

• Steak fat content varies from 8g to 25g per 100g

• Higher marbling = higher saturated fat

Micronutrients

Steak is rich in:

• Iron (heme iron, highly absorbable)

• Vitamin B12

• Zinc

• Creatine

• Selenium

These nutrients support muscle growth, immune health, and energy metabolism.

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Is Steak High in Calories?

The answer depends on the cut and portion size.

Compared to other meats:

• Steak vs chicken breast calories: steak is generally higher

• Steak vs salmon calories: similar range depending on fat content

• Steak vs pork chop calories: comparable

Lean steak can absolutely fit into a calorie deficit diet if portion sizes are controlled.

Steak Calories and Weight Loss

Many people ask: Can I eat steak and lose weight?

Yes, if you choose the right cut and portion.

Best Steak Cuts for Weight Loss

• Sirloin

• Flank steak

• Eye of round

• Top round

These cuts offer:

• High protein per calorie

• Lower fat content

• Better satiety

High-protein foods like steak increase fullness and help preserve muscle mass during weight loss.

Lean Steak vs Fatty Steak Calories

Lean steak:

• 170–220 calories per 100g

• Lower saturated fat

• Higher protein-to-calorie ratio

Fatty steak:

• 280–320+ calories per 100g

• Higher marbling

• More calorie-dense

If tracking macros, lean steak is the better choice.

Steak Macros: Protein, Fat, and Carbs

Typical macronutrient breakdown (6 oz sirloin):

• Calories: 380

• Protein: 46g

• Fat: 22g

• Carbs: 0g

Steak is naturally low carb, making it ideal for:

• Keto diet

• Low-carb diet

• Carnivore diet

• High-protein bodybuilding diet

Frequently Asked Questions 

How many calories are in an 8 oz steak?

Depending on the cut, 8 oz steak calories range from 400 to 700 calories.

How many calories are in a 6 oz grilled steak?

Approximately 300–450 calories depending on fat content.

Does steak have more calories than chicken?

Yes. Chicken breast is typically lower in calories and fat.

Are steak calories mostly protein or fat?

Calories come from both protein and fat, but fattier cuts contain a higher percentage of calories from fat.

Is steak good for weight loss?

Lean steak in moderate portions can support weight loss due to its high protein content.

Does cooking steak change the calories?

Only if additional fats (butter, oil, sauces) are added.

Conclusion 

Steak can be a highly nutritious, protein-rich food that fits into many diets from muscle-building to weight loss as long as you understand steak calorie count by cut and portion size.

Key takeaways:

• Lean cuts have fewer calories.

• Portion size matters more than anything.

• Cooking method can significantly increase calories.

• Steak is nutrient-dense and rich in protein.

If you're tracking macros, building muscle, or managing weight, choosing the right cut and serving size allows you to enjoy steak without exceeding your calorie goals.