Surf and Turf Calories Calculator
Calculate surf and turf calories. Australian surf and turf nutrition facts — steak with prawns — macros and tips for this popular Aussie restaurant combination.
Surf and Turf Nutrition Overview
Surf and turf is an Australian restaurant and pub bistro combination dish — a grilled beef steak (the 'turf,' representing land) served alongside grilled king prawns or a prawn skewer (the 'surf,' representing the sea). The combination celebrates Australia's exceptional access to both premium beef and world-class seafood. Australian beef — particularly from Queensland, NSW, and Victoria — is expor...
How to use this calculator
Enter your portion size in grams or use the unit selector. CalorieMetrica will estimate calories, protein, carbs and fats for Surf and Turf. Actual nutrition values vary depending on preparation method, recipe, and serving size.
Best for fitness goals
Surf and turf without the chips and with salad is one of the most protein-efficient restaurant meals available — approximately 773 kcal with ~98g of protein from the steak and prawns. The combination of high-protein steak and lean prawns creates powerful satiety. Choosing salad over chips and skippi...
Surf and Turf Calories — Complete Australian Guide
Calories By Portion Size
| Portion / Serving | Estimated Calories | Notes |
|---|---|---|
| Surf and turf without sides (350g) | ~683 kcal | Steak + prawns only |
| Surf and turf with chips (550g) | ~983 kcal | With chips |
| Surf and turf with salad (450g) | ~773 kcal | With salad |
Calories By Preparation Method
| Preparation Method | Calories / 100g | Notes |
|---|---|---|
| Grilled sirloin + king prawns with garlic butter | ~195 kcal/100g | Standard restaurant |
| Eye fillet + tiger prawns with herb butter | ~185 kcal/100g | Premium version |
| Rump steak + prawn skewer | ~175 kcal/100g | Casual version |
Nutrition Breakdown
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 195 kcal | Per 100g |
| Protein | 28 g | From steak and prawns |
| Carbohydrates | 2 g | Minimal |
| Fat | 9 g | From steak fat and butter |
| Fibre | 0 g | None |
| Iron | ~4.5 mg | Excellent from beef steak |
| Zinc | ~5.2 mg | From steak |
| Selenium | ~42 µg | From prawns |
What Is Surf and Turf?
Surf and turf is an Australian restaurant and pub bistro combination dish — a grilled beef steak (the 'turf,' representing land) served alongside grilled king prawns or a prawn skewer (the 'surf,' representing the sea). The combination celebrates Australia's exceptional access to both premium beef and world-class seafood. Australian beef — particularly from Queensland, NSW, and Victoria — is exported globally and consistently ranks among the world's best. Australian prawns — king prawns, tiger prawns, banana prawns — are similarly premium products. The surf and turf concept originated in American steakhouse culture but became thoroughly embedded in Australian pub and restaurant menus from the 1970s onwards, becoming a distinctly Aussie celebration meal. It typically appears as a premium menu item at RSL clubs, pub bistros, seafood restaurants, and steakhouses. The combination is usually served with chips and salad, or a choice of one side. Garlic butter sauce is the traditional accompaniment for both the steak and prawns.
Surf and Turf Calories Guide
A surf and turf combination (200g grilled sirloin steak + 150g king prawns, no sides) contains approximately 683 calories with approximately 98g of protein — an extraordinary protein-to-calorie ratio. Adding chips brings the total to approximately 983 kcal; choosing salad instead keeps it at approximately 773 kcal.
Surf and Turf for Weight Loss
Surf and turf without the chips and with salad is one of the most protein-efficient restaurant meals available — approximately 773 kcal with ~98g of protein from the steak and prawns. The combination of high-protein steak and lean prawns creates powerful satiety. Choosing salad over chips and skipping the garlic bread makes surf and turf an exceptional weight-loss restaurant choice.
Surf and Turf for Muscle Gain
Surf and turf is arguably the best muscle-building restaurant meal — the combination of red meat and seafood provides exceptional protein with complementary micronutrients (iron and zinc from beef, selenium and iodine from prawns). A complete surf and turf without chips is approximately 683 kcal with 98g of protein — the most protein-efficient pub meal available.
Smart Comparison
Surf and Turf vs Chicken Parmigiana: Parma (~1,050 kcal) is significantly higher in calories than surf and turf without chips (~683 kcal) with much lower protein. Surf and Turf vs Fish and Chips: Fish and chips (~960 kcal) is comparable in total calories but much lower in protein.
Portion Control Advice
Always choose salad over chips — the surf and turf is already a high-calorie, high-protein meal. Skip the garlic bread (saves ~200 kcal). The steak and prawns without sides is already a complete, satisfying meal at approximately 683 kcal.
Common Mistakes
Adding chips, garlic bread, and a creamy sauce to a surf and turf — this can push the meal past 1,300 kcal. Choosing the 400g+ steak portion when the standard 200g provides more than sufficient protein.
Burn This Food — Activity Equivalents
| Activity | Duration to Burn |
|---|---|
| Brisk walking | ~171 min for surf and turf with salad |
| Jogging | ~82 min |
| Cycling | ~98 min |
| Swimming | ~91 min |
Healthy Alternative Tips
Grilled prawns alone (without steak) — ~290 kcal
Surf and turf is already optimal for protein — ~683 kcal
Salad instead of chips — saves ~300 kcal
Related Tools
Use these tools to track your daily plan and compare foods:
Frequently Asked Questions
How many calories in surf and turf?
A standard Australian surf and turf (200g grilled sirloin steak + 150g king prawns, no sides — approximately 350g total) contains approximately 680–686 calories. Adding a pub chips serve increases this to approximately 978–990 calories. Choosing salad instead of chips is approximately 770–778 calories.
What makes surf and turf Australian?
While the surf and turf concept originated in the USA, Australia's world-class access to both premium beef and exceptional seafood — particularly king prawns — made it a natural fit for Australian restaurant culture. The combination became a staple of Australian pub bistros and RSL clubs during the 1970s–1990s and remains one of the most popular premium pub meals.
What cut of steak is used in surf and turf?
Australian surf and turf typically uses sirloin (New York strip), eye fillet (tenderloin/filet mignon), or rump steak depending on the price point. Eye fillet is the premium option — most tender, mildest flavour. Sirloin provides better beef flavour. Rump is the most economical and has the most flavour but is less tender.
What prawns are used in surf and turf?
Australian surf and turf typically uses king prawns (Australian king prawn — Melicertus latisulcatus) or tiger prawns, which are considered premium products with excellent size and flavour. The prawns are typically butterflied and grilled, or served as a skewer alongside the steak.
📊 Data source note: Nutrition values are estimates based on Australian food composition databases, Food Standards Australia New Zealand (FSANZ) nutrient data, and standard recipe analysis. Actual values vary by cooking method, recipe, brand, and serving size. See our Data Sources and Methodology pages.