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Calories in Beef Steak

Q: How many calories in a beef steak?

Cooked sirloin: 271 calories per 100g. 6oz steak (170g): ~461 kcal. 4oz (113g): ~306 kcal. Tenderloin: ~210 kcal/100g. Ribeye: ~291 kcal/100g.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

271

kcal

per 100g

26.4

Protein

18.0

Fat

0.0

Carbs

Fiber

461

kcal per 6oz steak (170g)

306

kcal per 4oz steak (113g)

kcal per oz (28g)

✔ Highest protein of any common meat✔ Zero carbs✔ Gluten free✔ Complete protein

Beef Steak nutrition facts and calories per 100g

💪26.4g complete protein per 100g

🔴Haem iron — 2.6mg per 100g

🔬Zinc — 5.2mg — 47% Daily Value

💊Vitamin B12 — 45% Daily Value

🔥Zero carbs — pure protein and fat

⚡L-Carnitine ~90mg — fat metabolism

🥩 Calculate Calories for Any Beef Steak Weight

Weight100g

Nutrition Facts

Per 100g (cooked beef steak)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Beef steak (sirloin) contains 271 calories per 100g with 26g protein and zero carbs. A 6oz steak provides 45g protein, 47% daily zinc, and 45% B12. Richest dietary source of L-carnitine (~90mg/100g) for fat metabolism and CoQ10 (~3-4mg/100g) for cellular energy. Haem iron prevents anaemia most effectively.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Zinc	5.2mg	47%
Selenium	24.7µg	45%
Vitamin B12	1.08µg	45%
Niacin (B3)	7.7mg	48%
Vitamin B6	0.52mg	31%
Phosphorus	212mg	17%
Iron	2.6mg	14%
Potassium	318mg	7%
Magnesium	24mg	6%
Riboflavin	0.21mg	16%

Calories in Beef Steak by Weight

Weight	Calories	Protein	Fat	Carbs

Calories in Different Beef Steak Servings

Serving	Weight	Calories	Protein	Fat	Carbs
Per 100g	100g	271 kcal	26.4g	18.0g	0.0g
6oz steak (170g)	—	461 kcal	—	—	—
4oz steak (113g)	—	306 kcal	—	—	—

Macronutrient Breakdown — per 100g

Protein26.4g · 39% of calories

Fat18.0g · 60% of calories

Carbohydrates0.0g · 0% of calories

Cooked sirloin is 55% water. Zero carbs. Calories vary by cut: tenderloin ~210, sirloin ~271, ribeye ~291 kcal/100g. Fat marbling in premium cuts increases calorie density.

Micronutrient Highlights

🔴

Iron

2.6mg

14% DV

Haem iron — highly bioavailable, prevents anaemia

🔬

Zinc

5.2mg

47% DV

Immune, testosterone, wound healing

💊

Vitamin B12

1.08µg

45% DV

Neurological function and red blood cells

💪

Protein

26.4g

53% DV

Complete amino acid profile

⚡

Selenium

24.7µg

45% DV

Antioxidant and thyroid

🧠

L-Carnitine

~90mg

Compound

Fat transport into mitochondria

Beef Steak Benefits

L-Carnitine — Fat Transport and Brain Health

Beef is the richest dietary source of L-carnitine (~90mg/100g) — a compound that transports fatty acids into mitochondria for energy. Vegetarians have significantly lower plasma carnitine. Beyond fat metabolism, carnitine has neuroprotective effects and benefits for heart failure, peripheral vascular disease, and male infertility.

CoQ10 — Cellular Energy

Beef provides ~3-4mg of CoQ10 per 100g — one of the richest dietary sources. CoQ10 is essential for mitochondrial ATP production and is a fat-soluble antioxidant. Statins deplete CoQ10 (inhibit the same enzyme that makes cholesterol and CoQ10). Dietary beef meaningfully contributes to CoQ10 status.

CLA in Grass-Fed Beef

Grass-fed beef contains conjugated linoleic acid (CLA) — a fatty acid with anti-cancer and body-composition modifying properties. Grass-fed beef has 2-5× more CLA than grain-fed, along with higher omega-3 content and beta-carotene.

Haem Iron and Anaemia Prevention

Beef's haem iron (2.6mg/100g) is the most effective dietary intervention for iron deficiency — affecting 2 billion people worldwide. Haem iron absorbs without inhibition from phytates or calcium. Regular beef consumption maintains ferritin stores more effectively than supplementation in many cases.

Beef Steak vs Other Meats — Calorie Comparison

Is Beef Steak Suitable for Your Diet?

⚠️

Weight loss

In moderation — calorie dense

✅

Keto

Yes — zero carbs, high fat

✅

Paleo

Yes — especially grass-fed

✅

Gluten-free

Yes

⚠️

Diabetic

Yes — zero carbs, watch sat fat

✅

High protein

Excellent — iron + B12 + creatine

❌

Vegan

❌

Vegetarian

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Frequently Asked Questions

How many calories in a beef steak?

Cooked sirloin: 271 calories per 100g. 6oz steak (170g): ~461 kcal. 4oz (113g): ~306 kcal. Tenderloin: ~210 kcal/100g. Ribeye: ~291 kcal/100g.

Which steak cut is lowest in calories?

Tenderloin (filet mignon): ~210 kcal/100g. Eye of round: ~193. Flank: ~210. Sirloin: ~271. Ribeye: ~291.

Is beef steak healthy?

Unprocessed red meat in moderate amounts provides iron, zinc, B12, L-carnitine, and CoQ10. Recent meta-analyses show moderate unprocessed red meat (2-3 times/week) is not independently linked to cardiovascular disease in balanced diets.

Is steak keto?

Yes — zero carbs, fully keto-compatible. Ribeye's higher fat ratio aligns particularly well with keto macros.

Is grass-fed steak healthier?

Grass-fed has more omega-3s, more CLA, more antioxidants, and is leaner. Differences are real but modest vs overall diet quality.

How much protein in a steak?

Sirloin: 26.4g/100g. A 6oz steak provides ~45g protein — about the optimal single-meal dose for muscle protein synthesis.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.