Calories in Steak: Ribeye, Sirloin, Filet and More
How many calories are in steak – ribeye, sirloin, filet mignon, T-bone, flank and porterhouse, per 3 oz and 8 oz – plus protein, fat and red meat limits.
A juicy steak is a favorite for a special dinner or a high-protein meal. It’s also popular on low-carb and keto diets. But steak calories vary a lot: a lean sirloin and a marbled ribeye of the same size can differ by 100 calories or more.
The short answer: 3 oz (85 g) of cooked steak has about 170–235 calories, depending on the cut. An 8 oz sirloin has about 480 calories, an 8 oz ribeye about 565 and an 8 oz filet mignon about 605. Steak is rich in protein, iron, zinc and vitamin B12 and has no carbs. The leanest cuts are flank and sirloin.
Calories in steak by cut
Values are for cooked, broiled beef, from the US Department of Agriculture (USDA FoodData Central). Most cuts are trimmed of visible fat (filet mignon with ⅛ inch):
| Cut | 3 oz (85 g) | 8 oz (227 g) | Protein per 3 oz |
|---|---|---|---|
| Flank steak | 172 kcal | 459 kcal | 23 g |
| Top sirloin | 180 kcal | 481 kcal | 25 g |
| T-bone | 210 kcal | 561 kcal | 21 g |
| Ribeye | 212 kcal | 565 kcal | 23 g |
| Filet mignon (tenderloin) | 227 kcal | 606 kcal | 23 g |
| Porterhouse | 235 kcal | 627 kcal | 20 g |
Tip: restaurant steaks are often 10–16 oz cooked. A 12 oz ribeye has about 850 calories before any butter, sauce or sides.
Steak nutrition facts
| Nutrient | Top sirloin, per 100 g | Ribeye, per 100 g |
|---|---|---|
| Calories | 212 kcal | 249 kcal |
| Protein | 29.3 g | 27.3 g |
| Fat | 9.7 g | 14.7 g |
| – of which saturated | 3.8 g | 5.7 g |
| Carbohydrates | 0 g | 0 g |
| Cholesterol | 88 mg | 89 mg |
| Iron | 1.9 mg | 1.8 mg |
| Potassium | 368 mg | 340 mg |
Steak is one of the best sources of protein, iron, zinc and vitamin B12. The iron in meat is easier for your body to absorb than iron from plants. The difference between cuts comes from the fat: marbled cuts like ribeye taste richer but have about 50% more fat than sirloin.
Calories in steak meals
| Meal | Calories |
|---|---|
| 6 oz sirloin + green salad with vinaigrette | about 450–500 kcal |
| 6 oz ribeye + baked potato with butter | about 700–800 kcal |
| Steak and eggs (6 oz sirloin + 2 fried eggs) | about 540 kcal |
| Steak fajitas (2 tortillas, peppers, onions) | about 550–700 kcal |
| Philly cheesesteak | about 600–800 kcal |
| 12 oz restaurant ribeye + fries | about 1,300–1,500 kcal |
| Butter on top (1 tbsp) | about 100 kcal |
The steak itself is often not where most of the calories hide. Butter, creamy sauces like béarnaise or peppercorn, fries and loaded baked potatoes can add as much as the meat.
Is steak good for weight loss?
Lean steak can be. It’s packed with protein, which keeps you full and helps you keep muscle while you lose fat. It has no carbs, so it fits low-carb and keto diets.
How to keep it light:
- Choose lean cuts: flank, top sirloin, eye of round or filet with the fat trimmed.
- Keep the portion to 4–6 oz – about the size of your palm.
- Grill, broil or pan-sear with little oil, and skip the butter baste.
- Pair it with vegetables or a salad instead of fries.
Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator. For more protein ideas, see our high protein foods.
Steak and health
The World Health Organization’s cancer agency (IARC) classifies red meat as probably carcinogenic, mainly linked to colorectal cancer. Large studies also link high red meat intake with heart disease and type 2 diabetes. That doesn’t mean you have to avoid steak. Cancer research groups advise eating no more than about 350–500 g (12–18 oz) of cooked red meat a week – for example two or three portions – and very little processed meat.
A few habits also help:
- Don’t char it. Very high heat and burnt parts form compounds that may raise cancer risk. Cook to your liking, but avoid blackened bits.
- Mix your proteins: fish, chicken, eggs, beans and lentils on other days.
Count the calories in your steak dinner without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day.Get the app free
You can also read how many calories are in chicken breast, ground beef and salmon, or try our high protein dinner ideas.
The bottom line
3 oz of cooked steak has about 170–235 calories, and an 8 oz steak about 460–630, depending on the cut. Flank and sirloin are the leanest; ribeye and porterhouse have the most fat. Steak is rich in protein, iron and B12, and lean cuts fit a weight loss diet – keep portions moderate, watch the butter and sides, and limit red meat to a few times a week.
FAQ
How many calories are in a steak?
It depends on the cut and size. An 8 oz cooked sirloin has about 480 calories, an 8 oz ribeye about 565 and an 8 oz filet mignon about 605. Per 3 oz, most steaks have 170–235 calories.
Which steak has the fewest calories?
Lean cuts like flank steak, top sirloin and eye of round. 3 oz of cooked flank steak has about 172 calories, top sirloin about 180. Ribeye and porterhouse have more fat and about 210–235 calories.
How much protein is in a steak?
About 21–25 g per 3 oz cooked, depending on the cut. An 8 oz top sirloin has about 66 g of protein.
Is steak good for weight loss?
Lean steak can be. It's high in protein, which keeps you full, and has no carbs. Choose sirloin or flank, keep the portion to 4–6 oz, and watch the butter, sauces and sides.
Does cooking change the calories in steak?
Steak loses water when cooked, so 100 g of cooked steak has more calories than 100 g of raw. About 8 oz raw becomes about 6 oz cooked. Count the cooked weight with cooked values, or the raw weight with raw values.
How much red meat is it safe to eat?
Cancer research groups advise eating no more than about 350–500 g (12–18 oz) of cooked red meat a week, and very little processed meat.
