How Many Calories in Steak? All Cuts Compared (Ribeye to Sirloin)

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

how many calories in steak ribeye sirloin cuts

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Steak calories vary widely by cut. Lean cuts: eye of round (220 cal, 43g protein per 6oz), flank steak (320 cal, 44g protein), sirloin (330 cal, 43g protein). Fatty cuts: ribeye (450 cal, 39g protein), T-bone (420 cal, 40g protein). All steak cuts have zero carbs, making them ideal for keto and high-protein weight loss diets — just choose lean cuts to maximize protein per calorie.

🔬 Nutrition Facts — Per 6oz Sirloin Steak (170g cooked)

Source: USDA FoodData Central · 2026

330

Calories (kcal)

Protein43g

Carbohydrates0g

Fat17g

Fiber0g

Sugar0g

Sodium128mg

🥗 Key Ingredients & Nutrients at a Glance

🔥330 kcalCalories

💪43gProtein

🧈17gFat

🍚0gCarbs

💊200% DVVitamin B12

🍽️60% DVZinc

🍽️50% DVSelenium

💊20% DVIron

📊 Quick Facts

•🥩 Leanest cut: Eye of round — 220 cal, 43g protein per 6oz
•🥩 Best balance: Sirloin — 330 cal, 43g protein (flavor + leanness)
•🥩 Highest protein: Flank steak — 44g protein per 6oz
•🥩 Highest calorie: Ribeye — 450 cal per 6oz (most marbled)
•💪 Carbs: Zero — all steak cuts are zero-carb
•🩺 Nutrition bonus: B12 200% DV, Zinc 60% DV, heme iron (best absorbed form)
•⚖️ Weight loss tip: Choose sirloin or flank over ribeye — same protein, 30% fewer calories

🚨 Top Problems — Solved

❌ Problem

Restaurant steaks are destroying your calorie budget (800–1200 cal)

✅ Solution

A 16oz ribeye = 1,200 cal before sides. Order a 6oz sirloin (330 cal) or filet (340 cal). Avoid butter finishing sauce (+150 cal). Skip the bread basket (+200 cal). Your steak dinner can be under 500 cal.

❌ Problem

You love steak but want to lose weight

✅ Solution

Choose lean cuts: eye of round (220 cal/6oz), flank (320 cal), or sirloin (330 cal). Avoid ribeye (450 cal). Grill or broil with herbs — no butter basting. One 6oz lean steak = 330 cal with 43g protein. Perfect weight-loss meal.

❌ Problem

You think all red meat is unhealthy

✅ Solution

Lean beef (sirloin, flank) provides iron (heme form — best absorbed), B12, zinc, and creatine that plant foods cannot match. 3–4 servings per week of lean beef is associated with improved iron levels and no increased cardiovascular risk in most studies.

❌ Problem

Steak is dry and tough — you don't enjoy eating lean cuts

✅ Solution

Lean cuts become tender with proper technique: marinate 2–4 hours (acidic marinade breaks fibers), don't overcook (medium = 135°F), slice against the grain (flank, skirt steak), and rest 5 minutes after cooking. Flavor without fat.

Steak Calories by Cut: Complete Reference

Cut (6oz / 170g cooked)	Calories	Protein	Fat
Eye of round (leanest)	220 cal	43g	6g
Top round	260 cal	41g	9g
Flank steak	320 cal	44g	14g
Sirloin	330 cal	43g	17g
Filet mignon	340 cal	43g	18g
New York strip	370 cal	42g	21g
T-bone	420 cal	40g	27g
Ribeye (fattiest)	450 cal	39g	32g

Values based on general nutrition data for cooked beef. Exact values vary by preparation method.

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❓ Frequently Asked Questions (15)

Click any question to expand the expert answer

How many calories are in a steak?

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Steak calories vary by cut: Ribeye (6oz) = 450 cal, 39g protein, 32g fat. Sirloin (6oz) = 330 cal, 43g protein, 17g fat. Filet mignon (6oz) = 340 cal, 43g protein, 18g fat. Flank steak (6oz) = 320 cal, 44g protein, 14g fat. Leaner cuts have more protein per calorie.

What is the leanest cut of steak?

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Leanest steaks by fat content (per 6oz): Eye of round (190 cal, 5g fat, 36g protein), Top round (250 cal, 8g fat, 40g protein), Flank steak (320 cal, 14g fat, 44g protein), Sirloin (330 cal, 17g fat, 43g protein). These outperform ribeye (32g fat) for weight loss.

How many calories in a ribeye steak?

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6oz ribeye: approximately 450 calories, 39g protein, 32g fat, 0g carbs. 8oz ribeye: 600 calories. 12oz ribeye: 900 calories. Ribeye is the most marbled (fatty) common steak cut — its high fat content gives exceptional flavor but significantly more calories per ounce than leaner cuts.

How many calories in a sirloin steak?

Is steak good for weight loss?

How many calories in a New York strip steak?

How many calories in a filet mignon?

Is steak keto-friendly?

How many calories does a restaurant steak have?

What is the nutritional value of steak?

How many calories in a thin sliced steak?

How many calories in steak and eggs?

Does cooking steak change the calories?

How many grams of protein are in steak?

Is steak healthier than chicken?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.