Grilled steak calories come to 539 for one 208 g steak and 259 per 100 g, based on USDA values for a grilled ribeye cap trimmed to lean only. The split is what stands out: fat supplies 60% of those calories, yet one steak still delivers 50.4 g of protein, 101% of the daily value.
539kcal
1 steak · 208 g, grilled, ribeye cap, lean only
37%protein
50 gProtein
4 gCarbs
36 gFat
How to burn off 539 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Grilled, ribeye cap, lean only · per 208 g
Calories
539 kcal
Protein
50 g
Carbohydrate
3.8 g
Fat
36 g
Saturated fat
12.4 g
Cholesterol
162 mg
Sodium
179 mg
Potassium
726 mg
Iron
6.4 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 →
Grilled steak: 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
1 steak (208 g)
539
50.4 g
3.8 g
35.8 g
179 mg
27%
3 oz portion (85 g)
220
20.6 g
1.5 g
14.6 g
73 mg
11%
Lean cut (85 g)
151
24.3 g
0 g
5.3 g
58 mg
8%
100 g
259
24.2 g
1.8 g
17.2 g
86 mg
13%
3 × 1 steak (208 g)
1,616
151.3 g
537 mg
5 × 1 steak (208 g)
2,694
252.1 g
894 mg
One whole steak covers 27% of a day's calories
A full 208 g steak lands at 539 calories, which is 27% of the daily value on its own. That is a large plate of meat by most standards, and it is the serving people tend to underestimate because a single steak looks like a single portion. The protein is equally large: 50.4 g, enough to clear the full daily value.
Cut it down and the numbers fall fast. A 3 oz portion (85 g) comes to 220 calories and 20.6 g of protein, or 11% of daily calories. Weighed at 100 g, you get 259 calories. If you split one steak with someone, you are close to that 100 g range rather than the full 539.
Grilling for a crowd is where totals climb. Two steaks add up to 1,077 calories, three reach 1,616, and five come to 2,694. Sodium scales too, from 358 mg for two steaks to 894 mg for five, though it stays modest compared with the calories. Weigh the cooked meat once and you will know which of these rows your plate actually matches.
Fat brings 60% of the calories, not protein
Per 100 g, this grilled steak carries 17.2 g of fat, 24.2 g of protein and 1.8 g of carbs. Because fat packs more energy per gram, it ends up supplying 60% of the calories, while protein accounts for 37% and carbs only 3%. Even with the visible fat trimmed off, a ribeye cap stays a rich cut.
The leaner option on the page shows how much the cut matters. The lean cut serving (85 g) has 151 calories, 24.3 g of protein and just 5.3 g of fat. Compare that with the 3 oz portion of grilled ribeye cap at 220 calories and 14.6 g of fat. Same weight, similar protein, far less fat.
So if your goal is protein per calorie, the cut choice beats any grilling trick. Ribeye cap is about flavor and marbling. A leaner steak gives you nearly the same protein for noticeably fewer calories. Neither is wrong; just know which one is on your plate before you log it.
Sodium stays low until you season it
Plain grilled steak is not a salty food. One 208 g steak has 179 mg of sodium, 8% of the daily value, and a 3 oz portion has 73 mg, just 3%. Those figures describe the meat itself. Rubs, marinades, steak sauce and a heavy hand with the salt shaker are what push a steak dinner into high-sodium territory.
The rows worth a glance are saturated fat and cholesterol. Per 100 g, the steak has 6 g of saturated fat and 78 mg of cholesterol. If you track either, the 100 g row is the cleanest reference, and portion size is your main lever because both rise with every extra ounce.
On the plus side, the same 100 g brings 349 mg of potassium. Fiber and sugars both read 0, which is expected for plain meat. Everything a balanced plate needs in those two rows has to come from the sides.
Build the plate around what steak lacks
Since steak brings 0 g of fiber, the sides do the heavy lifting. Grilled vegetables, a big salad or a baked potato add fiber and volume without changing the protein story. A smaller portion of steak next to a full plate of vegetables tends to feel more satisfying than a bigger steak on its own.
Watch the extras that sneak in. Butter basted over the top, creamy sauces and cheesy sides can add as much as the steak itself. If you are tracking calories, log them separately so the 539 for the steak stays an honest number.
For quick logging, BodyPal can log grilled steak from a photo, and you can adjust the weight to match whether you ate the full steak or a 3 oz portion.
How does grilled steak compare?
Here is how grilled ribeye cap steak stacks up against t-bone, new york strip and steak tip, per 100 g and per usual serving.
Verdict: For the fewest calories pick steak tip, at 177 per 100 g with 27.1 g of protein and 6.8 g of fat, while grilled ribeye cap is the richest at 259. If you watch sodium, skip the new york strip steak oz entry at 361 mg per 100 g and choose t-bone at 198 calories and 71 mg instead.
Grilled steak FAQs
How many calories are in a grilled steak?
About 539 calories in one 208 g grilled steak, or 220 calories in a 3 oz portion (85 g).
Is grilled steak good for weight loss?
A 3 oz portion has 220 calories, 20.6 g protein and 14.6 g fat. The same size of a lean grilled shoulder cut has 151 calories, 24.3 g protein and 5.3 g fat.
Grilled steak vs t-bone steak: which has more calories?
The t-bone is higher: 294 calories per 100 g with its fat, against 259 calories per 100 g for this trimmed cut.
How much protein is in grilled steak?
24.2 g of protein per 100 g, so one 208 g steak gives about 50.4 g, with 0 g carbs.
How many calories are in 100 grams of grilled steak?
100 g of grilled steak has 259 calories, with 24.2 g of protein, 17.2 g of fat and 1.8 g of carbs. That covers 13% of daily calories and 48% of the protein daily value.
What are the nutrition facts for one grilled steak?
One 208 g grilled steak has 539 calories, 50.4 g of protein, 35.8 g of fat, 3.8 g of carbs and 179 mg of sodium. Sugars are 0 g, and the protein covers 101% of the daily value.
How many calories are in a BBQ steak?
A plain grilled or BBQ ribeye cap steak has 539 calories for a 208 g steak and 259 per 100 g. Barbecue sauce, rubs and butter are extra, so log them on top of the meat.
How many calories are in a 3 oz grilled steak?
A 3 oz portion (85 g) of grilled steak has 220 calories, 20.6 g of protein and 14.6 g of fat. A lean cut of the same 85 g weight comes in lower at 151 calories.
Which grilled meat cut has the fewest calories?
Of the steaks compared here, steak tip is lowest at 177 calories per 100 g, followed by t-bone at 198. Grilled ribeye cap sits highest at 259 per 100 g because of its fat.
