Calories in Steak: By Cut and Portion Size

A 3 oz (85 g) cooked sirloin steak delivers approximately 207 calories, 26 g of protein, and 11 g of fat, according to USDA FoodData Central (FDC ID 174032).

Steak is one of the most nutrient-dense protein sources you can eat — but the calorie count swings dramatically depending on which cut lands on your plate. A lean top round and a fatty ribeye of the same weight can differ by more than 150 calories. Knowing the numbers by cut and portion is the first step to fitting steak into any goal.

Calories by Cut: 3 oz (85 g) Cooked

The table below uses USDA FoodData Central values for cooked, trimmed beef (no added fat).

Cut	Calories	Protein (g)	Total Fat (g)	Sat Fat (g)
Eye of Round	141	25	4	1.4
Top Round	150	26	4	1.3
Top Sirloin	207	26	11	4.2
Strip Steak (NY Strip)	224	25	13	5.2
T-Bone	245	23	16	6.5
Flank Steak	158	24	6	2.5
Skirt Steak	187	22	10	4.0
Tenderloin (Filet)	213	24	12	4.6
Ribeye (bone-in)	291	22	22	9.4
Porterhouse	254	23	17	6.8

All values are for a 3 oz (85 g) portion, trimmed of separable fat, cooked by broil or grill. Restaurant portions often run 6–12 oz, so multiply accordingly.

Macros at a Glance

Steak is a high-protein, zero-carb food. Every cut delivers 22–26 g of protein per 3 oz — close to the leucine threshold that triggers muscle protein synthesis. The main variable is fat: lean cuts like eye of round and flank sit under 6 g per serving, while marbled cuts like ribeye push above 20 g. Saturated fat tracks with total fat, so leaner cuts are the better default for anyone managing LDL cholesterol.

Steak contains no carbohydrates and no dietary fiber, which means the glycemic impact is essentially zero. That makes it a reliable anchor for any lower-carb meal pattern. To see how a steak fits into your daily protein targets, our macro calculator runs the numbers by body weight and goal.

Does It Fit Your Goals?

Weight loss. Steak fits well in a calorie deficit because its protein content is high relative to its calorie cost, especially for leaner cuts. A 6 oz sirloin at around 415 kcal provides more than 50 g of protein, which supports satiety and muscle retention during a cut. The risk is portion size: a full 12 oz ribeye at a restaurant can exceed 580 kcal from fat alone before any sides are counted. Use a TDEE calculator to anchor your daily budget, then allocate steak portions from there.

Blood sugar. Because steak has no carbohydrates, it does not spike blood glucose directly. Pairing a lean cut with non-starchy vegetables keeps the overall meal glycemically low. People managing type 2 diabetes or prediabetes often find steak-centric meals easier to control than carbohydrate-heavy plates. That said, saturated fat from fatty cuts warrants attention over time; the ADA recommends keeping saturated fat under 10% of total daily calories.

For a deeper look at how protein targets help with body recomposition, see our guide on protein targets for weight loss.

Practical Portions

Restaurant steaks are almost always larger than 3 oz. A typical “8 oz sirloin” delivers roughly 550 calories and 70 g of protein cooked. If you are tracking, weigh the steak after cooking — a raw 8 oz steak loses about 25% of its weight to moisture, so raw and cooked weights are not interchangeable.

Photograph your plate and let CalEye read the cut and portion for you — logging a steak dinner takes seconds, not math.