What is a steak serving size?
How can you accurately determine a serving size when a filet mignon is unquestionably smaller than a massive T-bone steak?
For this comparison, we’re looking at 3 oz steak calories.
Despite its small size, the recommended serving size for cooked meat is 3 ounces.
That’s roughly the size of your phone or your palm. This helpful (pun intended) chart will assist you in determining the portion size:
I have a whole post about weight conversions for cooked vs raw meat, but to keep things simple, meat loses about 25% of its weight once cooked
It’s not always exact, and even the doneness of steak can have an effect on the final weight, but this general rule applies to most cases.
Thus, the caloric content of 3 ounces of cooked steak is equal to that of 4 ounces of raw steak.
Although steak loses water when it is cooked, its nutritional value is unaffected.
We are specifically looking at the nutrition facts for 4 ounces of raw steak because that is what you will see on the label if you purchase steak from the grocery store.
4 ounces of raw steak contains the same number of calories and nutrients as 3 ounces of cooked steak.
The sizes of steaks at restaurants can vary significantly. Your choice of steak will determine exactly how much you receive, but in general, a full portion should weigh between 8 and 10 ounces.
Depending on the particular cut of steak, you’ll probably eat two to three servings in one dish.
Short answer: it sure is.
Many people have the misconception that red meat raises your cholesterol and that it isn’t a good low-calorie option.
People frequently associate eating steak with trying to gain muscle and strength; they almost never associate it with attempting to lose weight.
As you’ll see in this post, eating steak while dieting can actually be a great choice.
While not all cuts of meat are created equal, steaks are quite lean if they have been properly trimmed. Steak is a fantastic protein source because it contains no carbohydrates and is typically quite lean.
The saturated fat is true.
You don’t need to worry about having some red meat for dinner when you want it unless you’re adopting the Carnivore Diet (please don’t)!
How many calories are in an average steak?
Do not forget that the calories in 3 oz of cooked steak, which is equivalent to 4 oz of raw steak, will be examined.
The typical steak serving size is about 160 calories when comparing portions of equal size.
If you divide that by ounce, we can estimate that each ounce of cooked steak contains about 55 calories.
How much fat is in steak?
The fact that steak doesn’t have an absurdly high fat content shocks a lot of people.
Despite the fact that some steak cuts have significantly more fat than others, we don’t necessarily eat all of it. When a steak is cooked, a lot of fat melts off of it, and we typically avoid eating steaks that have a lot of “fat cap” on them.
You’ll also notice that store-bought steaks are trimmed leaner than they were previously because there has been an increase in demand for leaner cuts of steak.
We can determine that an average serving of steak contains about 8g of fat when we compare all the popular steak cuts.
This indicates that each cooked ounce of steak will typically contain two 5g of fat.
How much protein is in steak?
No matter which cut of steak you choose, you’ll get a ton of protein because it’s such a great source of the protein.
Each ounce of cooked steak contains roughly 8g of protein based on the average serving size of 24g for steak.
Calories & nutrition for every cut of steak
Let’s examine the nutritional differences between each type of steak.
Note that not every roast available will be included on this list; in order to compare things fairly, I only wanted to include steaks that you could grill.
Even though this list includes steak cuts that can be roasted or cooked slowly, your preferred roast may not be included.
Bottom Round Steak Calories & Nutrition
180 Calories, 6g Fat, 0g Carbs, 29g Protein
Also Known As: Western Griller
This steak is derived from the rump and hind leg region of the bottom round flat, also referred to as an outside round. This steak is a fantastic cut for all uses and will be delicious fully grilled.
The USDA considers this food to be lean if it has less than 10 grams of total fat, 4 less than 95 mg of cholesterol and 5 grams of saturated fat (per serving)
Brisket Flat Half Calories & Nutrition
170 Calories, 6g Fat, 0g Carbs, 28g Protein
Also Known As: Beef Brisket Front Cut
The leaner part of the brisket is the flat half, also known as the first cut. The two ways that brisket is most frequently served, either sliced or shredded, are best.
The USDA considers this food to be lean if it has less than 10 grams of total fat, 4 less than 95 mg of cholesterol and 5 grams of saturated fat (per serving)
Chuck Short Rib Calories & Nutrition
200 Calories, 12g Fat, 0g Carbs, 24g Protein
Also Known As: Short Ribs, Braising Ribs
One of the fattier cuts of beef, short ribs are available both boneless and bone-in. Chuck short ribs are one of the most flavorful and tender meat cuts because of the higher fat content.
Cowboy Steak Calories & Nutrition
220 Calories, 14g Fat, 0g Carbs, 23g Protein
Also Known As: Cowboy Ribeye, French Rib Steak
A ribeye steak variation that is excellent for grilling is called the “Cowboy Steak.” It is a cut of meat that is extremely tender due to its high fat content.
Denver Steak Calories & Nutrition
180 Calories, 11g Fat, 0g Carbs, 22g Protein
Also Known As: Chuck Under Blade Stea
Chuck is the source of Denver steaks, which are typically the best cuts of meat for slow cooking. But Denver Steak is best grilled because of its marbling.
Filet Mignon Calories & Nutrition
170 Calories, 7g Fat, 0g Carbs, 26g Protein
Also known as: Filet Mignon; Chateaubriand Filet De Boeuf; Beef Loin; Tenderloin Steak, Side Muscle Off, Skinned
With very little fat, tenderloin is an incredibly healthy, lean option because it is the most tender cut of steak you can find.
The USDA considers this food to be lean if it has less than 10 grams of total fat, 4 less than 95 mg of cholesterol and 5 grams of saturated fat (per serving)
Flank Steak Calories & Nutrition
160 Calories, 6g Fat, 0g Carbs, 23g Protein
Also known as: Jiffy Steak; Plank Steak; Flank Steak Filet; Beef Flank
Flank steak is very long but also very flavorful, making it a great choice when a recipe calls for sliced beef. Flank steak is very thin, making it best for stir-frying.
The USDA considers this food to be lean if it has less than 10 grams of total fat, 4 less than 95 mg of cholesterol and 5 grams of saturated fat (per serving)
Flat Iron Steak Calories & Nutrition
180 Calories, 9g Fat, 0g Carbs, 23g Protein
Also known as: Book Steak, Butler Steak, and Boneless Top Chuck Steak
The Flat Iron Steak is made from the chuck (shoulder), which produces some of the tastiest beef. The Flat Iron Steak is a fantastic choice for grilling because it is the second-tenderest cut (behind the tenderloin).
Eye of Round Calories & Nutrition
130 Calories, 3g Fat, 0g Carbs, 25g Protein
Also Known As: Breakfast Steak; Sandwich Steak; Wafer Steak
The Eye of Round, a cut from the very lean and less tender hind legs, is your best bet if you’re looking for a low-fat option. These steaks work well in roasts or as ground beef but are less suitable for grilling.
The USDA considers this food to be lean if it has less than 10 grams of total fat, 4 less than 95 mg of cholesterol and 5 grams of saturated fat (per serving)
Porterhouse Calories & Nutrition
180 Calories, 9g Fat, 0g Carbs, 24g Protein
Also Known As: 1st Cut Porterhouse; King Steak; Porter House
Ah, the infamous Porterhouse Steak. This is unquestionably the large, meaty steak to order at a restaurant. These steaks are so big that they usually make the ideal dinner for two people!
T-Bone steaks and porterhouse steaks are very similar, but the porterhouse has a larger tenderloin muscle. Nutritionally, you’ll find both very similar.
Bone-In Ribeye Calories & Nutrition
190 Calories, 10g Fat, 0g Carbs, 23g Protein
Also called: Ribeye Roll Steak, Ribeye Steak, 1″ Tail, 2″ Tail, and Ribeye Steak, Lip-On, Boneless
A Ribeye Steak is rich, juicy and full of flavor. The fat content is higher than other steak cuts, but you’ll find that to be standard with any bone-in meat, as there is quite a bit of fat around the bone, making this one of the more popular cuts for grilling.
Ribeye Filet Calories & Nutrition
170 Calories, 8g Fat, 0g Carbs, 24g Protein
Also Known As: Ribeye Petite Steak; Saratoga Steak
Ribeye Filets are the best option if you want a ribeye but would prefer something a little leaner. Fun fact: The word “Filet” means “a solid piece of meat” in French. ”.
Skirt Steak Calories & Nutrition
200 Calories, 11g Fat, 0g Carbs, 25g Protein
Also Known As: Arrachera; Fajita Meat; Fajita Steak; Skirt Steak
Of course you’ve had fajitas, and if you’ve had steak fajitas in particular, then you’ve enjoyed some Skirt Steak. Skirt steak is a thin, flavorful cut that is best seared over high heat because of the higher amounts of fat. Ya know, like fajitas!.
Strip Steak Calories & Nutrition
160 Calories, 6g Fat, 0g Carbs, 25g Protein
Additionally Known As: Top Loin Steak, Kansas City Strip Steak, Club Steak, Hotel Cut Steak, Shell Steak, and Ambassador Steak
The Strip Steak is a fantastic option to enjoy, especially given the slightly lower price tag, and has only 6g of fat per serving, making it another steak that is excellent for grilling.
The USDA considers this food to be lean if it has less than 10 grams of total fat, 4 less than 95 mg of cholesterol and 5 grams of saturated fat (per serving)
T-Bone Steak Calories & Nutrition
180 Calories, 9g Fat, 0g Carbs, 23g Protein
Also Known As: Loin, T-Bone Steak; T-Bone
T-Bones appear to be the preferred steak in films and television. A large T-Bone is probably the first steak that comes to mind when asked to draw one.
Porterhouse steaks and T-Bone steaks are very similar, but T-Bone steaks are typically a little smaller.
Top Round Calories & Nutrition
140 Calories, 3g Fat, 0g Carbs, 25g Protein
Also Known As: London Broil
Top round steak is a particularly tough cut of meat because it is very lean. Slow cooking this cut will produce the best flavor for you.
The USDA considers this food to be lean if it has less than 10 grams of total fat, 4 less than 95 mg of cholesterol and 5 grams of saturated fat (per serving)
Top Sirloin Calories & Nutrition
150 Calories, 5g Fat, 0g Carbs, 26g Protein
Also Known As: Top Sirloin Boneless Steak; Top Sirloin Boneless Butt Steak; Top Sirloin Center-Cut Steak; Top Sirloin Boneless Cap Off; Top Sirloin Steak Cap Off
One of my personal favorites is sirloin steak, which is flavorful but still very lean and excellent for grilling. This is the best substitute for a tenderloin if I don’t feel like spending money on one.
The USDA considers this food to be lean if it has less than 10 grams of total fat, 4 less than 95 mg of cholesterol and 5 grams of saturated fat (per serving)
Tri-Tip Calories & Nutrition
220 Calories, 13g Fat, 0g Carbs, 25g Protein
Also referred to as: Triangle Steak, Santa Maria Steak, Tri Tip, Newport Steak
I discovered that steak tips, which are essentially lean cuts off the sirloin tip and are absolutely one of my favorite ways to eat steak, are NOT the same as tri-tip steak.
A particular cut of sirloin known as “Tri-Tip” gets its name from its triangular shape. I discovered from my research that it is actually very well-liked in California. Even though I’m from New York, I didn’t know this, but I’m sure many of you who are reading this did.
The USDA considers this food to be lean if it has less than 10 grams of total fat, 4 less than 95 mg of cholesterol and 5 grams of saturated fat (per serving)
Which is the leanest cut of steak?
Top round steak or eye of round steak are the two leanest types of steak you can purchase.
Each ounce of these lean steaks contains just 1g of fat, as they both have only 3g of fat per 3 oz cooked portion.
The round, which is the rump and hind leg portion, yields both the top round steak and the eye of round steak. The leanest (but also least tender) cuts of beef are produced because the muscles in this region are used for movement.
Summary: how healthy is steak?
Growing up, I thought all steak was unhealthy. When I saw all of those enormous, fatty steaks (like T-Bones), I realized they could not possibly be healthy.
But once I started doing my own research and learning more about steak, it was immediately clear to me that it could be a fantastic choice.
Sure, not all cuts of meat are the same. Additionally, even though this guide features some very lean meat, ordering steak will result in much more fat being consumed.
Because they want to keep the steak’s juicy “fat caps,” restaurants might not completely trim the meat. Since the fat melts a little when it’s cooked, this enhances the flavor overall, but chances are you won’t eat the entire fat cap.
Use this guide as a reference, but know that it won%E2%80%99t always be 100% accurate These USDA nutrition facts are current, but actual nutritional content will always vary.
This should still be a great resource if you’re cooking steak at home because you’ll be trimming the meat to the desired degree of leanness.
But generally speaking, anyone looking for a lean protein source should consider steak.
Top 25 Meat Items With Highest Calories Revealed
FAQ
Is beef high in calories?
Compared to alternatives, beef offers high-quality protein without a lot of calories. There is no food that is exactly like beef, so you cannot replace it with a comparable nutrient-dense source of essential nutrients like zinc, iron, and protein. 1. Barlow, Karine, 2021.
How many calories are in beef meat?
However, a four-ounce serving of beef typically contains the following nutrients: Calories: 265 Protein: 21 grams. Fat: 19 grams.
What is the lowest calorie meat?
White fish and other lean meats, like chicken breast, have the fewest calories per ounce. Lamb and pork are examples of red meats that typically have more calories per ounce. Additionally, they contain more saturated fat, which suggests a marginally lower nutritional value.
What meat has the most calories?
Kielbasa Sausage (Cooked) (Kielbasa Fully Cooked Pan-Fried) is one of the 119 meats with the most calories. (Pork Fresh Loin Blade (Chops) Bone-In Separable Lean And Fat Cooked Braised) Pork Chops (With Fat) Cooked Ground Pork. Country-Style Roasted Pork Ribs. Roasted Chicken Leg. Lamb Shoulder Roast (Cooked) . Skirt Steak. Pepperoni.