How many calories are in a beef strip steak?
A regular strip steak weighs 240 g and carries 574 calories. Cooked and eaten the way most people eat it, beef strip runs 239 calories per 100 g. Trim the fat cap off before the first bite and the same steak drops to 518. Eat the cap and it climbs to 629.
You'd need to walk about 115 minutes to burn the 574 calories in one regular steak (240 g).
How long does it take to burn off beef strip?
One regular steak (240 g) is 574 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 574 kcal |
|---|---|
| Walking, brisk | 1 hr 55 min |
| Cycling, moderate | 1 hr 12 min |
| Swimming, moderate | 1 hr 22 min |
| Jogging | 1 hr 8 min |
| Weight training, moderate | 2 hr 8 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (240 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Beef strip steak quick facts
- US servings from one ounce to a full steak
- Strip steak versions and what each one costs
- Saturated fat and sodium are the rows to watch
- How does strip steak compare?
- Most popular beef strip brands
- Beef strip steak FAQs
Beef strip steak quick facts
The row on this page is FNDDS 2705835, "Beef, steak, strip, NS as to fat eaten". "NS as to fat eaten" is USDA shorthand for the steak as it actually leaves the plate — cooked, seasoned, with however much of the fat edge you happened to eat. It is also the only strip steak entry that comes with household portions for a whole steak, which is how people search for it. The raw entries are useful, and they show up further down, but nobody logs a steak before it hits the pan.
New York strip, strip loin, top loin and Kansas City strip are all the same cut. USDA files them under strip; menus rename them.
| Nutrient | Per 100 g | Per 1 regular steak (240 g) | % Daily Value |
|---|---|---|---|
| Calories | 239 | 574 | — |
| Total fat | 13.98 g | 33.6 g | 43% |
| Saturated fat | 5.45 g | 13.1 g | 65% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | — |
| Protein | 27.14 g | 65.1 g | 130% |
| Sodium | 361 mg | 866 mg | 38% |
| Cholesterol | 85 mg | 204 mg | 68% |
| Potassium | 315 mg | 756 mg | 16% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two label rows are missing on purpose. Added sugars and trans fat are not published in the FNDDS release for this record, so there is nothing honest to put in those cells — beef with no breading and no glaze has no added sugar to declare anyway. Cholesterol and potassium are in the table because a steak moves both: 204 mg and 756 mg in one regular steak, against FDA Daily Values of 300 mg and 4,700 mg.
US servings from one ounce to a full steak
| Serving | Weight | Calories |
|---|---|---|
| 1 oz cooked | 28 g | 67 kcal |
| One slice, any size | 30 g | 72 kcal |
| 1 cup, sliced | 135 g | 323 kcal |
| One thin steak | 180 g | 430 kcal |
| One regular steak | 240 g | 574 kcal |
| Per 100 g | 100 g | 239 kcal |
The slice, the cup, the thin steak and the regular steak are USDA household measures for this record. The 1 oz line is our own arithmetic from the USDA 100 g figure, not a USDA serving — handy when you slice a steak across a salad and want a per-ounce anchor.
The cup is the line people get wrong. A cup of sliced steak looks like a side portion, but at 135 g it is 323 calories, more than half a whole steak. Steak is dense and it packs tightly; loose leaf greens fill a cup with 5 calories, strip steak fills the same cup with sixty times that.
Strip steak versions and what each one costs
| Version | Per 100 g | Typical portion | Calories |
|---|---|---|---|
| Strip steak, lean only eaten | 216 kcal | one regular steak, 240 g | 518 kcal |
| Strip steak, fat cap eaten too | 262 kcal | one regular steak, 240 g | 629 kcal |
| New York strip, raw | 190 kcal | 4 oz raw, 113 g | 215 kcal |
| Grass-fed strip steak, lean only, raw | 117 kcal | 4 oz raw, 113 g | 132 kcal |
| Striploin, lean only, fast fried | 217 kcal | 4 oz cooked, 113 g | 245 kcal |
| Beef breakfast strips, cured, cooked | 449 kcal | 3 slices, 34 g | 153 kcal |
The fat cap is worth 46 calories per 100 g. Trimmed to lean the steak is 216, with the strip of fat along the edge eaten it is 262. On one regular steak that gap is 518 against 629 — 111 calories decided by a knife stroke, on the same piece of beef, cooked the same way. Nothing else on this page is that cheap to change.
Raw weight lies, and it lies in your favor at the butcher counter. Four ounces of raw New York strip is 215 calories; four ounces of the same steak after cooking is 270 — our arithmetic from the USDA cooked figure of 239 per 100 g. Water leaves the pan, calories do not, so cooked beef is denser than raw beef. The old kitchen rule of thumb still holds: 4 oz raw comes off the grill at roughly 3 oz. Log the weight that matches the state you weighed it in.
Grass-fed raw sits far below everything else at 117 calories per 100 g, but read that line carefully — it is a lean-only raw cut with the fat removed and no cooking loss baked in. It is not evidence that grass-fed steak is half the calories on the plate. Retail labels agree: Weis grass-fed strip steaks declare 152 calories per 100 g raw, while Kroger's boneless strip loin steak declares 237, and its whole-steak label serving of 224 g comes to 531 calories.
Beef breakfast strips are a different food wearing a similar name. Cured, cooked, bacon-style, they run 449 calories per 100 g — nearly double the steak — and three slices at 34 g are 153 calories. Stir-fry strips, on the other hand, are just steak cut thin: use the cup line above, 323 calories for 135 g of sliced beef, before any oil or sauce goes in the wok.
Saturated fat and sodium are the rows to watch
Calories are not the interesting number on a strip steak. Saturated fat is. One regular steak carries 13.1 g, which is 65% of the Daily Value in a single item, and the Dietary Guidelines for Americans put the ceiling at less than 10% of calories a day. Trimming to lean brings that row down with the calories, to 10.4 g on the same 240 g steak.
Sodium tells a story about cooking, not about cattle. Raw strip loin has 43 to 55 mg of sodium per 100 g. The eaten steak has 361 mg — a regular steak comes to 866 mg, or a bit over a third of a teaspoon of table salt. Cured breakfast strips take it somewhere else entirely at 2,253 mg per 100 g, 98% of the Daily Value in a portion smaller than your palm. If you are watching sodium, the cut is fine and the cure is the problem.
The row that pays you back is protein: 65.1 g in one regular steak, 130% of the Daily Value, from a food with zero carbohydrate and zero sugar. MyPlate counts one ounce of cooked meat as one ounce-equivalent from the protein group, so a 240 g steak is more than eight of them — most adults are asked for 5 to 6½ a day across all protein foods.
How does strip steak compare?
| Steak | Per 100 g | US serving | Calories |
|---|---|---|---|
| Beef strip, as eaten | 239 kcal | 4 oz cooked, 113 g | 270 kcal |
| Beef strip, lean only eaten | 216 kcal | 4 oz cooked, 113 g | 244 kcal |
| Sirloin, lean only eaten | 216 kcal | 4 oz cooked, 113 g | 244 kcal |
| Ribeye, lean only eaten | 230 kcal | 4 oz cooked, 113 g | 260 kcal |
| T-bone, lean only eaten | 230 kcal | 4 oz cooked, 113 g | 260 kcal |
The 4 oz cooked servings are our own arithmetic from each record's 100 g figure, not USDA household measures, so the cuts line up on equal weight.
Our take: matched trim for trim, the steak you order barely matters. Lean-only strip and lean-only sirloin carry identical USDA values — 216 calories, 28.05 g protein and 11.32 g fat per 100 g — and ribeye and T-bone are 14 calories per 100 g above them, which is 16 calories on a 4 oz portion. That is noise. What actually moves the number is how much fat you leave on the plate (111 calories on one steak) and how big the steak is (a thin one is 430, a regular one 574). Order the cut you like, ask for it trimmed, and pick the smaller steak.
Most popular beef strip brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Kroger Boneless Beef Strip Loin Steak | 237 cal |
| Simple Truth Beef Strip Steak | 196 cal |
| PRE New York Beef Strip Steak | 195 cal |
| Two Rivers Beef Strip Loin Steak | 239 cal |
| Chiappetti Meats Grass Fed Beef Strip Steak | 221 cal |
| Weis Grass Fed Beef Strip Steaks | 152 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Beef strip steak FAQs
How many calories are in a beef strip steak?
574 calories in one regular strip steak of 240 g, at 239 calories per 100 g cooked. A thin steak of 180 g is 430. Trimmed to lean, the regular steak falls to 518; with the fat edge eaten it rises to 629. All three are USDA figures for the same cut.
How many calories are in 4 oz of strip steak?
270 calories for 4 oz (113 g) of cooked strip steak, and only 215 for 4 oz of the same steak raw, because cooking drives off water and concentrates what is left. Both are our arithmetic from USDA per-100-g figures. Weigh it raw, log the raw number; weigh it cooked, log the cooked one.
How many calories are in a 12 oz New York strip?
646 calories for a 12 oz (340 g) raw New York strip, using the USDA raw figure of 190 per 100 g. Menus quote raw weight, so that steak reaches the table nearer 9 oz and about 609 calories at the cooked figure of 239. Both numbers are our scaling, not USDA servings.
Is strip steak good for weight loss?
Trimmed to lean it is 216 calories per 100 g with 28.05 g of protein, a strong ratio for a food you chew. The catch is portion size: a 240 g steak is 518 calories even trimmed. A 4 oz cooked portion at 244 calories fits a normal 400 to 500 calorie dinner; a full steakhouse cut does not.
How much protein is in a strip steak?
65.1 g of protein in one regular 240 g steak, which is 130% of the Daily Value, from 27.14 g per 100 g. A 4 oz cooked portion gives about 31 g. Trimmed lean steak is slightly higher per gram at 28.05 g per 100 g, because removing fat concentrates everything else in the cut.
Strip steak or ribeye: which has fewer calories?
Strip, by 14 calories per 100 g when both are eaten lean only — 216 against 230 — which works out to 244 versus 260 on a 4 oz cooked portion. That is a smaller gap than most people expect, and far smaller than the 111 calories you save on one steak by leaving the fat cap on the plate.
How many calories are in beef stir-fry strips?
323 calories in 1 cup of sliced cooked beef, 135 g, which is USDA's household measure for this record. That is the meat alone. Oil, sauce, rice and noodles are logged separately, and a tablespoon of oil in the wok adds more than a whole ounce of the beef does.
How many calories are in beef breakfast strips?
153 calories in three cooked slices, 34 g, from a cured product that runs 449 calories per 100 g. That is nearly double strip steak per gram, and the sodium is in another league: 2,253 mg per 100 g, 98% of the Daily Value. Despite the name, breakfast strips are bacon-style meat, not sliced steak.
Similar foods
- Chicken — 203 cal for 3 oz roasted
- Roast Chicken — 203 cal per 3 oz
- Tempura shrimp — 109 cal for 6 large shrimp
- Asada taco — 243 cal per taco
- Top Sirloin Steak — 413 cal per 6 oz steak
- Beef brisket — 208 cal per thick slice
Count it without the math
Point the camera at the plate and BodyPal counts the steak for you, trimmed or not.
