Steak Calories Calculator
A 6oz sirloin steak grilled without fat is approximately 316 calories and 46g protein. Ribeye is the most calorie-dense common cut at ~258 kcal per 100g. The cut, portion and cooking method all matter.
Nutrition Overview
Steak calories depend primarily on the cut of beef, the size of the portion, and the cooking method. Lean cuts such as sirloin and fillet (tenderloin) are approximately 175–200 calories per 100g cooked, while fatty cuts like ribeye are 250–280 calories per 100g. Cooking method adds further calories — a pan-fried steak in butter will have more calories than an oven-grilled steak with no added fat. Steak is also one of the highest-protein foods per gram, making it a valuable food for muscle building.
How to use this calculator
Enter the cooked weight of your steak in grams. A typical restaurant steak portion is 200–280g cooked. Home-cooked steaks vary widely — weigh after cooking for accuracy.
Steak Calories by Cut — Per 100g Cooked
| Cut (100g, cooked) | Calories | Protein | Fat |
|---|---|---|---|
| Fillet (tenderloin), grilled (100g) | ~175 kcal | 28g | 6.5g |
| Sirloin, grilled (100g) | ~186 kcal | 27g | 8g |
| Rump steak, grilled (100g) | ~185 kcal | 27g | 8g |
| Ribeye, grilled (100g) | ~258 kcal | 24g | 18g |
| T-bone steak, grilled (100g) | ~210 kcal | 26g | 11g |
| Flank steak, grilled (100g) | ~192 kcal | 27g | 9g |
| Wagyu beef (A5), cooked (100g) | ~300–350 kcal | 22g | 27g |
Steak Calories by Portion Size
| Portion | Calories | Protein | Fat |
|---|---|---|---|
| 4 oz (113g) sirloin, grilled | ~210 kcal | 31g | 9g |
| 6 oz (170g) sirloin, grilled | ~316 kcal | 46g | 14g |
| 8 oz (227g) sirloin, grilled | ~422 kcal | 61g | 18g |
| 12 oz (340g) ribeye, restaurant | ~877 kcal | 82g | 61g |
| 6 oz fillet mignon, grilled | ~298 kcal | 47g | 11g |
| 8 oz T-bone (restaurant portion) | ~480 kcal | 59g | 25g |
Cooking Method and Added Calories
Grilling, broiling or oven-roasting steak without added fat produces the lowest-calorie result. Pan-frying with butter adds approximately 102 calories per tablespoon of butter absorbed. Restaurants often finish steaks with a knob of butter (1–2 tablespoons) before serving, adding 100–200 unannounced calories to the final dish. A restaurant 8oz sirloin steak "finished in butter" can be 550–600 calories rather than the expected 422 for a plain grilled version.
🥗 Lower Calorie: Choose fillet (tenderloin) or sirloin over ribeye. Fillet provides 28g protein at 175 kcal/100g vs ribeye at 24g protein at 258 kcal/100g — 83 fewer calories per 100g for similar protein.
💪 Higher Protein: A 200g grilled sirloin steak (372 kcal, 54g protein) is one of the highest protein-to-calorie dinners available. Pair with steamed broccoli and a small sweet potato for a complete 550-calorie, 60g-protein meal.
🔄 Smarter Swap: Ask for your steak without the finishing butter knob at restaurants. This removes 100–200 calories that most diners do not notice or expect. Season with chimichurri or peppercorn sauce (in controlled quantity) instead.
Burn This Food
To burn ~370 kcal (70 kg adult):
| Activity | Duration |
|---|---|
| Brisk walking | ~1 hr 24 min |
| Jogging | ~43 min |
| Cycling | ~52 min |
| Swimming | ~49 min |
FAQs
How many calories in a steak?
A 6oz (170g) sirloin steak grilled without added fat contains approximately 316 calories and 46g protein. An 8oz (227g) ribeye at a restaurant is approximately 585 calories. The cut and cooking method are the main variables.
Which steak has the fewest calories?
Fillet (tenderloin) is the leanest cut at approximately 175 kcal per 100g cooked. Sirloin and rump are close at 185–186 kcal/100g. Ribeye is the most calorie-dense common cut at approximately 258 kcal/100g.
Is steak good for weight loss?
Lean cuts (fillet, sirloin) provide high protein at moderate calorie cost, making them a good weight-loss food when portion size is managed. A 150g sirloin (279 kcal, 40g protein) is an excellent dinner for calorie-controlled eating. Fatty cuts and large restaurant portions are less compatible with calorie restriction.
How many calories in a steak per 100g?
Fillet (tenderloin): ~175 kcal. Sirloin: ~186 kcal. Rump: ~185 kcal. T-bone: ~210 kcal. Ribeye: ~258 kcal. All values are per 100g of cooked steak, grilled without added fat.
📊 Data source: USDA FoodData Central. Values are estimates. See Methodology.