How many calories are in steak tips?
A 4 oz cooked steak tip serving is 200 calories. Per 100 g the grilled cut runs 177 calories, with 27.12 g of protein and nothing at all from carbohydrate. Steak tips are one of the few beef orders where the weight on the plate, not the sauce, decides the number.
You'd need to walk about 40 minutes to burn the 200 calories in a 4 oz (113 g) cooked serving.
How long does it take to burn off steak tips?
A 4 oz (113 g) cooked serving is 200 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 200 kcal |
|---|---|
| Walking, brisk | 40 min |
| Cycling, moderate | 25 min |
| Swimming, moderate | 29 min |
| Jogging | 24 min |
| Weight training, moderate | 44 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
- Steak tip quick facts
- US servings from one ounce to an 8 oz plate
- From raw steak to choice grade to tri-tip
- Protein is the row that earns its keep
- How does a steak tip compare?
- Most popular steak tip brands
- FAQ
Steak tip quick facts
What US butcher counters sell as steak tips or sirloin tip steak is the knuckle, and the record that matches it is SR Legacy 173370, "Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled". Two choices inside that description matter. It is the cooked row, because nobody eats this raw and the searching cook is holding a finished steak. And it is "all grades", which averages choice and select instead of picking a grade on the shopper's behalf.
| Nutrient | Per 100 g | Per 4 oz cooked (113 g) | % Daily Value |
|---|---|---|---|
| Calories | 177 | 200 | — |
| Total fat | 6.78 g | 7.7 g | 10% |
| Saturated fat | 2.53 g | 2.9 g | 14% |
| Carbohydrate | 0 g | 0 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0 g | 0 g | — |
| Protein | 27.12 g | 30.6 g | 61% |
| Sodium | 52 mg | 59 mg | 3% |
| Cholesterol | 77 mg | 87 mg | 29% |
| Potassium | 377 mg | 426 mg | 9% |
% 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 here, because the SR Legacy edition of this record does not publish either. For plain grilled beef with no marinade that is not much of a loss: the total sugars line is already zero, so added sugars could not be anything else. The percentages come from the FDA's Daily Values for the Nutrition Facts label.
US servings from one ounce to an 8 oz plate
| Serving | Weight | Calories |
|---|---|---|
| 1 oz cooked | 28 g | 50 kcal |
| 3 oz cooked | 85 g | 150 kcal |
| 4 oz cooked | 113 g | 200 kcal |
| 6 oz steak, cooked | 170 g | 301 kcal |
| 8 oz plate, cooked | 227 g | 402 kcal |
| Per 100 g | 100 g | 177 kcal |
Every ounce figure in that table is our own arithmetic from the USDA 100 g number, not a USDA serving. Steak is sold by weight and eaten by the piece, so the ounces on the package are the only honest unit here.
The trap is which weight you use. All of these are cooked weights. A 6 oz steak that reads 6 oz on the butcher's scale is raw, and it will not be 6 oz once it comes off the grill — water leaves. Weigh the steak after it rests and use the cooked row, or use the raw row against the raw weight, but never mix the two. The old kitchen rule of thumb still works: about 4 oz raw lands near 3 oz cooked.
That single distinction is worth 24% on this cut, and the next section shows why.
From raw steak to choice grade to tri-tip
| Version | Per 100 g | Typical portion | Calories |
|---|---|---|---|
| Tip center steak, choice, grilled | 188 kcal | 4 oz (113 g) | 212 kcal |
| Tip center steak, all grades, grilled | 177 kcal | 4 oz (113 g) | 200 kcal |
| Tip side steak, choice, grilled | 174 kcal | 4 oz (113 g) | 197 kcal |
| Tip side steak, all grades, grilled | 168 kcal | 4 oz (113 g) | 190 kcal |
| Tip center steak, select, grilled | 162 kcal | 4 oz (113 g) | 183 kcal |
| Tip side steak, select, grilled | 160 kcal | 4 oz (113 g) | 181 kcal |
| Tip center steak, raw | 143 kcal | 1 steak (197 g) | 282 kcal |
| Tri-tip steak, broiled | 265 kcal | 4 oz (113 g) | 299 kcal |
Every 4 oz figure in that table is our own arithmetic from the USDA 100 g value; only the raw 197 g steak is a USDA serving weight.
Read the raw line first. The same cut, uncooked, is 143 calories per 100 g against 177 grilled — a jump of 34, or 24%. Almost none of that is fat. Raw carries 5.89 g of fat per 100 g, grilled 6.78 g; the meat simply gets denser as water goes. A whole raw steak of 197 g is 282 calories no matter how you cook it, and that number does not change when the scale afterwards says something smaller.
Grade does less than people assume. Choice tip center is 188 per 100 g, select 162 — 26 apart, and the whole difference is marbling: 8.13 g of fat against 5.32 g. Over a 4 oz portion that is 212 against 183, which is under 30 calories. If a package says choice, do not bother re-logging it; if it says select and you want the leanest option in the case, tip side select at 160 per 100 g is the lowest grilled record in the whole knuckle family.
Retail steak tips that arrive already marinated are a different food. Bourbon, teriyaki and steakhouse-flavored packs sit around 143 to 152 calories per 100 g, so 160 to 170 calories in the 4 oz serving on their label — lower than plain grilled, because the marinade is water weight. The sodium is where they charge you, and that comes next.
Protein is the row that earns its keep
A 4 oz serving delivers 30.6 g of protein for 200 calories. That is 61% of the 50 g Daily Value out of 10% of the day's calories, and it is the reason this cut sits in so many food logs. For a lunch built around MyPlate's protein foods group, 4 oz of grilled tips plus a starch and a vegetable lands in the 350 to 450 calorie range that most people aim for at midday.
Two rows deserve a second look. Cholesterol is 87 mg in that serving, 29% of the 300 mg Daily Value, which is high relative to the calories — red meat generally is. Saturated fat is milder than the reputation suggests: 2.9 g, or 14% of the 20 g Daily Value, so a 4 oz portion leaves most of the day's allowance intact.
Sodium is the row that flips. Plain grilled steak tips are 59 mg per serving, 3% of the Daily Value — nothing. USDA's Branded records for flavored and marinated steak tips run 518 to 580 mg per 100 g, roughly ten times the 52 mg of the plain cut. If you are watching sodium, the plain steak with salt added at the table is the better pick, and the difference is far bigger than any calorie gap between the two.
How does a steak tip compare?
| Cut | Per 100 g | US portion | Calories |
|---|---|---|---|
| Sirloin tip steak, grilled | 177 kcal | 4 oz cooked (113 g) | 200 kcal |
| Tri-tip steak, broiled | 265 kcal | 4 oz cooked (113 g) | 299 kcal |
| Top loin steak, lean only, select, raw | 133 kcal | 4 oz raw (113 g) | 150 kcal |
| Shoulder top blade steak, lean only, select, raw | 133 kcal | 4 oz raw (113 g) | 150 kcal |
The last two rows are raw records, and USDA has no grilled equivalent trimmed the same way, so they are not a like-for-like plate comparison — cook them and they will climb the way the tip did.
Our take: the name is the expensive part. Tri-tip and sirloin tip share three letters and 88 calories per 100 g of daylight, which is 99 calories on a 4 oz plate, so if you ordered "tips" and logged tri-tip you overcounted by half a snack. For weight loss, sirloin tip select is the pick — 183 calories in 4 oz with the protein essentially unchanged. For a meal that keeps you full through the afternoon, the plain 6 oz steak at 301 calories and 46 g of protein does more per calorie than any of the marinated packs.
Most popular steak tip 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) |
|---|---|
| Archer Farms Bourbon Black Pepper Beef Sirloin Steak Tips | 152 cal |
| Swift Boneless Beef Shoulder Petite Tender Steak Tips | 143 cal |
| Freirich Steakhouse Flavor Beef Steak Tips | 143 cal |
| Freirich Teriyaki Style Flavor Beef Steak Tips | 143 cal |
| Performance Tenderloin Steak Tips | 143 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Steak tip FAQs
How many calories are in steak tips?
A 4 oz cooked serving carries 200 calories, and the cut runs 177 calories per 100 g. That is the USDA figure for knuckle tip center steak, all grades, trimmed and grilled. A 6 oz plate comes to 301 calories, an 8 oz plate 402, and a single ounce 50.
How many calories in 4 oz of steak tips?
200 calories in 4 oz (113 g) of grilled steak tips, with 30.6 g of protein, 7.7 g of fat and no carbohydrate at all. Choice-grade tips push the same portion to 212 calories and select drops it to 183. The 4 oz here is the cooked weight, measured after grilling.
Are steak tips high in protein?
Yes — 30.6 g of protein in a 4 oz cooked serving, which is 61% of the 50 g Daily Value for 200 calories. Per 100 g the cut carries 27.12 g. Very little rides along with it: zero carbohydrate, zero fiber, and 59 mg of sodium in that serving.
Do steak tips have carbs?
Zero. Plain grilled steak tips have 0 g of carbohydrate, 0 g of fiber and 0 g of sugars per 100 g, so all 200 calories in a 4 oz serving come from protein and fat. Marinated or sauced retail tips are a different product and can bring sugars with them.
Raw or cooked, which weight do I log?
Log the cooked weight against the cooked row. Raw knuckle tip center is 143 calories per 100 g and grilled it is 177, a 24% jump that comes from water leaving rather than from added fat. A rough rule at the counter: 4 oz raw lands near 3 oz cooked.
Are steak tips the same as tri-tip?
No, and the gap is wide: tri-tip is 265 calories per 100 g against 177 for sirloin tip. In a 4 oz cooked portion that is 299 calories versus 200. Tri-tip comes from the bottom sirloin butt and carries 15.18 g of fat per 100 g; sirloin tip carries 6.78 g.
Are steak tips lean?
Reasonably lean: 6.78 g of total fat and 2.53 g of saturated fat per 100 g, which works out to 7.7 g and 2.9 g in a 4 oz serving, or 10% and 14% of those Daily Values. Select-grade tip side steak is leaner still, at 3.91 g of fat per 100 g.
How much sodium is in marinated steak tips?
Plain grilled steak tips carry 52 mg of sodium per 100 g, or 59 mg in a 4 oz serving, which is 3% of the 2,300 mg Daily Value. Marinated retail tips are another story: USDA Branded records for flavored steak tips run 518 to 580 mg per 100 g, about ten times as much.
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, grade and all.
