How many calories are in steak?
A 3 oz cooked (85 g) has 186 calories. Per 100 grams, steak has 219 calories. A 3 oz serving packs about 25 g of protein and 9 g of fat with zero carbohydrate. Steak is one of the most protein-dense foods available, and the iron (1.96 mg per 100 g) is in heme form, which the body absorbs far more efficiently than plant-based iron.
Steak nutrition facts
| Nutrient | Per 3 oz cooked (85 g) | Per 100 g |
|---|---|---|
| Calories | 186 | 219 |
| Protein | 24.7 g | 29 g |
| Carbohydrate | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fat | 9 g | 10.5 g |
| Iron | 2 mg | 2 mg |
| Potassium | 302 mg | 355 mg |
Values from Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled (USDA FoodData Central, FDC ID 169458). Figures vary with variety, ripeness, and preparation.
The calories you might not be counting
Lean sirloin at 3 oz is about 186 calories, and that number is stable because broiling adds no oil. The calories climb in steps that most people skip past. Butter or compound butter melted on top after resting adds 100 calories per tablespoon. A pan-seared steak absorbs oil during cooking, pushing a 3 oz portion past 250 depending on how much fat stays in the pan. Restaurant steaks are often finished with a butter baste that never appears on the menu. The cut matters just as much: a ribeye with heavy marbling runs 270 to 290 calories per 100 g versus the sirloin at 219, so the same 8 oz portion can vary by 150 calories just on the cut. A steakhouse side of creamed spinach or loaded potato can match the steak calorie for calorie. Forkd flags the cut, the cooking method, and the finishing fat separately so the protein stays visible under the butter.
Calories by size
The USDA 3 oz reference (85 g) is about 186 calories, but that is smaller than most plates. A 6 oz steak (170 g) is about 372, and an 8 oz (227 g) is about 497. Steakhouse portions of 12 to 16 oz push past 650 before any finishing butter. Leaner cuts (sirloin, round, flank) run lower per gram than fattier cuts (ribeye, T-bone) at the same weight.
| Size | Weight | Calories |
|---|---|---|
| 3 oz cooked | 85 g | 186 |
| 6 oz cooked | 170 g | 372 |
| 8 oz cooked | 227 g | 497 |
Scanning steak with Forkd catches the exact portion and the hidden extras this page just described, the oil, the dressing, the topping a photo alone would miss.
Steak calories: common questions
How many calories are in an 8 oz steak?
An 8 oz cooked sirloin (227 g) has about 497 calories, with roughly 66 g of protein and 24 g of fat. A 3 oz serving is about 186 calories.
What steak cut has the fewest calories?
Leaner cuts like top sirloin, eye of round, and flank steak have the fewest calories per gram because the fat content is lower. Top sirloin is about 219 calories per 100 g. Ribeye and T-bone, with more marbling, run 250 to 290.
How much protein is in steak?
Cooked sirloin has about 29 g of protein per 100 g. A 3 oz serving delivers about 25 g, and an 8 oz about 66 g. Steak is one of the highest-protein common foods.
Does grilling or pan-searing change the calories?
Grilling and broiling drain fat away from the meat, keeping the calorie count close to the USDA baseline. Pan-searing in oil adds the calories from whatever fat stays in the pan and is absorbed, which can push a serving 50 to 100 calories higher.
Keep going
Sources: Beef, top sirloin, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled (USDA FoodData Central, FDC ID 169458). Reviewed against USDA FoodData Central reference portions.
This page is for general educational purposes only and is not medical advice, diagnosis, or treatment. Nutrition values are estimates sourced from USDA FoodData Central and may vary by variety, preparation, and portion. Always consult a qualified healthcare professional before making significant changes to your diet.