Before we dive in here, I have to give a HUGE compliment and thanks to “Meat - It's something for dinner” for working with me to get accurate nutritional information and images for every cut of meat. if you needanyVisit the site for more information on specific steaks!
In my search for accurate nutritional information for this post, I found many different results on how many calories each cut of steak contains. Some sources showveryhigher calorie count and fat content than I will show you here.
I was very surprised to see that these cuts are all quite lean. These are current USDA-verified and approved numbers, so you don't have to worry about accuracy.
Over the years there has been an increasing demand for finer cuts and this reflects the new standard finishes you will find at retail.
Of course, depending on where you are, you may find different ingredients and fat content in each steak. For example, some restaurants leave more fat in their porterhouse to give it more flavor. But when you cut off those fat caps (since most of us don't eat them), the remaining trimmed portion will look like the numbers you'll find here in this breakdown.
What is the serving size for a steak?
Filet mignon is certainly not the same size as a giant T-bone steak, so how exactly do you gauge portion size?
For this comparison, let's consider 3 ounces of steak calories.
3 ounces may seem small, but that's the standard serving size forboughtCarne.
This is roughly the size of your phone or the size of your palm. Here's a handy guide (pun intended) to help you estimate serving size:
I have an integerPost about weight conversions for cooked meat vs raw meat, but to keep things simple,Meat loses about 25% of its weight after cooking..
It is not always accurate, and even thoseSteak donenesscan affect the final weight, but this general rule applies in most cases.
It means that3 ounces of cooked steak is the same as 4 ounces of raw steak in terms of calories.
When you cook a steak, it loses its water weight, but the nutrition remains the same.
When you buy steak at the grocery store, the nutrition facts show information for 4 ounces of raw steak, so that's exactly what we're looking at here.
The calories and nutritional values of 4 ounces of raw steak are the same as the calories of 3 ounces of cooked steak.
If you go to a restaurant and order a steak, the sizes will vary wildly. It entirely depends on what type of steak you are ordering, but in general you should expect a full serving of steak to be around 8-10 ounces.
You'll probably eat 2-3 servings of steak on a plate, but that depends on the cut of the steak.
Is Steak Healthy?
Short answer: it sure is.
There are many misconceptions that red meat is bad for cholesterol and it is generally not considered a low calorie option.
When people think of steak, they often think of something you eat when you are trying to get big and strong, and certainly not something you eat when you are.try to lose weight.
As you will see in this post, steak can be a great option while on a diet.
While not all cuts of meat are created equal, as long as the steaks are trimmed they will be very lean. Since there are no carbs and most cuts of steak are quite lean, steak is an incredible source of protein.
Of course, the saturated fat and cholesterol in red meat may not be the ideal "diet food" and may not beskinny like grilled chicken, but as with anything else, moderation is always key.
Unless you resort to the carnivore diet (Pleaseno), no need to worry about eating red meat for dinner if you want!
How many calories does a medium steak have?
Remember, let's take a lookbought3 ounces of steak calories, which equals 4 raw ounces.
If you compare equal-sized portions, thethe average calories of a steak per serving will be approximately 160 calories.
If you divide this by the ounce, we can infer thatOne ounce of cooked steak has approximately 55 calories.
How much fat is in steak?
Many people are shocked to learn that the fat content of steaks is not absurdly high.
While it's true that some steaks contain a lot more fat than others, we don't eat all the fat. Much of the fat melts from the steak after cooking, and if a steak has a large "fat cap" we usually don't eat it.
As there is an increasing demand for leaner cuts of steak, you will also find that store-bought steaks are cut leaner than they used to be.
If we compare all common cuts of steak, we can estimate thatAn average serving of steak contains about 8g of fat.
It means thatEach gram of cooked steak contains an average of 2.5 g of fat.
How much protein is in steak?
Steak is an incredible source of protein, and whichever cut you choose, you'll get plenty of protein.
TThe average serving of steak contains about 24g of protein, which means that each gram of cooked steak contains about 8g of protein.
Calories and nutritional values for each piece of steak
Let's examine each cut of steak and how it stacks up nutritionally.
Note that this list doesn't include every roast - to make the comparison fair, I wanted to stick with the steaks you'd throw on the grill.
While there are steak cuts on this list that you can certainly sear or grill.cook slowly, maybe your favorite roast is missing here.
Bottom Round Steak Calories and Nutritional Value
180 calories, 6g fat, 0g carbs, 29g protein
Also known as:western grill
This steak comes from the lower round layer (also known as the outer round), which is the trunk and hind leg area. A great all-purpose cut, this steak makes a great grilled steak.
taken in considerationFine tunefrom the USDA: Contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol (per serving)
Chestnut Calories and Nutrition Facts
170 calories, 6g fat, 0g carbs, 28g protein
Also known as:Ribs cut in the front
The flat half of the chest (commonly known as the first cut) is the leanest part of the chest. Brisket is best sliced or shredded, the two most common ways to serve it.
taken in considerationFine tunefrom the USDA: Contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol (per serving)
Chuck Short Rib Calories and Nutrition
200 calories, 12g fat, 0g carbs, 24g protein
Also known as:Short ribs, braised short ribs
Beef ribs come boneless or boneless and are among the fattest cuts you'll find. Due to their higher fat content, ribs are also one of the tastiest and most tender cuts of meat.
Cowboy Beef Calories and Nutrition Facts
220 calories, 14g fat, 0g carbs, 23g protein
Also known as:Cowboy Ribeye, French Rib Eye Steak
Cowboy steak is a version of ribeye steak that is great for grilling. Due to its high fat content, it is a very tender cut of meat.
Denver Beef Calories and Nutritional Values
180 calories, 11g fat, 0g carbs, 22g protein
Also known as:Chuck Under Blade Star
Denver steaks come from chuck, which is generally ideal for cuts of meat that you would use for slow cooking. However, due to the marbling of the Denver steak, it is better suited for grilling.
Filet Mignon Calories and Nutrition Facts
170 calories, 7g fat, 0g carbs, 26g protein
Also known as:Beef loin, sirloin steak, sirloin steak, skinless; filet Chateaubriand de boeuf; filet mignon
Sirloin is the most tender cut of steak you can find, which is why you'll find it so expensive! With very little fat, this is an incredibly healthy and lean option.
taken in considerationFine tunefrom the USDA: Contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol (per serving)
Calories and nutritional values of flank steak
160 calories, 6g fat, 0g carbs, 23g protein
Also known as:Bovine flank steak; flank steak; Instant Steak; plank steak
Skirt steak is very thin, so it's better for baking! The Fraldinha is very long, but also very tasty, being a great option when you have a recipe that calls for sliced meat.
taken in considerationFine tunefrom the USDA: Contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol (per serving)
Calories and nutritional value of flat iron steak
180 calories, 9g fat, 0g carbs, 23g protein
Also known as:top chuck boneless steak; reserve steak; butler steak
Flat iron steak comes from the chuck (shoulder), where some of the tastiest meats come from. Flat iron steak is actually the second most tender cut (after filet), making it a great choice for grilling.
Eye of Round Calories and Nutrition
130 calories, 3g fat, 0g carbs, 25g protein
Also known as:breakfast tea; sandwich steak; waffle steak
If you're looking for a low-fat option, look no further than Eye of Round! This cut comes from the hind legs, which are very skinny and less tender. Less ideal for grilling, these steaks are great for roasting or chopping!
taken in considerationFine tunefrom the USDA: Contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol (per serving)
Porterhouse Calories and Nutrition
180 calories, 9g fat, 0g carbs, 24g protein
Also known as:1. Porterhouse cut; king steak; porter's house
Ah, the infamous porterhouse steak. If you're looking for a big, meaty steak to order at a restaurant, this is definitely it. Because these steaks are so big, it's usually a perfect dinner for two!
A porterhouse is very similar to a T-bone steak, but the porterhouse has a larger sirloin muscle. Nutritionally, you'll find both very similar.
Bone-in Ribeye Calories and Nutrition
190 calories, 10g fat, 0g carbs, 23g protein
Also known as:rib-eye rolled steak; sirloin steak, 1″ tail; Ribeye steak, 2″ tail; Ribeye Steak, Lip-On, Boneless
A sirloin steak is rich, juicy and full of flavor. Definitely one of the most popular pieces for grilling! The fat content is higher than other cuts of steak, but you'll find that this is standard for any meat on the bone, as there is quite a bit of fat around the bone.
Ribeye Fillet Calories and Nutrition Facts
170 calories, 8g fat, 0g carbs, 24g protein
Also known as:Ribeye Petite-Steak; Saratoga-Steak
If you want sirloin but want something a little leaner, sirloin fillets are for you. Fun fact: the name 'fillet' is a French word meaning 'a firm piece of meat'.
Calories and nutritional values of flank steak
200 calories, 11g fat, 0g carbs, 25g protein
Also known as:Arrachera; Fajita-Fleisch; Fajita-Steak; Rock-Steak
Have you ever had fajitas? Of course you did! And if you specifically had the steak fajitas, then you were delighted with the skirt steak. Flank steak is a thin, flavorful cut (due to higher fat levels) that works best if seared over high heat. You know like fajitas!
Calories and nutritional value of beef strips
160 calories, 6g fat, 0g carbs, 25g protein
Also known as:ambassador steak; club steak; hotel-cut steak; Kansas City strip steak; New York strip steak; clam steak; top sirloin steak
Another steak that's great for grilling! With only 6g of fat per serving, strip steak is a great option to enjoy, especially for the slightly lower price.
taken in considerationFine tunefrom the USDA: Contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol (per serving)
T-Bone Steak Calories and Nutrition Facts
180 calories, 9g fat, 0g carbs, 23g protein
Also known as:Lende, T-Bone-Steak; osso T
T-bones are apparently the most popular steak on film or TV. If you've been asked to draw a steak, the first thing that probably comes to mind is a big T-bone.
T-bone steaks are very similar to Porterhouse steaks, but are usually smaller!
Top calories and nutrition
140 calories, 3g fat, 0g carbs, 25g protein
Also known as:London Broil
The top round steak is very lean and therefore a rather tough cut of meat. For the best flavor, slow cooking this cut will give the best result.
taken in considerationFine tunefrom the USDA: Contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol (per serving)
Top Sirloin Calories and Nutrition Facts
150 calories, 5g fat, 0g carbs, 26g protein
Also known as:Bife do Lombo Entbeintes; Top Sirloin Butt Steak, ohne Knochen; Bife de corte central do lombo superior; Top Sirloin Steak Boneless Cap Off; Top Sirloin Steak Cap Off
The sirloin steak is one of my favorites! It's full of flavor but still very lean, which makes it great for grilling. When I'm not in the mood to spend money on a filet, this is the next best thing!
taken in considerationFine tunefrom the USDA: Contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol (per serving)
Tri-Tip Calories and Nutrition
220 calories, 13g fat, 0g carbs, 25g protein
Also known as:Newport steak; Steak à Santa Maria; Tri-Spitze; triangles
Tri-Tip Steak is NOT the same as Steak Tips, I came to learn! Steak ends are one of my absolute favorite ways to enjoy steak - they're basically lean cuts from the top of the sirloin and they're magic.
Tri-Tip is a special fillet whose triangular shape gives it its name. After doing some research, I found that it's actually very popular in California. As a New Yorker, this is new to me, but I'm sure many of you reading this already knew this.
taken in considerationFine tunefrom the USDA: Contains less than 10 grams of total fat, 4.5 grams or less of saturated fat, and less than 95 mg of cholesterol (per serving)
What is the leanest cut of steak?
The leanest cut of steak you can buy is the oneBeefor theround steak eye.
These two lean cuts of steak contain only 3 g of fat per cooked 3-ounce serving, meaning that each gram of these steaks contains only 1 g of fat.
The top round steak and the eye of the round steak come from the round, which is the torso and hind leg part. Because the muscles in this area are used for movement, it produces the leanest (but also the least tender) cuts of meat.
Conclusion: How healthy is steak?
Growing up, I thought all steak was unhealthy. I saw all those huge, fatty steaks (like T-bones) and I knew there was no way they could be healthy.
But after doing my own research and learning more about steak, I quickly realized thatSteak can be a great option!
Of course, not all cuts of meat are created equal. And although this guide shows very lean meats, there is a lot more fat involved when ordering steaks.
In a restaurant, they might not cut all the ingredients because they want to leave those juicy "fat caps" on the steak. This helps with the overall flavor (since the fat melts a bit as it cooks), but chances are you won't eat all of the fat cap.
Use this guide as a reference, but be aware that it won't always be 100% accurate. These are current USDA nutrition data, but exact nutrition always varies.
If you're cooking steak at home, this should still be a good benchmark, as you'll be cutting the meat as lean as you like.
But overall, steak is a great choice for those looking for a leanproteinquelle.