How Many Calories in a Sirloin Steak?
How many calories in a sirloin steak: budget roughly 398 kcal for an 8 oz steak grilled and eaten lean, rising to 479 kcal if the fat rim stays on the plate, with grilled lean rump measuring 177 kcal per 100 g. The other headline is protein: 31 g per 100 g, the densest thing on most menus.
You'd need to walk about 80 minutes to burn the 398 calories in an 8 oz steak, grilled and trimmed lean.
How long does it take to burn off a sirloin steak?
An 8 oz steak, grilled and trimmed lean is 398 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 398 kcal |
|---|---|
| Walking, brisk | 1 hr 20 min |
| Cycling, moderate | 50 min |
| Swimming, moderate | 57 min |
| Jogging | 47 min |
| Weight training, moderate | 1 hr 28 min |
Times are for a 154 lb (11 st) adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (8 oz); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Quick facts
- The 8 oz question
- Cut, trim and cooking method
- Why the label says 200 but your fork says 177
- How does steak compare?
- Most popular steak brands
- Steak FAQs
Quick facts
Figures are for rump steak, grilled, lean only, per 100 g.
| Per 100 g | Amount | % RI* |
|---|---|---|
| Energy | 177 kcal (741 kJ) | 9% |
| Protein | 31.0 g | 62% |
| Carbohydrate | 0 g | 0% |
| Fat | 5.9 g | 8% |
| – of which saturates | 2.5 g | 13% |
| Fibre | 0 g | – |
| Sugar | 0 g | 0% |
| Salt | 0.18 g | 3% |
*RI = reference intake of an average adult (2,000 kcal).
Verified nutrition data
Numbers on this page come from CoFID, the UK government’s Composition of Foods Integrated Dataset, and from manufacturer labels where a branded product is named. Last verified August 2026. How we verify our data →
Read that protein row again: 62% of a day's reference intake in 100 g of meat, for 9% of the day's energy. Among everyday foods, only chicken breast plays in this league, and steak edges it on protein per gram.
The 8 oz question
The 8 oz steak, 225 g in new money, is the standard pub and steakhouse order, and it comes in two versions depending on what you do with the fat:
- 8 oz, grilled, trimmed lean: ~398 kcal
- 8 oz, steakhouse style, lean and fat: ~479 kcal (213 kcal per 100 g)
The 81-calorie difference is entirely the rib of fat along the edge. And this is the useful part: the decision is made on your plate, not in the butcher's. Order whatever looks good, then trim at the table if you are counting. Nobody has ever sent a steak back for having its fat left politely to one side.
Portion logic beyond the 8 oz: a 6 oz lean steak (~170 g) lands near 300 kcal, a 10 oz (~280 g) near 500. The steak itself is rarely the problem at a steakhouse. The peppercorn sauce, the buttered greens and the chips are where dinner doubles.
There is a satiety argument for the bigger cut, too. At 31 g of protein per 100 g, an 8 oz steak is the sort of meal that ends the evening's grazing on its own, which a 398-kcal bowl of pasta rarely manages. If you are choosing where to spend a fixed calorie budget, protein this dense is usually the best value on the menu, a point the NHS Eatwell Guide makes more politely with its protein-foods segment.
Cut, trim and cooking method
Per 100 g, cooked unless stated:
| Steak | Per 100 g |
|---|---|
| Topside, roasted, medium-rare, lean | 175 kcal |
| Rump, grilled, lean only | 177 kcal |
| Sirloin (label average, raw) | ~200 kcal |
| Rump, barbecued, lean and fat | 203 kcal |
| Steakhouse rump, lean and fat | 213 kcal |
| Rump, fried, lean and fat | 228 kcal |
Two levers move the number, and trim is the bigger one. Lean-only versus lean-and-fat is worth 26 to 50 kcal per 100 g depending on the method. Cooking adds the rest: grilling and barbecuing let fat drip away, frying keeps it in the pan with the meat, so fried lean-and-fat rump tops the table at 228.
Cut matters less than steak menus imply. Topside, rump and sirloin cluster within about 15% of each other once trimmed; the famously marbled cuts drift higher because marbling is fat you cannot trim. If you want the leanest plate, the order is simple: a trimmed cut, grilled, and resist the butter that steakhouses like to melt over the top.
Red meat sits comfortably in a balanced diet in modest amounts; the NHS guidance on meat in your diet suggests keeping red and processed meat to around 70 g a day on average, which makes the 8 oz steak an occasion rather than a routine. Fair enough. It always was.
Why the label says 200 but your fork says 177
Supermarket sirloin labels average out at around 200 kcal per 100 g, yet the grilled lean figure on this page is 177. Both are right. The label describes the raw steak as sold, fat rim included; the 177 describes cooked lean meat as eaten, after the trim and after the grill has taken its share of the fat.
The practical rule when logging: use the label if you weigh raw at home, use cooked lean figures if you are eyeballing a restaurant plate. Mixing the two, raw numbers with cooked weights, is the classic way steak gets under-counted.
How does steak compare?
| Food | Typical serving | Per 100 g |
|---|---|---|
| Steak (grilled, lean) | 398 kcal (8 oz) | 177 kcal |
| Chicken breast | – | 148 kcal |
| Pork chop (grilled, lean) | 233 kcal (~120 g chop) | 194 kcal |
| Salmon | – | 239 kcal |
| Burger | – | 288 kcal |
| Egg | 72 kcal (one egg) | – |
For the lowest-calorie protein, chicken breast at 148 kcal per 100 g still takes it. For protein density, lean steak's 31 g per 100 g is the number to beat, and if beef is what you fancy, a trimmed steak at 177 is a far better deal than a burger at 288, where the fat is minced in and cannot be trimmed out.
Most popular steak brands in the United Kingdom
Ranked by how widely each product appears among foods sold in the United Kingdom, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each label. Fresh steak mostly sells by cut, not brand; raw figures sit under the cooked ones as water leaves the pan.
| Product | Calories (per 100 g, raw) |
|---|---|
| Birchwood Beef Sirloin Steak (Aldi) | 135 kcal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels.
Steak FAQs
How many calories in an 8 oz sirloin steak?
About 398 kcal grilled and trimmed lean, or about 479 kcal with the fat rim eaten, using the steakhouse lean-and-fat figure of 213 kcal per 100 g. The 8 oz cut is 225 g, and the fat rim alone accounts for the 81-calorie spread between the two numbers.
How many calories in a rump steak?
Grilled lean rump is 177 kcal per 100 g, so an 8 oz steak comes to about 398 kcal. Leave the fat on and barbecue it and the meat runs 203 kcal per 100 g; fry it and it reaches 228. Trim and method matter more than the word on the menu.
Ribeye vs sirloin – which has more calories?
Ribeye, reliably. Its marbling is fat threaded through the muscle, which you cannot trim off the way you can a sirloin's edge rim, so it eats richer and heavier. There is no verified UK figure to quote here, but the direction is not in doubt: sirloin trimmed lean is the lighter order.
How much protein is in steak?
31 g per 100 g in grilled lean rump, which makes an 8 oz steak roughly 70 g of protein, about 140% of the 50 g daily reference intake in one sitting. Gram for gram that beats nearly everything else on a dinner table, chicken breast included.
Is steak healthy?
Lean grilled steak is a strong plate: 177 kcal per 100 g, 31 g protein, only 5.9 g fat and 0.18 g salt. The caveat is frequency, not the steak. The NHS suggests averaging no more than about 70 g of red and processed meat a day, so make steak the occasional centrepiece.
Does steak have carbs?
None: 0 g of carbohydrate, sugar and fibre per 100 g. Every one of lean steak's 177 kcal comes from protein (31 g) and fat (5.9 g). Carbs join the meal via the chips, the sauce and the onion rings, which is exactly where a steak dinner's total quietly doubles.
Fried or grilled steak – how big is the difference?
About 25 kcal per 100 g on a like-for-like cut: rump lean-and-fat comes out at 203 kcal barbecued but 228 kcal fried, because the grill lets fat drip away while the pan serves it back to you. Across an 8 oz steak that is roughly a 56-calorie saving for choosing the flames.
Why does the supermarket label say about 200 kcal per 100 g?
Because labels describe the raw steak with its fat rim, and those average out around 200 kcal per 100 g for sirloin. Cooked, trimmed lean meat measures 177. Log raw weights against the label or cooked lean figures against the plate, and never mix the two bases.
Similar foods
- Lasagne — ~630 kcal per portion
- Mac and cheese — 183 kcal per 100 g
- Chicken kebab — 166 kcal per 100 g shish
- Ham sandwich — 277 kcal whole
- Full English breakfast — about 1,093 kcal the works
- Pork chop — 233 kcal grilled lean
Count it without the maths
Photograph the plate before the first cut and BodyPal logs the steak, sides and sauce in one go, macros included.
