Calories in Steak

About Steak

Steak remains one of the most nutrient-dense and satisfying protein sources available. A 4-ounce serving of cooked sirloin steak (a lean cut) contains 207 calories, 30 grams of complete protein, and 9 grams of fat. Different cuts vary significantly — filet mignon is leaner while ribeye has significantly more fat and calories.

Red meat is unmatched for certain nutrients. Steak is one of the best dietary sources of iron (specifically heme iron, which is more bioavailable than plant iron), zinc, vitamin B12, and creatine. Creatine is especially notable for strength athletes — it is the same compound found in the popular fitness supplement, and steak is one of the few natural dietary sources.

The fat profile of steak depends on the cut. Sirloin, round, and filet mignon are lean cuts with moderate fat. Ribeye, NY strip, and T-bone are fattier cuts with more flavor but higher calories. Grass-fed beef generally has a slightly better fatty acid profile with more omega-3s, but conventional beef is still a high-quality food.

For anyone on a high-protein, low-carb, or carnivore diet, steak is a cornerstone food. BasedHealth handles different cuts and preparation methods accurately for precise macro tracking.