Beef Steak Nutrition Calculator — Calories & Nutrition per Serving

Broiled flank steak has 192 kcal per 100g. A grilled ribeye with fat reaches 291 kcal per 100g — a 52% calorie difference from the same animal, cooked at the same temperature ^[1]. The cut — not the cooking method — is the primary determinant of steak calories because intramuscular fat (marbling) varies dramatically between muscles.

Ranked by caloric density (per 100g, cooked): Flank (192) < Tenderloin (200) < NY Strip (208) < Sirloin (212) < Ribeye lean only (215) < T-Bone (247) < Ribeye with fat (291) ^[1]. The leanest cuts come from the most-exercised muscles (flank, round), while the fattiest cuts come from the least-exercised (rib section).

Research on beef steak composition has established that USDA grading (Select, Choice, Prime) further modifies calorie content within the same cut: a Prime ribeye can exceed 308 kcal per 100g while a Select ribeye may be as low as 250 kcal — a variation driven entirely by marbling score ^[2].

Ribeye with its fat cap intact has 291 kcal and 21.8g fat per 100g. Trimming to lean only drops it to 215 kcal and 11.8g fat — a 76-calorie, 10g-fat reduction per 100g without changing the steak's core muscle ^[1]. On a 6-oz (170g) portion, that's 129 fewer calories and 17g less fat from a 30-second trim.

The protein actually increases when fat is trimmed: 23.7g per 100g untrimmed vs 27.4g trimmed. Removing the external fat cap concentrates the remaining lean tissue, improving the protein-to-calorie ratio from 3.26g/100 kcal to 5.09g/100 kcal — a 56% improvement in protein efficiency ^[1].

For tracking: restaurant steaks are almost never trimmed (the fat is considered part of the flavor). Home-cooked steaks can be trimmed before or after cooking. If you eat the fat cap, use the 'lean and fat' variant. If you cut it away on the plate, use the 'lean only' values. The difference is significant enough to track intentionally ^[2].

Broiled top sirloin provides 5.33mg zinc per 100g — 48% DV — more than double chicken breast (1.0mg) and 50% more than chicken thigh (2.4mg) ^[1]. A 6-oz sirloin steak delivers 9.1mg zinc (83% DV) — nearly the entire daily requirement from a single portion.

Beef steak's zinc advantage holds across all cuts: ribeye lean provides 6.8mg/100g (62% DV), flank provides 4.6mg, and T-bone provides 4.0mg. Even the lowest-zinc steak cut exceeds the zinc content of the highest-zinc poultry cut (turkey thigh, 3.5mg) ^[1].

Combined with 31.9mcg selenium (58% DV) and 1.9mg iron (11% DV) per 100g, sirloin steak delivers a mineral trio that makes it one of the most micronutrient-dense protein sources per serving. The selenium in beef is particularly notable — it exceeds turkey breast and approaches the levels found in seafood ^[1][2].

USDA serving sizes for steak default to 3 oz (85g) cooked — approximately 180 kcal for sirloin. Restaurant steaks are typically labeled by raw pre-cooking weight: a '12-oz ribeye' weighs 340g raw and yields approximately 255g cooked, delivering 742 kcal from the meat alone (using ribeye lean+fat values) ^[1].

A '16-oz' (1-pound) raw T-bone yields approximately 340g cooked: 840 kcal and 82.6g protein. Adding a butter baste (+102 kcal), a loaded baked potato (~340 kcal), and a Caesar salad (~200 kcal) pushes a steakhouse dinner past 1,500 calories — three-quarters of a standard daily intake from a single meal.

For accurate restaurant steak logging: divide the menu ounces by 4 to get the cooked weight in approximate 3-oz USDA servings. A '12-oz' steak ≈ 3 USDA servings. A '16-oz' steak ≈ 4 USDA servings. Then multiply by the per-serving values for the specific cut ordered ^[2].

Broiled flank steak delivers 27.7g protein at just 192 kcal per 100g — a protein-to-calorie ratio of 5.76g per 100 kcal ^[1]. This exceeds sirloin (5.52g/100 kcal), T-bone (3.93g/100 kcal), and matches tenderloin (5.8g/100 kcal). Flank is the most protein-efficient steak cut available.

Flank steak is a single, flat muscle (the rectus abdominis) with uniform thickness and minimal intramuscular fat. This makes it exceptionally consistent for tracking — unlike ribeye or T-bone, there are no fat pockets or marbling variations to estimate around. What you see is what you get ^[1].

At typical retail prices, flank steak costs 30–50% less per pound than tenderloin or ribeye while delivering comparable or superior protein density. For those tracking protein per dollar alongside protein per calorie, flank steak offers the best combined value among premium steak cuts ^[2].