Steak is one of the most protein-dense foods you can put on a plate, but its calorie count changes dramatically depending on the cut, portion size, and whether you weigh it raw or cooked. A lean sirloin can deliver roughly 150 kcal per 100g, while a well-marbled ribeye can push toward 300 kcal per 100g before you even add butter or oil. This steak calories per 100g calculator helps you estimate the real numbers for your favorite cut.
Enter a portion in grams or ounces, choose your cut, and tell the calculator whether you weighed the steak before cooking or after. It converts cooked weights back to a raw equivalent and shows calories, protein, and total fat — plus the impact of any cooking fat. Great for meal prep, macro tracking, low-carb diets, or just knowing what’s on your plate. The values are estimates based on typical USDA data and trimmed cuts; actual numbers vary by marbling, trim, and cooking method.
🥩 Steak serving details
Formula Explained
This steak calorie calculator follows a simple three-step method:
- Convert to grams. If you enter ounces, the calculator multiplies by 28.3495. If you choose a cooked-weight measurement, it then divides by a yield factor (0.88 for rare, 0.78 for medium, 0.68 for well done) to estimate the original raw weight.
- Multiply by the cut's nutrient density. Each cut has average calories, protein, and fat values per 100 g of raw steak. The calculator multiplies that value by the raw-equivalent weight divided by 100.
- Add cooking fat. Butter and oil add roughly 9 kcal and 1 g of fat per gram, so those are added to the steak totals.
Calorie Reference Table
Values below are averages for raw, trimmed steak with visible fat left mostly intact. Your steak may be higher or lower depending on marbling, grade, and trim level.
| Cut | Calories (kcal/100g) | Protein (g/100g) | Total Fat (g/100g) |
|---|---|---|---|
| Ribeye | 291 | 25 | 21 |
| New York Strip | 225 | 23 | 14 |
| T-Bone / Porterhouse | 194 | 22 | 11 |
| Skirt Steak | 180 | 24 | 9 |
| Flank Steak | 177 | 26 | 8 |
| Tenderloin / Filet | 165 | 24 | 7 |
| Top Sirloin | 150 | 24 | 6 |
These reference values make it easy to compare lean cuts like sirloin and tenderloin with richer cuts like ribeye and strip. If you are counting calories strictly, the cut choice matters more than almost any other steak variable.
Raw vs Cooked Weight: Why It Matters
Meat loses water and some fat during cooking, not calories. As a result, cooked steak weighs less than raw, so the same piece of meat has more calories per 100 g once it is cooked. If 100 g of raw sirloin contains about 150 kcal and it shrinks to 78 g after medium cooking, those 78 g still contain 150 kcal — meaning 100 g of that cooked sirloin would be about 192 kcal.
That is why this calculator asks how you weighed your portion. Many people underestimate calories simply because they compare a cooked portion to raw database values. For meal prep, weighing raw once before cooking gives the most consistent tracking.
Common Mistakes to Avoid
- Mixing raw and cooked weights. If your nutrition app lists values per 100 g raw, do not enter a cooked weight without converting. This calculator does that conversion for you.
- Ignoring cooking fat. A tablespoon of butter adds about 100 kcal, and steak can absorb a surprising amount of it during pan-searing.
- Forgetting the trim. If you leave the visible fat cap on a ribeye or strip steak, calories can be noticeably higher than the trimmed averages shown here.
- Entering the whole steak's oil. If you cook a 400 g steak in 20 g of butter but only eat half, enter 10 g of added fat in the calculator.
Frequently Asked Questions
Does cooking method add calories? Dry-heat methods like grilling and broiling do not add calories by themselves, but pan-searing with butter or oil does. Sautéed or fried steak can gain 50–150 kcal per portion depending on how much fat is absorbed.
Is sirloin always the lowest-calorie option? In this reference table, top sirloin is the leanest at about 150 kcal per 100 g raw. Tenderloin is close, while ribeye and strip have more marbling and more calories.
How accurate are these numbers? They are based on typical USDA estimates for trimmed, raw steaks. Actual calories can vary by 10–20% depending on grade, marbling, fat trimming, and animal feed. Use this tool as an estimate, not a lab measurement.
Do I need to track steak calories if I am on keto? You should still track calories and fat if your goal is weight management, but steak is naturally very low in carbohydrates. If you are watching sodium, seasonings and marinades matter more than the meat itself — you can estimate that with this beef sodium calculator.
Why does 100 g of cooked steak show more calories? Because water evaporates during cooking, concentrating the protein and fat. The calculator shows a cooked per-100g estimate in the results when you choose a cooked-weight measurement.
Additional Resources
For a deeper dive into the numbers behind this tool, the USDA FoodData Central database is the most reliable public source for beef nutrition values. It also includes cooking yield and retention factors used by nutrition researchers.
For everyday planning, remember that calorie estimates are only as accurate as the information you enter. Weigh portions consistently, track added fats, and choose the cut that fits your health and fitness goals.