How Many Calories in a New York Strip Steak?
A 6 oz New York strip is 449 calories on the plate, which is 264 calories per 100 g of cooked steak. The 12 oz cut sitting in the butcher case is 677 calories, because steak is sold by its raw weight and eaten at about three quarters of it. Those two numbers answer almost every question people have about this cut.
You'd need to walk about 90 minutes to burn the 449 calories in a 6 oz cooked steak.
How long does it take to burn off a New York strip?
A 6 oz cooked steak is 449 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 449 kcal |
|---|---|
| Walking, brisk | 1 hr 30 min |
| Cycling, moderate | 56 min |
| Swimming, moderate | 1 hr 4 min |
| Jogging | 53 min |
| Weight training, moderate | 1 hr 40 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 (6 oz); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- New York strip quick facts
- What you buy vs. what you eat
- Steak calories by the ounce
- On the plate: 3 oz, 6 oz and the whole steak
- What trimming the fat cap saves
- Prime, choice and the grade sticker
- The sodium is the cook, not the steak
- Zinc, iron and B12 in one steak
- How does New York strip compare?
- Most popular New York strip steak brands
- FAQ
New York strip quick facts
One cut, a shelf full of names. New York strip, NY strip, strip steak and top loin steak are the same boneless piece of short loin; leave the bone on and the menu calls it a Kansas City strip, and an older butcher may still say shell steak. It is not top sirloin, which comes from further back and carries its own numbers.
The reference below is USDA's top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled (SR Legacy record 174714). That is the steak most Americans actually buy: fat cap left on, average grade, thrown on a grill.
| Nutrient | Per 100 g | Per 6 oz cooked (170 g) | % Daily Value |
|---|---|---|---|
| Calories | 264 | 449 | — |
| Total fat | 17.7 g | 30.1 g | 39% |
| Saturated fat | 6.9 g | 11.8 g | 59% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | — |
| Protein | 26.2 g | 44.5 g | 89% |
| Sodium | 52 mg | 88 mg | 4% |
| Cholesterol | 81 mg | 138 mg | 46% |
| Potassium | 265 mg | 451 mg | 10% |
% 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 on this page. USDA publishes one only where sugar has been added to a product, and a single-ingredient cut of beef has nothing added to it, so the row would sit empty. Total sugars carry no Daily Value under the FDA label rules either, which is why that cell is blank.
Two rows do the work. Protein at 44.5 g is 89% of the day in one steak, an unusually good return for 449 calories. Saturated fat at 11.8 g is 59% of the day, and the Dietary Guidelines for Americans put the ceiling at under 10% of calories. The fat cap section below is where you can do something about it.
What you buy vs. what you eat
USDA quietly gives away the number nobody uses. The same 36 samples were weighed twice: one raw steak comes in at 302 g, the same steak grilled comes off at 235 g. That is a yield of about 78%.
Run a restaurant menu through it. A "12 oz New York strip" is 340 g of raw beef, so what reaches your plate is roughly 265 g of cooked steak — about 9.3 oz. You were never going to eat twelve ounces of meat.
This is also why a package label says 199 calories per 100 g while your food app says 264. Water leaves, calories do not.
One rule, then:
- Weigh it raw, use the raw number: 199 calories per 100 g (SR Legacy 171775).
- Weigh it cooked, use the cooked number: 264 calories per 100 g.
- Never mix them. A 340 g raw steak logged at the cooked rate comes out at 898 calories instead of 677 — a 33% overcount on a single dinner.
The two USDA records disagree by 3% on the whole steak: 302 g raw is 601 calories, 235 g cooked is 620. They are separate composite samples of the same cut, not evidence that grilling creates calories, and averaging them would produce a number that describes neither. This page keeps them apart: ounce questions get answered from the raw record, plate questions from the cooked one.
Steak calories by the ounce
These are package and menu sizes, so every row is raw weight from record 171775.
| Raw size | Weight | Calories | Protein | Fat |
|---|---|---|---|---|
| 1 oz | 28 g | 56 | 6.0 g | 3.6 g |
| 4 oz | 113 g | 225 | 24.1 g | 14.3 g |
| 6 oz | 170 g | 338 | 36.2 g | 21.6 g |
| 8 oz | 227 g | 452 | 48.3 g | 28.8 g |
| 10 oz | 284 g | 565 | 60.5 g | 36.0 g |
| 12 oz | 340 g | 677 | 72.4 g | 43.1 g |
| 14 oz | 397 g | 790 | 84.5 g | 50.3 g |
| 16 oz (1 lb) | 454 g | 903 | 96.7 g | 57.6 g |
The 8 oz steak is the size America searches for most, and at 452 calories it is a reasonable dinner centerpiece. The 12 oz is where a steakhouse order turns into 677 calories before the potato arrives, and a 16 oz strip is 903 calories of beef alone.
Per ounce, the arithmetic is simple: 56 calories raw, 75 calories cooked. Same meat, different water content.
One cross-check: USDA's newest Foundation sample of raw NY strip (record 2727572, 2025) lands at 190 to 196 calories per 100 g depending on which Atwater factors you apply, against 199 in the older record. A spread under 5% on beef is normal, and the SR numbers hold.
On the plate: 3 oz, 6 oz and the whole steak
Now the cooked side, from record 174714 at 264 calories per 100 g.
| Cooked serving | Weight | Calories | Protein | Fat |
|---|---|---|---|---|
| 1 oz | 28 g | 75 | 7.4 g | 5.0 g |
| 3 oz (USDA serving) | 85 g | 224 | 22.3 g | 15.0 g |
| 6 oz | 170 g | 449 | 44.5 g | 30.1 g |
| 1 whole steak | 235 g | 620 | 61.5 g | 41.6 g |
The 3 oz serving is the one nutrition labels are built around, and it is small: a piece of steak about the size of a deck of cards, 224 calories. Most people eat two to three of them in a sitting without noticing.
There is one logging trap worth naming. People measure meat in cups, the way they measure rice, and USDA's survey record for strip steak does list one: 1 cup of diced steak is 135 g and 354 calories, 58% more than the official 3 oz serving. A cup is a measure made for grains and liquids; for beef it quietly inflates everything you log.
What trimming the fat cap saves
The single biggest lever on this page is the strip of fat along the edge of the steak. USDA scores the same cut both ways: lean and fat together, 264 calories per 100 g; lean only (record 173071), 198.
| Serving | Lean and fat | Lean only | Saved |
|---|---|---|---|
| 3 oz cooked (85 g) | 224 | 168 | 56 |
| 6 oz cooked (170 g) | 449 | 337 | 112 |
| 1 whole cooked steak (235 g) | 620 | 465 | 155 |
| 4 oz raw (113 g) | 225 | 162 | 63 |
| 12 oz raw (340 g) | 677 | 486 | 191 |
Saturated fat moves further than calories do. A whole 235 g steak eaten lean and fat carries 16.3 g of saturated fat — 81% of the Daily Value, nearly the entire day. Cut the cap off and it drops to 8.1 g, or 40%. The portion on your plate does not shrink at all; only the border does.
The lip-on record also lists 1.04 g of trans fat per 100 g. In beef that is ruminant trans fat, formed in the animal rather than added during processing, and a normal feature of every USDA beef record.
Prime, choice and the grade sticker
The grade shield on the package moves the calorie count more than your grill does. All three of these are the same top loin cut, cooked, with the fat cap on:
| USDA grade | Record | Per 100 g | Whole 235 g steak |
|---|---|---|---|
| All grades | 174714 | 264 | 620 |
| Choice | 168718 | 278 | 653 |
| Prime | 169541 | 310 | 729 |
Prime versus all grades is 46 calories per 100 g, which is about 108 extra calories on one steak. That is what the marbling costs you, and USDA's grading standards are built on exactly that intramuscular fat.
Trim level matters almost as much. A lip-off strip trimmed flush to 0" of fat comes in at 223 calories per 100 g cooked (record 170239), 41 fewer than the 1/8"-trim steak in the main table. Read the label before you assume which one is in your cart.
The sodium is the cook, not the steak
A New York strip is close to sodium-free until somebody seasons it. The plain grilled record holds 52 mg per 100 g, which is 88 mg in a 6 oz steak, or 4% of the day.
Then look at USDA's survey record for strip steak as Americans actually eat it (record 2705836): 361 mg per 100 g. That is 614 mg in a 6 oz portion, 27% of the day, and about a quarter teaspoon of table salt. Every one of the 309 extra milligrams per 100 g came from the kitchen, not the cow.
The same record gives the restaurant sizes, seasoning included:
| Steak as served | Weight | Calories | Sodium |
|---|---|---|---|
| Thin cut | 180 g | 472 | 650 mg |
| Regular cut | 240 g | 629 | 866 mg |
| Thick cut | 360 g | 943 | 1,300 mg |
A thick-cut steakhouse strip carries 1,300 mg of sodium, well over half a 2,300 mg day, and 943 calories. If you are watching sodium, the steak is not your problem; the crust of salt on it is, and that is the one variable entirely under your control at home.
Zinc, iron and B12 in one steak
Calorie pages rarely bother with the minerals, which is a shame, because this is where a strip steak earns its place. A 6 oz cooked portion delivers:
- Vitamin B12: 3.20 mcg — 133% of the Daily Value. One steak covers the day and then some. NIH's B12 fact sheet notes that beef is among the densest food sources.
- Zinc: 7.07 mg — 64% of the Daily Value. NIH lists beef as the largest contributor of zinc to the American diet.
- Iron: 4.22 mg — 23% of the Daily Value, in the heme form found in red meat.
- Potassium: 451 mg — 10%, and cholesterol: 138 mg — 46%.
Set against 449 calories, that is a dense package. MyPlate counts a 6 oz steak as 6 ounce-equivalents of protein foods, which for most adults is the whole day's group in one sitting.
How does New York strip compare?
Same specification for every row: separable lean and fat, trimmed to 1/8" fat, all grades, cooked, at the standard 3 oz (85 g) serving.
| Steak | Per 100 g | 3 oz cooked | Protein | Fat |
|---|---|---|---|---|
| New York strip | 264 | 224 | 22.3 g | 15.0 g |
| Ribeye | 291 | 247 | 20.1 g | 18.5 g |
| T-bone | 289 | 246 | 20.9 g | 17.3 g |
| Filet mignon | 267 | 227 | 22.5 g | 14.6 g |
| Top sirloin | 243 | 207 | 22.9 g | 12.1 g |
Our take: if the lowest number is what you want, top sirloin wins at 207 calories for 3 oz and nothing else on the list is close. But the ribeye reputation is overblown — 23 calories separates it from a strip at this size, which is a splash of pan sauce, and the strip returns more protein per calorie than any of the fatty cuts (99 mg of protein per calorie against ribeye's 81). Order the strip when you want the protein and the sear; order the sirloin when you want the calories low; the T-bone is a ribeye-sized number with a bone in the middle of 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 raw) |
|---|---|
| Simple Truth Angus Beef Strip Steak (Kroger) | 205 cal |
| Marketside Grass-Fed Beef New York Strip Steak (Walmart) | 133 cal |
| Simply Balanced New York Strip Steak (Target) | 205 cal |
| Meijer New York Strip Beef Steak | 277 cal |
| Private Selection Prime Beef Strip Steak (Kroger) | 277 cal |
| Open Nature 100% Grass Fed Angus New York Strip Steak | 161 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
New York strip FAQs
How many calories are in a New York strip steak?
A whole cooked strip steak averages 620 calories for 235 g, which is USDA's mean cooked steak weight. The standard 3 oz serving is 224 calories and a 6 oz portion is 449, both at 264 calories per 100 g of grilled steak with the fat cap left on.
How many calories in a 12 oz New York strip?
677 calories. A 12 oz steak is 340 g of raw beef at 199 calories per 100 g, and that is the weight printed on the package or the menu. After grilling it loses about 22% of its weight in water, so roughly 265 g of cooked steak reaches the plate carrying the same 677 calories.
How many calories in an 8 oz strip steak?
452 calories for an 8 oz steak, using the 227 g raw weight you buy it at. It also brings 48.3 g of protein and 28.8 g of fat. Trim the fat cap off before cooking and the same steak drops to about 325 calories, using USDA's lean-only record.
How many calories in a 10 oz strip steak?
565 calories, from 284 g of raw steak at 199 calories per 100 g, with 60.5 g of protein and 36.0 g of fat. That is the raw weight; on the plate the cooked steak weighs closer to 220 g, though the calories stay where they are.
How many calories in a 6 oz New York strip?
449 calories if the 6 oz is measured after cooking, which is how a steak is usually weighed on a plate. If 6 oz was the raw weight on the package, the answer is 338 calories, because 170 g of raw strip runs at 199 calories per 100 g rather than 264.
How much protein is in a New York strip steak?
44.5 g of protein in a 6 oz cooked steak, which is 89% of the Daily Value. A 3 oz serving gives 22.3 g and a whole 235 g steak gives 61.5 g. Trimming to lean only raises the protein density further, to 29.06 g per 100 g against 26.18 g with the fat cap on.
How many calories are in a New York strip per ounce?
56 calories per ounce raw and 75 calories per ounce cooked. The difference is water, not fat: grilling drives off about 22% of the weight, so the calories concentrate into fewer grams. Use the raw figure for package weights and the cooked figure for anything you weigh on the plate.
Is New York strip a healthy steak?
A 3 oz cooked serving is 224 calories, 22.3 g of protein, 5.9 g of saturated fat (29% of the Daily Value) and just 44 mg of sodium. The saturated fat is the limiting number, since the Dietary Guidelines cap it at under 10% of daily calories. Trimming the fat cap cuts it roughly in half.
Similar foods
- Beef — 223 cal for 3 oz cooked
- Pizza — 317 cal per slice
- Pork Shoulder — 229 cal per 3 oz
- Burger Patty — 230 cal per patty
- Hot wings — 571 cal for 6 wings
- Ribs — 267 cal for 3 ribs
Count it without the math
Point the camera at the steak and BodyPal handles the calories, the protein and the sodium for you, raw weight or cooked.
