Calories and Nutritions in Steak

One kilogram (1000g, 35.27 oz) of cooked top sirloin steak (lean only, broiled) contains 1650 calories. One kilogram of cooked ribeye steak (lean and fat, pan-seared) provides 2830 calories.

What is the Calorie of 1 Steak?

The calorie content of one steak depends entirely on its size and cut. A common restaurant-sized 8 oz (227g) cooked top sirloin steak (lean only, broiled) contains 374 calories. An 8 oz (227g) cooked filet mignon (lean only, broiled) provides 454 calories. An 8 oz (227g) cooked ribeye steak (lean and fat, pan-seared) contains 642 calories.

What is the Steak Calorie for 100 Grams?

The calorie content of 100g of cooked steak varies by cut. A 100g (3.5 oz) serving of cooked top sirloin steak (lean only, broiled) contains 165 calories. A 100g serving of cooked filet mignon (lean only, broiled) provides 200 calories. A 100g serving of cooked flank steak (lean only, broiled) has 192 calories. A 100g serving of cooked T-bone steak (lean and fat, broiled) contains 289 calories.

Steak, particularly lean cuts, provides some health benefits like supplying high-quality complete protein and offering a rich source of bioavailable minerals due to its composition as red meat. A list of the steak health benefits are shown below.

• Excellent Source of High-Quality Protein: Steak is a complete protein source, meaning it provides all the essential amino acids the body needs for building and repairing tissues, maintaining muscle mass, and producing enzymes and hormones. (Paddon-Jones, D. & Rasmussen, B.B., 2009, "Dietary protein recommendations and the prevention of sarcopenia").
• Rich in Iron: One of the key benefits of steak meat is its high content of heme iron, which is significantly more bioavailable (easily absorbed) than the non-heme iron found in plant foods. Iron is crucial for forming hemoglobin, which transports oxygen in the blood, and for preventing iron-deficiency anemia. (Abbaspour, N., et al., 2014, "Review on iron and its importance for human health").
• High in Vitamin B12: Steak is an excellent natural source of Vitamin B12, a nutrient found almost exclusively in animal products. Vitamin B12 is vital for proper nerve function, DNA synthesis, and the formation of red blood cells.
• Good Source of Other B Vitamins: It also provides other important B vitamins, including niacin (B3), riboflavin (B2), and vitamin B6, which are essential for converting food into energy and supporting the nervous system.
• Rich in Zinc and Selenium: Steak is a great source of zinc, which is critical for immune function, wound healing, and cell growth, and selenium, a powerful antioxidant that helps protect cells from damage.
• Contains Creatine and Carnosine: Red meat like steak is a natural source of creatine, which can enhance physical performance by providing energy for muscle contractions, and carnosine, which functions as an antioxidant and may help reduce muscle fatigue.

Steak has been known to cause some unwanted effects like contributing to high saturated fat intake and potential links to certain diseases when consumed in excess due to its composition as red meat. A list of the downsides of steak are shown below.

• High in Saturated Fat and Cholesterol (especially fatty cuts): Many popular cuts of steak, such as ribeye and T-bone, are high in saturated fat and cholesterol. Diets high in saturated fat can raise LDL (bad) cholesterol levels in the blood, which is a significant risk factor for heart disease. (American Heart Association, "Saturated Fat").
• Increased Risk of Certain Cancers: High consumption of red meat, particularly processed meat but also including steak, has been associated with an increased risk of certain cancers, most notably colorectal cancer. This may be due to compounds formed during high-temperature cooking (like grilling or pan-searing) or other inherent components of red meat. (World Health Organization, International Agency for Research on Cancer, 2015, "IARC Monographs evaluate consumption of red meat and processed meat").
• Increased Risk of Heart Disease: In addition to the impact of saturated fat, some large observational studies have linked high intakes of red meat to an increased risk of cardiovascular disease and mortality. (Pan, A., et al., 2012, "Red Meat Consumption and Mortality: Results From 2 Prospective Cohort Studies").
• Potential for High-Temperature Cooking Contaminants: Cooking steak at high temperatures, such as grilling, broiling, or pan-frying, can create potentially harmful compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which have been linked to cancer in some studies.
• Environmental Impact: The production of beef has a significant environmental footprint, requiring large amounts of land, water, and feed, and contributing substantially to greenhouse gas emissions compared to the production of plant-based proteins or poultry.

Yes, steak can be good for you but only when consumed in moderation, with careful selection of lean cuts, and as part of an overall healthy dietary pattern. Steak is a nutrient-dense food, providing high-quality protein, highly bioavailable iron and zinc, and a wealth of B vitamins, particularly B12. (Wyness, L., et al., 2011, "Red meat in the diet: an update"). These nutrients are essential for muscle health, energy production, and preventing anemia. 

But high consumption of red meat, especially fatty cuts, is associated with significant health risks. Major health organizations like the World Health Organization have linked high red meat intake to an increased risk of colorectal cancer. (World Health Organization, International Agency for Research on Cancer, 2015, "IARC Monographs evaluate consumption of red meat and processed meat"). Furthermore, many studies have associated high red meat consumption with an increased risk of cardiovascular disease. (Zhong, V.W., et al., 2019, "Associations of Processed Meat, Unprocessed Red Meat, Fish, or Poultry Consumption With Incident Cardiovascular Disease and All-Cause Mortality"). 

The calories in steak change dramatically according to the type of cut, which is directly related to the amount of intramuscular fat, or marbling, and the presence of an external fat cap. The highest-calorie steaks are the most heavily marbled cuts. Ribeye steak and T-bone/Porterhouse steaks are among the highest, with 283 to 291 calories per 100g of cooked meat (lean and fat included). Other rich cuts like a chuck eye steak also fall into this high-calorie range. The New York strip steak is also high in calories at 274 per 100g. In the middle of the spectrum are cuts with moderate marbling like a flat iron steak (220-240 calories per 100g) or a tri-tip (230 calories per 100g). The lowest-calorie steaks are the leanest cuts with the least amount of marbling. A lean-only top sirloin steak is a significantly lower-calorie option at 165 calories per 100g, and a lean-only flank steak is also on the lower end at 192 calories per 100g. The filet mignon (tenderloin) is very lean, containing around 200 calories per 100g for the lean meat only, though it is often prepared with high-calorie additions like butter or bacon. The choice of cut is the single most important factor determining a steak's caloric content, with a difference of over 100 calories per 100g between the leanest and fattiest options.

The use of steak or any savory red meat in desserts is very uncommon. Steak has a robust, savory, and umami flavor profile that is fundamentally incompatible with the sweet characteristics of desserts. Some novelty items exist, like bacon-topped doughnuts or maple bacon ice cream, this trend has not extended to steak. 

Yes, cooked steak is more calorie-dense than raw steak on a weight-for-weight basis. This is because the cooking process causes the steak to lose a significant amount of moisture (water) and some fat, which concentrates the remaining protein and fat in a smaller total weight.

For example, 100g of raw beef top sirloin (lean and fat) has 183 calories. After broiling, that same 100g of raw meat might cook down to 70-75g. If we look at the final cooked product, 100g of broiled top sirloin (lean and fat) contains 243 calories. The steak macros show a similar concentration. Raw sirloin (100g) has 20.6g of protein and 10.6g of fat. Cooked sirloin (100g) has 28.1g of protein and 13.9g of fat. The total number of calories and grams of protein/fat in the entire piece of meat decreases slightly (as some fat renders out), but because the total weight decreases more substantially due to water loss, the calories and macros per gram of the final cooked product are higher.

The origin of steak is most strongly associated with European, particularly British and Italian, culinary history, and was later perfected in the American steakhouse tradition. Although humans have been roasting large pieces of meat over fires for millennia, the idea of the "steak" as a distinct cut and preparation method gained prominence in the 15th century and beyond. The word itself is of Scandinavian origin, "steik," which appeared in Middle English.

In Italy, the "Bistecca alla Fiorentina," a very large T-bone steak from Chianina cattle, grilled over embers, has been a celebrated dish in Tuscany since at least the 16th century. In Britain, the steak became a symbol of prosperity and was central to the hearty English diet, famously enjoyed at "beefsteak clubs" in the 18th century. However, the modern steakhouse culture, with its specific cuts (like the New York Strip, Ribeye, Porterhouse) and established accompaniments (baked potato, creamed spinach), is largely an American innovation that developed in the 19th and early 20th centuries, particularly in New York City and Chicago. 

A classic dish that highlights this American evolution is the "New York Strip Steak." This cut, from the short loin of the cow, became an iconic offering in early American steakhouses like Delmonico's in New York. Simply seasoned with salt and pepper and cooked over high heat (broiled or grilled), it delivered a robust beefy flavor and satisfyingly firm texture, defining the quintessential American steak experience that has since been exported worldwide.