How Many Calories in Steak? Nutrition Facts & Macros
A serving of sirloin steak (170g) has 364 calories
Protein 33.9g · Carbs 0g · Fat 24.3g
Steak is one of the most popular protein-rich foods — flavorful, satisfying, and packed with nutrients. Whether you're grilling for dinner, tracking macros, or comparing protein sources, knowing the exact nutrition facts helps. Here's everything you need to know about steak calories and macros, based on USDA data for raw beef top sirloin. Raw sirloin steak is about 65% water by weight.
895 kJ · per 100g · Water: 64.87 g
Calorie Calculator: Steak (Beef Sirloin)
170 g Steak (Beef Sirloin) contains 364 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 serving (170g, 6 oz) | 364 kcal | 33.9g | 0g | 24.3g |
| 3 oz (85g) | 182 kcal | 16.9g | 0g | 12.1g |
| 100 grams | 214 kcal | 19.9g | 0g | 14.3g |
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| Steak (Beef Sirloin) | per 100g |
|---|---|
| Calories | 214 kcal |
| Protein | 19.92 g |
| Fat | 14.28 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 51 mg |
| Potassium | 309 mg |
| Magnesium | 20 mg |
| Phosphorus | 181 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.536 mg |
| Folate | 11 mcg |
| Water | 64.87 g |
Source: USDA FoodData Central (FDC ID: 168728) · Data verified April 2026
Variations
Tenderloin (filet mignon)
158 kcal per 100g — leanest premium cut with only 7.5g fat. Protein 20.2g per 100g. Most tender texture, mildest beef flavor. Best choice for weight loss among steaks.
Ribeye steak
271 kcal per 100g — fattiest common steak cut with 21g fat. Protein 18g per 100g. Heavy marbling gives the richest, most flavorful taste. Higher in saturated fat. For flavor lovers, not dieters.
Frequently Asked Questions
How many calories are in steak?
A serving of raw sirloin steak (170g, 6 oz) contains approximately 364 calories. Per 100g, raw beef top sirloin has 214 calories. A smaller 3 oz portion (85g) has about 182 calories. Most calories come from protein (19.92g) and fat (14.28g), with zero carbs.
How much protein is in steak?
Sirloin steak contains 19.92g of protein per 100g raw — one of the best protein sources available. A 170g serving provides about 33.9g of protein. This is complete protein with all essential amino acids, plus high bioavailability. Steak is also rich in iron, zinc, and B12.
Is steak good for weight loss?
Steak can be part of a weight loss diet when choosing lean cuts. Sirloin has 214 kcal per 100g — moderate for a protein source. The high protein content (19.92g) promotes satiety and supports muscle retention during calorie deficit. Choose leaner cuts like tenderloin (158 kcal) and trim visible fat.
How much fat is in steak?
Raw sirloin steak has 14.28g of total fat per 100g, of which 5.76g is saturated fat. Fattier cuts vary widely: ribeye has about 18g fat, while tenderloin has about 7g per 100g. Trimming visible fat before cooking can reduce fat content by 20-30%.
Sirloin vs ribeye vs tenderloin — what's the difference?
Sirloin: 214 kcal, 19.9g protein, 14.3g fat per 100g — good balance of flavor and leanness. Ribeye: ~271 kcal, more marbling, richer flavor, more fat. Tenderloin (filet mignon): ~158 kcal, leanest premium cut, most tender. For weight loss, choose tenderloin. For flavor, ribeye. Sirloin is the best all-rounder.
Does cooking change steak's calories?
Cooking reduces weight by about 25-30% through moisture loss, which concentrates nutrients per gram. A 170g raw steak becomes roughly 120-130g cooked. The total calories stay similar — you're just eating a smaller, denser piece. Always track based on raw weight for accuracy.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Steak (Beef Sirloin) | 214 | 19.92g | 0g | 14.28g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
per 100g
Per 100g raw, sirloin steak has 214 kcal with 19.92g protein — more calorie-dense than chicken breast (151 kcal) and salmon (142 kcal) due to higher fat content. It's an excellent source of iron and B12 that poultry and fish provide less of.
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