How Many Calories Are in a New York Strip Steak?
A 6 oz New York strip steak, cooked and served the way most people eat it, carries 406 calories. Per 100 g the same steak runs 239 calories, and just over half of those calories come from fat. Protein is the headline here: 46 g in one 6 oz portion.
You'd need to walk about 81 minutes to burn the 406 calories in a 6 oz (170 g) cooked steak.
How long does it take to burn off NY strip steak?
A 6 oz (170 g) cooked steak is 406 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 406 kcal |
|---|---|
| Walking, brisk | 1 hr 21 min |
| Cycling, moderate | 51 min |
| Swimming, moderate | 58 min |
| Jogging | 48 min |
| Weight training, moderate | 1 hr 30 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 (170 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- New York strip steak quick facts
- Servings from one ounce to a whole steak
- Lean only grilled and raw strip steak
- Protein wins but watch the saturated fat
- How does New York strip compare to other steaks
- Most popular new york strip steak brands
- New York strip steak FAQs
New York strip steak quick facts
The record behind this page is FNDDS 2705835, "Beef, steak, strip, NS as to fat eaten". That mouthful of a title means the steak was cooked and eaten without anyone recording how much of the fat cap went down. It is the steak that lands on a plate at home or in a steakhouse, which is the food most people are actually weighing.
Two things about it are worth knowing before you read the table. The sodium is not the sodium of the beef itself, it is the sodium of a seasoned steak: the SR Legacy records for the same cut, cooked without salt, sit at 52 to 60 mg per 100 g. And the calorie figure already assumes water has cooked out, so the grams in the table are cooked grams.
| Nutrient | Per 100 g | Per 6 oz cooked steak (170 g) | % Daily Value |
|---|---|---|---|
| Calories | 239 | 406 | — |
| Total fat | 13.98 g | 23.8 g | 30% |
| Saturated fat | 5.45 g | 9.3 g | 46% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | — |
| Protein | 27.14 g | 46.1 g | 92% |
| Sodium | 361 mg | 614 mg | 27% |
% 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 and no trans fat row because FNDDS does not publish those two fields for this record. Cholesterol and potassium it does publish: the 6 oz portion carries 145 mg of cholesterol, 48% of the 300 mg Daily Value, and 536 mg of potassium, 11% of the 4,700 mg Daily Value. The 614 mg of sodium is a bit more than a quarter teaspoon of table salt.
Servings from one ounce to a whole steak
| Serving | Weight | Calories |
|---|---|---|
| 1 oz cooked | 28 g | 67 kcal |
| 4 oz cooked | 113 g | 270 kcal |
| 6 oz cooked | 170 g | 406 kcal |
| 8 oz cooked | 227 g | 543 kcal |
| One regular steak | 240 g | 574 kcal |
| Per 100 g | 100 g | 239 kcal |
Only two of these rows come straight from USDA: the 100 g line and the one regular steak line, which is the household measure attached to the record. The ounce rows are our own arithmetic from the USDA 100 g figure, not USDA servings, scaled at 28 g to the ounce.
The trap on this food is which side of the stove the ounces were counted. A steakhouse menu that promises a 12 oz strip is quoting the raw weight, and a supermarket package is doing the same. By the time that steak is medium-rare it has lost roughly a quarter of its weight in water, so a 12 oz raw strip eats like about 9 oz cooked. Log the number you weighed on the plate, not the number printed on the package.
Lean only grilled and raw strip steak
| Version | Per 100 g | Portion | Calories |
|---|---|---|---|
| Lean only eaten, fat cap left behind | 216 kcal | 6 oz cooked (170 g) | 367 kcal |
| Lean and fat eaten | 262 kcal | 6 oz cooked (170 g) | 445 kcal |
| Choice strip, grilled, lean and fat | 278 kcal | 6 oz cooked (170 g) | 473 kcal |
| Choice strip, broiled, lean only | 201 kcal | 6 oz cooked (170 g) | 342 kcal |
| Choice strip, raw, lean only | 155 kcal | 8 oz raw (227 g) | 352 kcal |
| Grass-fed strip, raw, lean only | 117 kcal | 4 oz raw (113 g) | 132 kcal |
Read the first two rows together, because they are the same steak with one decision in between. Eating the lean only is 367 calories for 6 oz. Eating the fat cap along with it is 445. That is 78 calories riding on a strip of fat you can see, and saturated fat moves with it, from 7.4 g to 11.2 g.
The raw rows are there to show the shrink, not to be logged as they stand. A 227 g raw lean strip is 352 calories, and the 170 g of cooked lean steak it turns into is 342. Nearly the same food, nearly the same calories, two very different numbers on the scale. That is why raw and cooked records have to be kept apart.
Packaged strip steaks follow the raw pattern. US labels for this cut run from 113 to 232 calories per 100 g, with 4 oz servings printed at 150 to 260 calories, and the grass-fed packages sit at the bottom of that spread. Those are raw package weights, which is why they read lighter than the 239 cooked figure.
Protein wins but watch the saturated fat
One 6 oz strip delivers 92% of the FDA Daily Value for protein in a single item, with zero carbohydrate and zero fiber. Very few foods on the protein page at MyPlate do that in one sitting.
The saturated fat is the row that surprises people. That same portion is 9.3 g, or 46% of the Daily Value, and the Dietary Guidelines for Americans put the ceiling at under 10% of daily calories from saturated fat. Trimming the fat cap takes it to 7.4 g. Choosing the broiled lean-only record instead takes the whole portion down to 342 calories and 5.5 g.
Sodium is the quiet one at 614 mg, 27% of the Daily Value, and almost all of it is the salt that went on before the steak hit the heat. If you are watching sodium, that is the number you control most easily: the unsalted USDA records for the same cut come in under 100 mg per 100 g.
How does New York strip compare to other steaks
| Steak | Per 100 g | US serving | Calories |
|---|---|---|---|
| New York strip, fat eaten unspecified | 239 kcal | 6 oz cooked (170 g) | 406 kcal |
| Top loin, lip-off, lean only, grilled | 211 kcal | 6 oz cooked (170 g) | 359 kcal |
| Top loin, lip-on, lean and fat, grilled | 275 kcal | 6 oz cooked (170 g) | 468 kcal |
| Top sirloin cap, lean only, grilled | 189 kcal | 6 oz cooked (170 g) | 321 kcal |
Our take: strip steak sits in the middle of its own family, and the butcher's trim moves it further than the animal ever did. Of these four, only the top sirloin cap and the trimmed lip-off top loin come in lighter than the strip, and the spread across the same 6 oz is 147 calories. If you want the steak and the calorie budget both, buy it lip-off or trim the cap yourself and you keep the protein while dropping 47 calories against the standard strip. If the fat cap is the reason you ordered it, take the 468 and eat something lighter beside it.
Most popular new york strip 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) |
|---|---|
| Stampede Boneless Beef New York Strip Steak | 113 cal |
| Sutton & Dodge Strip Steak Choice Angus Beef | 211 cal |
| Simple Truth Beef Strip Steak | 196 cal |
| Organic Prairie Beef New York Strip Steak | 232 cal |
| Grass Run Farms Beef New York Strip Steak | 196 cal |
| Marketside Grass-Fed Beef New York Strip Steak | 133 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
New York strip steak FAQs
How many calories are in a 6 oz New York strip steak?
406 calories, based on the USDA figure of 239 per 100 g for a cooked strip steak. That 6 oz weight is the cooked weight on the plate, not the raw weight on the package. The same portion carries 46.1 g of protein and 9.3 g of saturated fat.
How many calories per ounce of New York strip steak?
About 67 calories per cooked ounce, our own arithmetic from the USDA 239 per 100 g figure rather than a USDA serving. Ounces of raw steak are lighter in calories: a lean raw strip runs 155 per 100 g, or roughly 43 calories an ounce.
How many calories in an 8 oz NY strip?
543 calories if those 8 oz are cooked weight, scaled by us from the USDA 100 g figure. If the steak was 8 oz raw, it shrinks on the grill to roughly 6 oz cooked, which lands near 406 calories. Menus and packages almost always quote raw weight.
How much protein is in a New York strip steak?
46.1 g in a 6 oz cooked portion, which is 92% of the FDA Daily Value of 50 g. A full restaurant-size steak of 240 g brings about 65 g. Trimming to lean only barely changes it: that cut is 28.05 g of protein per 100 g.
Raw or cooked: which weight should I log?
Cooked, if you use the 239 per 100 g figure. A choice strip is 155 calories per 100 g raw and 201 cooked once the water leaves, so logging raw grams against a cooked number undercounts. Weigh the steak after it comes off the heat, or log the raw weight against a raw record.
Does trimming the fat cap change the calories?
Yes, by 78 calories in a 6 oz portion. USDA separates the two: eating the lean only is 216 per 100 g, or 367 for 6 oz, while eating the lean and fat is 262 per 100 g, or 445. Saturated fat moves with it, from 7.4 g to 11.2 g.
Is New York strip steak good for weight loss?
It can be, at 406 calories for 6 oz with 46.1 g of protein and zero carbohydrate. The lean-only version drops to 367 for the same weight. If calories are tight, a 4 oz cooked portion at 270 calories still delivers 31 g of protein, more than half the Daily Value.
How many calories in a grilled New York strip steak?
473 calories for 6 oz of choice strip grilled with the fat cap left on, from the USDA record at 278 per 100 g. Broiled and trimmed to lean only, the same 6 oz is 342. The grill does not add calories; the fat you leave on the plate decides it.
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 board and BodyPal counts the steak for you, fat cap and all.
