Carne asada calories come to 264 for a 4 oz portion (113 g) of grilled skirt steak, or 234 per 100 g. Notice the split: 51% of the calories come from protein and 49% from fat, with zero carbs. The meat itself is simple; how much of it lands on the plate decides the total.
264kcal
1 4 oz portion · 113 g, grilled skirt steak
51%protein
34 gProtein
0 gCarbs
14.3 gFat
How to burn off 264 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
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Nutrition facts
Grilled skirt steak · per 113 g
Calories
264 kcal
Protein
34 g
Carbohydrate
0 g
Fat
14.3 g
Saturated fat
4.9 g
Cholesterol
104 mg
Sodium
71 mg
Potassium
342 mg
Iron
2.8 mg
Source: USDA FoodData Central
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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 →
Carne asada: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
4 oz portion (113 g)
264
33.9 g
0 g
14.3 g
71 mg
13%
3 oz portion (85 g)
199
25.5 g
0 g
10.8 g
54 mg
10%
1 whole steak (254 g)
594
76.2 g
0 g
32.2 g
160 mg
30%
100 g
234
30 g
0 g
12.7 g
63 mg
12%
3 × 4 oz portion (113 g)
793
101.7 g
214 mg
5 × 4 oz portion (113 g)
1,322
169.4 g
356 mg
A 4 oz portion is 264 calories, a whole steak is 594
Restaurant plates and backyard grills rarely serve a neat 4 oz portion. A 3 oz portion (85 g) is 199 calories, the standard 4 oz portion (113 g) is 264, and one whole steak of 254 g reaches 594. That last figure is 30% of a 2000-calorie daily value from meat alone, before tortillas, rice or beans.
Stacking portions shows how fast it climbs. Two 4 oz portions (226 g) come to 529 calories, three (339 g) to 793, and five (565 g), the kind of pile a family platter holds, to 1,322. Protein climbs right along with it: 67.8 g, then 101.7 g, then 169.4 g.
The practical move is to decide the portion before it hits the tortilla. Grilled skirt steak shrinks and gets sliced thin, so a handful of strips can hide more weight than it looks. If you track closely, weigh the cooked meat once; it trains your eye for every plate after that. BodyPal can also log carne asada from a photo of the plate.
Protein and fat split the calories almost evenly
Per 100 g, grilled skirt steak carries 30 g of protein, 12.7 g of fat and 0 g of carbs. In calorie terms that is 51% protein and 49% fat. There is no sugar and no fiber, so every calorie traces back to those two macros.
That makes carne asada a strong protein source with a real fat load attached. A 4 oz portion delivers 33.9 g of protein, 68% of the 50 g daily value, alongside 14.3 g of fat. A 3 oz portion still brings 25.5 g of protein, 51% of the daily value, with 10.8 g of fat.
Skirt steak is a well-marbled cut, and the USDA row here is lean meat trimmed to 0" fat. Any untrimmed edge or fat left on the grill adds calories that this row does not count. If you want the protein without extra fat, trim before marinating rather than after cooking, when the fat is harder to spot.
Sodium is low until the marinade goes on
The plain meat is light on sodium: 63 mg per 100 g and 71 mg in a 4 oz portion, about 3% of the 2300 mg daily value. Even the whole 254 g steak only reaches 160 mg, 7% of the daily value.
Those numbers describe grilled steak with nothing on it. Carne asada is usually marinated with salt, citrus and seasoning, then served with salsa and tortillas, and none of that is in this row. If you watch sodium, the marinade and the sides are where it shows up, not the beef.
The rows that do deserve a look are saturated fat and cholesterol. Per 100 g the steak carries 4.3 g of saturated fat against a daily value of 20 g, and 92 mg of cholesterol against a daily value of 300 mg. Potassium is a quiet plus at 303 mg per 100 g. Portion size scales all of these, so the whole-steak plate counts more than double the 4 oz figures.
Carne asada works best as the center, not the whole plate
With zero carbs and no fiber, the meat needs company to make a balanced meal. Grilled peppers and onions, pico de gallo, a cabbage slaw or a side of beans add fiber and volume without changing the meat's numbers. Tortillas and rice bring the carbs; how many you add matters as much as the steak.
A 4 oz portion at 264 calories, or 13% of the daily value, leaves plenty of room for sides. A 3 oz portion at 199 calories works well sliced over a big salad or a bowl. Guacamole, cheese and crema are the add-ons that push a light plate into a heavy one, so measure those if the total matters to you.
For leftovers, thin slices reheat fast and stretch further in eggs, quesadillas or a grain bowl. Spreading one steak across several meals is the easiest way to keep its 594 calories from landing all at once.
How does carne asada compare?
Here is how plain carne asada stacks up against an asada taco, a poke bowl and a BLT, per 100 g and per usual serving.
Verdict: For protein per calorie, plain carne asada wins: 30 g of protein per 100 g at 234 calories, against 15.2 g in an asada taco at 243 and far less sodium than the taco's 359 mg. If calorie density is your concern, the poke bowl is lighter at 133 per 100 g, but its 428 g bowl still lands at 569 calories.
Most popular carne asada brands in the United States
Packaged steaks are labeled per raw weight, so they read lower than the grilled numbers above. Source: manufacturer labels / USDA FoodData Central.
Carne asada FAQs
How many calories are in a serving of carne asada?
A 4 oz portion of grilled skirt steak has about 264 calories, and a 3 oz portion has 199.
Is carne asada good for weight loss?
A 4 oz portion has 264 calories with 33.9 g of protein, 14.3 g of fat and 0 g of carbs.
Carne asada vs filet mignon: which has fewer calories?
Carne asada has 234 calories per 100 g, compared with 273 for filet mignon.
How much protein is in carne asada?
About 30 g per 100 g, which is 33.9 g in a 4 oz portion and 25.5 g in 3 oz.
How many calories are in a whole skirt steak cooked as carne asada?
One whole grilled skirt steak (254 g) has 594 calories, with 76.2 g of protein and 32.2 g of fat. That is 30% of a 2000-calorie daily value, so most people split one steak across several servings.
How much fat is in carne asada?
A 4 oz portion of grilled skirt steak has 14.3 g of fat, or 12.7 g per 100 g. Of that, 4.3 g per 100 g is saturated fat, against a daily value of 20 g. Fat supplies 49% of the calories.
Does carne asada have any carbs?
Plain grilled carne asada has 0 g of carbs, 0 g of sugar and 0 g of fiber per 100 g. Any carbs on the plate come from tortillas, rice, beans, salsa or the marinade.
How much sodium is in carne asada?
The plain grilled steak has 71 mg of sodium per 4 oz portion, about 3% of the daily value, and 63 mg per 100 g. Salty marinades and seasonings add more that this figure does not include.
How many calories are in 3 oz of carne asada?
A 3 oz portion (85 g) of grilled skirt steak has 199 calories, with 25.5 g of protein and 10.8 g of fat. That covers 51% of the daily value for protein.
