Enjoying a perfectly cooked steak is one of life’s simple pleasures, but if you’re keeping an eye on your health and nutrition, you’ve probably wondered about the calories. The question isn’t just “how many calories are in a steak?” but rather, “what are the specific steak calories per ounce?” The answer can change dramatically from a fatty ribeye to a lean filet mignon. Understanding these differences is the first step in fitting this delicious protein into a balanced diet without any guesswork.
Why Do Steak Calories Vary So Much?
Not all steaks are created equal. The primary factor that determines the steak calories per ounce is the fat content. This fat comes in two main forms: the visible fat around the edges (the fat cap) and the fat woven within the muscle itself, known as marbling. More marbling means more flavor and tenderness, but it also means a higher calorie count.
The grade of the beef also plays a significant role. The USDA grades beef based on marbling. A ‘Prime’ cut, the highest grade, has the most marbling and thus the highest number of steak calories per ounce. ‘Choice’ is next, offering a good balance of flavor and tenderness, while ‘Select’ is the leanest and has the fewest calories of the three. So, a Prime Ribeye will have more calories than a Select Ribeye of the same size.
A Detailed Breakdown: Steak Calories per Ounce by Cut
To give you the most accurate information, we’ve gathered data directly from the USDA FoodData Central database. The numbers below represent cooked, grilled steak trimmed to a standard 1/8″ fat, giving you a realistic idea of what you’re consuming. The exact steak calories per ounce can fluctuate slightly, but this chart is an excellent guide.
| Steak Cut | Average Calories per Ounce (Cooked) | Fat Content Profile |
|---|---|---|
| Ribeye Steak | ~76 calories | Very High (Richly Marbled) |
| T Bone Steak | ~66 calories | High (Contains Strip and Tenderloin) |
| Filet Mignon (Tenderloin) | ~62 calories | Low (Very Lean) |
| New York Strip Steak | ~62 calories | Medium (Good Balance) |
| Flank Steak | ~61 calories | Low (Lean and Fibrous) |
| Top Sirloin Steak | ~58 calories | Low (Lean and Flavorful) |
| Skirt Steak | ~57 calories | Medium (High in Flavor, Lean when Trimmed) |
Ribeye: The King of Flavor and Calories
The ribeye is celebrated for its incredible flavor, which comes directly from its high fat content. With around 76 calories per ounce, it’s one of the most calorie dense cuts available. The marbling melts during cooking, basting the meat from the inside out and creating a juicy, delicious experience. If you are watching your intake, the high steak calories per ounce of a ribeye mean that portion control is key.
Filet Mignon: The Lean and Tender Choice
At the opposite end of the spectrum is the filet mignon. Cut from the tenderloin, this muscle does very little work, making it exceptionally tender without needing much marbling. This results in a much lower calorie count, around 62 calories per ounce. Its lower fat content means it has a milder beef flavor, which is why it’s often served with a sauce or wrapped in bacon (which, of course, will add calories back in!). The lower steak calories per ounce make it a favorite for those wanting a premium experience without the caloric load.
New York Strip: The Perfect Balance
The New York Strip, sometimes called a striploin, offers a fantastic middle ground. It has a great beefy flavor and a satisfying chew, with less fat than a ribeye but more than a filet mignon. Coming in at approximately 62 steak calories per ounce, it provides a balanced option for both flavor and nutrition. It’s a versatile steak that’s great on the grill or in a cast iron pan.
Sirloin: The Everyday Healthy Steak
Top sirloin is a workhorse cut that’s both lean and affordable. It packs a great deal of flavor and has one of the lowest calorie counts, typically around 58 steak calories per ounce. Because it’s leaner, it’s important not to overcook it to keep it from becoming tough. Sirloin is an excellent choice for a weeknight meal, salads, or kebabs when you want great beef flavor without a high calorie cost.
How Cooking Method Affects Steak Calories
The way you cook your steak can alter its final calorie count. While the numbers in our chart are for grilled steak, other methods can produce different results. Thinking about your cooking method is another way to manage the total steak calories per ounce.
- Grilling or Broiling: These methods are great because they allow fat to render and drip away from the meat. This can slightly lower the final calorie count of your steak compared to other methods where the fat stays in the pan.
- Pan Searing: Cooking a steak in a skillet is a classic technique. However, the calories can change based on what you add to the pan. Searing in a tablespoon of butter adds about 100 calories, while oil adds around 120. The rendered fat from the steak also pools in the pan, and if you use it to baste the meat, you are re incorporating those calories.
Raw vs. Cooked Steak: A Calorie Puzzle
Here’s a point of confusion for many people tracking their food: why does a cooked ounce of steak have more calories than a raw ounce? It’s all about water loss. As a steak cooks, it loses water and fat, causing it to shrink. A 10 ounce raw steak might weigh only 7.5 ounces after cooking.
The total calories of the entire piece of meat have gone down slightly (due to rendered fat), but the calories have become more concentrated in the remaining weight. This is why the steak calories per ounce are higher for cooked meat. If a recipe calls for “4 ounces of steak,” it’s critical to know if it means raw or cooked weight for accurate calorie counting.
Tips for Enjoying Steak on a Calorie Conscious Diet
You don’t have to give up steak just because you’re mindful of calories. By making smart choices, you can easily fit it into your eating plan. The knowledge of steak calories per ounce gives you the power to choose wisely.
- Pick Leaner Cuts: Opt for top sirloin, filet mignon, or flank steak. These cuts deliver excellent beef flavor with significantly fewer calories than their fattier counterparts.
- Trim the Fat: Before cooking, trim any large, visible pieces of fat from the edge of the steak. This simple step can make a big difference in the final calorie count.
- Control Your Portions: A standard serving size for meat is typically 3 to 4 ounces. Use a food scale to get an accurate idea of your portion sizes. An 8 ounce steak is often two servings.
- Watch Your Sides: What you serve with your steak matters. Pair it with roasted vegetables, a fresh salad, or steamed broccoli instead of french fries or creamy mashed potatoes to keep the overall meal’s calorie count down.
Frequently Asked Questions (FAQ)
What is the lowest calorie steak?
Based on USDA data, Top Sirloin often comes out on top as one of the lowest calorie options, with around 58 steak calories per ounce. Flank steak and filet mignon are also excellent lean choices.
How many calories are in a typical 8 oz sirloin steak?
Using our figure of 58 calories per ounce, a cooked 8 ounce top sirloin steak would contain approximately 464 calories (8 ounces x 58 calories/ounce). This makes it a high protein, relatively low calorie meal.
Does a rare steak have fewer calories than a well done steak?
Technically, yes, but the difference is very small. A well done steak is cooked longer, which allows slightly more fat to render and drip away. However, the difference in the final steak calories per ounce is usually negligible and not significant enough to base your cooking preference on.
How do I accurately measure steak calories per ounce at home?
The best way is to use a digital food scale. Weigh your portion of cooked steak in ounces. Then, use a reliable nutrition app or website that sources its data from the USDA database to look up the specific cut you ate. Multiplying the weight by the steak calories per ounce will give you a very accurate count.
Conclusion
Steak can absolutely be a part of a healthy and balanced diet. The key is understanding that the cut of meat you choose is the single biggest factor in determining its calorie content. Fattier cuts like ribeye are delicious but calorie dense, while leaner options like top sirloin and filet mignon offer fantastic flavor for fewer calories. By being mindful of the steak calories per ounce, practicing portion control, and using smart cooking methods, you can savor a delicious steak dinner completely guilt free. Your knowledge is the best tool for making choices that align with your health goals.
