How many calories are in a New York steak?
A 4 oz (113 g) grilled New York steak carries 298 calories. Per 100 g the same cut runs 264 calories, and the 8 oz strip most steakhouses plate comes to 599. Almost all of that is fat and protein: the steak has zero carbohydrate, 29.6 g of protein and 20 g of fat.
You'd need to walk about 60 minutes to burn the 298 calories in a 4 oz (113 g) cooked steak.
How long does it take to burn off New York steak?
A 4 oz (113 g) cooked steak is 298 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 298 kcal |
|---|---|
| Walking, brisk | 1 hr |
| Cycling, moderate | 37 min |
| Swimming, moderate | 43 min |
| Jogging | 35 min |
| Weight training, moderate | 1 hr 6 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 (113 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- New York steak quick facts
- US servings from one ounce to an 8 oz strip
- How trim grade and raw weight move the number
- Protein is the reason to order it
- How does a New York steak compare to other cuts?
- Most popular new york steak brands
- FAQ
New York steak quick facts
A New York steak, New York strip, strip loin, Kansas City strip — same muscle, different menus. In USDA terms it is boneless top loin steak, lip-on, and the record that matches the thing on your plate is SR Legacy 174714, "Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled". That record keeps the fat edge attached and the steak already cooked, which is how a strip arrives at the table.
Two other groups of records describe the same cut in a different state. Raw entries weigh more per calorie because the water has not left yet. "Lean only" entries assume somebody separated the fat cap off before weighing. Both are covered further down, with their own numbers.
| Nutrient | Per 100 g | Per 4 oz cooked (113 g) | % Daily Value |
|---|---|---|---|
| Calories | 264 | 298 | — |
| Total fat | 17.69 g | 20.0 g | 26% |
| Saturated fat | 6.92 g | 7.8 g | 39% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | — |
| Protein | 26.18 g | 29.6 g | 59% |
| Sodium | 52 mg | 59 mg | 3% |
| Cholesterol | 81 mg | 92 mg | 31% |
| Potassium | 265 mg | 299 mg | 6% |
% 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 →
There is no added sugars row here because SR Legacy does not publish that field for beef, and an unmarinated steak has none to declare. The carbohydrate row is a real zero, not a rounding artifact: beef muscle carries no starch or sugar worth measuring, so a strip steak is one of the few foods where the carb column can be ignored entirely.
US servings from one ounce to an 8 oz strip
| Serving | Weight | Calories |
|---|---|---|
| 1 oz cooked | 28 g | 74 kcal |
| 3 oz cooked | 85 g | 224 kcal |
| 4 oz cooked | 113 g | 298 kcal |
| 6 oz cooked | 170 g | 449 kcal |
| 8 oz cooked, restaurant strip | 227 g | 599 kcal |
| Per 100 g | 100 g | 264 kcal |
Every ounce figure in that table is our own arithmetic from the USDA 100 g figure, not a USDA serving — FoodData Central publishes no household portions for this record. The one number taken straight from the source is the 264 per 100 g.
The ounce trap is worth stating plainly. Menus name steaks by their raw weight, so the "8 oz strip" is 8 oz before it hits the grill and closer to 6 oz by the time it is cut. Weigh it yourself after cooking and you land nearer 449 calories than 599. Weigh it raw and use the raw record instead. Mixing the two — raw weight, cooked calories — is the single most common way a logged steak comes out too high.
Retail packs add a third convention. Packaged strip loin steaks in the USDA Branded set are labeled between 221 and 239 calories per 100 g: Kroger's boneless strip loin lists 237 and calls one steak 224 g, which is 531 calories for the package; the other labels land at 221 and 239 per 100 g, or roughly 250 to 270 per labeled 4 oz. Those are raw-weight labels, which is why they all sit below the 264 of a grilled steak.
How trim grade and raw weight move the number
| Version | Per 100 g | Typical portion | Calories |
|---|---|---|---|
| Trimmed strip, lean only, grilled | 198 kcal | 4 oz (113 g) | 224 kcal |
| Raw strip, before cooking | 199 kcal | 4 oz (113 g) | 225 kcal |
| Select-grade strip, grilled | 247 kcal | 4 oz (113 g) | 279 kcal |
| Untrimmed strip, all grades, grilled | 264 kcal | 4 oz (113 g) | 298 kcal |
| Choice-grade strip, grilled | 278 kcal | 4 oz (113 g) | 314 kcal |
| Prime-grade top loin, raw | 281 kcal | 1 steak (227 g) | 638 kcal |
| Wagyu top loin, marble score 9, raw | 392 kcal | 4 oz (113 g) | 443 kcal |
Three separate things are moving in that table, and they are easy to confuse for one another.
The fat cap. Cutting the strip of fat off the edge takes the steak from 264 to 198 calories per 100 g. On a 4 oz portion that is 298 against 224 — a 74-calorie difference decided by one pass of the knife, before any cooking method comes into it. A 3 oz untrimmed steak and a 4 oz trimmed one both come to 224 calories, which is a useful thing to know when someone offers you the bigger piece.
Cooking. Raw strip is 199 calories per 100 g, grilled strip 264. The steak did not gain 65 calories; it lost water, so what is left is denser. That is about 33% more energy per gram after cooking, and it is why the raw and cooked columns can never be swapped.
The grade. Select is the leanest commercial grade at 247 per 100 g, choice sits at 278, and the raw prime top loin record reaches 281 — above the 199 of a raw all-grades steak, because marbling is fat by another name. Wagyu at marble score 9 is the ceiling: 392 calories per 100 g raw, more than a grilled choice strip, with only 14.58 g of protein per 100 g against 21.29 g in a standard raw strip. You are paying for fat and eating it.
Protein is the reason to order it
A 4 oz grilled strip delivers 29.6 g of protein — 59% of the FDA Daily Value of 50 g — for 298 calories. That works out to about 10 calories per gram of protein, and the trimmed version does better still at 224 calories for 32.8 g, closer to 7. MyPlate counts a steak straightforwardly as a protein food.
The row that moves faster than protein is saturated fat. The same 4 oz portion carries 7.8 g, which is 39% of the 20 g Daily Value, so an 8 oz restaurant strip covers roughly three quarters of a day's allowance on its own. Cholesterol is 92 mg, or 31% of the 300 mg Daily Value. If saturated fat is the number you are watching, ordering the smaller steak does more than any cooking method will.
Sodium goes the other way. The steak itself has 59 mg per 4 oz, 3% of the Daily Value. Practically all the sodium on a steakhouse plate arrives after the meat does, in the salt crust, the compound butter and the sauce — that 59 mg is under a tenth of a teaspoon of table salt's worth. A steak is a high-saturated-fat, low-sodium food, which is the reverse of what most people assume about restaurant meat.
How does a New York steak compare to other cuts?
| Cut | Per 100 g | US serving | Calories |
|---|---|---|---|
| New York strip, untrimmed, grilled | 264 kcal | 4 oz (113 g) | 298 kcal |
| Strip, lean only, grilled | 198 kcal | 4 oz (113 g) | 224 kcal |
| Strip, choice grade, grilled | 278 kcal | 4 oz (113 g) | 314 kcal |
| Eye of round steak, lean only, grilled | 149 kcal | 3 oz (85 g) | 127 kcal |
Our take: for weight loss the eye of round wins on paper — the lightest per gram of the four at 149 calories per 100 g, and the highest in protein at 29.52 g per 100 g — but it is a lean, tight cut that punishes overcooking, and nobody orders it for pleasure. The honest middle is the trimmed strip: 224 calories for a 4 oz portion, the steak experience minus the fat edge. Of these four rows only the trimmed strip and the eye of round come in under the untrimmed steak; choice grade goes the other way, adding 16 calories per 4 oz for the marbling. If you are eating for fullness rather than a calorie target, take the 4 oz untrimmed strip at 298 and skip the sauce, which is usually where the rest of the meal's calories hide.
Most popular new york steak 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 |
| Steak House New York Beef Strip Loin Steak | 221 cal |
| Two Rivers Beef Strip Loin Steak | 239 cal |
| Central Food Marinated Tuscan Herb New York Beef Strip Loin Steak | 221 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
New York steak FAQs
How many calories are in an 8 oz New York steak?
599 calories for an 8 oz (227 g) grilled New York strip with the fat edge left on, scaled from the USDA figure of 264 calories per 100 g. That is our own arithmetic, not a USDA serving. Trim the fat cap and the same 8 oz drops to about 449 calories.
How many calories in a 4 oz New York strip steak?
298 calories, cooked and weighed after grilling, from the USDA record for boneless top loin steak trimmed to 1/8 inch of fat. A 4 oz raw steak is a different thing: it weighs less once cooked, and raw meat runs 199 calories per 100 g against 264 grilled.
How much protein is in a New York strip steak?
29.6 g in a 4 oz (113 g) grilled steak, which is 59% of the FDA Daily Value of 50 g. Per 100 g that is 26.18 g. Trimming the fat cap raises protein density rather than lowering it: lean-only strip carries 29.06 g per 100 g.
Does trimming the fat cap change the calories?
Yes, by 66 calories per 100 g. Untrimmed grilled strip is 264 calories per 100 g; the same cut with the fat separated off is 198. On a 4 oz plate that is 298 against 224, a 74-calorie gap for one knife cut before the steak reaches the table.
Do raw and cooked New York steak have the same calories per ounce?
No — raw strip is 199 calories per 100 g and grilled strip is 264, about 33% more per gram, because water leaves during cooking. The calories in the steak barely change; the weight does. Weigh raw and use the raw number, or weigh cooked and use the cooked one.
Is New York strip steak high in sodium?
No — a 4 oz grilled steak has 59 mg of sodium, 3% of the 2,300 mg Daily Value, and 52 mg per 100 g. Steak is naturally low in it. Almost all the sodium on a steakhouse plate arrives after the meat does, in the salt crust, the butter and the sauce.
How does grade (select, choice, prime) change the calories?
By about 31 calories per 100 g between select and choice: 247 against 278 grilled. On a 4 oz portion that is 279 versus 314. Prime is fattier still — the USDA raw prime top loin record is 281 calories per 100 g, above the 199 of a raw all-grades steak.
Is New York strip steak good for a high-protein diet?
29.6 g of protein for 298 calories in a 4 oz portion, about 10 calories per gram of protein. The trimmed version is leaner still: 32.8 g of protein for 224 calories, closer to 7. MyPlate counts steak as a protein food; the grade and the trim decide the rest.
Similar foods
- Steak — 368 cal per regular steak
- Eggnog — 112 cal for 1/2 cup
- Protein Shake — 156 cal per cup
- Bubble Tea — 239 cal per drink
- Apple cider — 114 cal per cup
- Root beer — 152 cal for 12 fl oz glass
Count it without the math
Point the camera at the plate and BodyPal counts the steak for you, fat cap and all.
