Ribeye steak is a popular and delicious cut of beef that is valued for its rich, beefy flavor and generous marbling. When determining the calorie content of ribeye steak, there are a few key factors to consider:
Cut of Steak
The first factor is the specific cut of ribeye. Ribeye steaks are cut from the rib section of the cow, in the rib primal cut between the chuck and the loin. Within the rib primal are several different ribeye cuts:
- Ribeye roll – This is the whole, boneless ribeye muscle after it has been removed from the rib primal. It contains the most marbling.
- Lip-on ribeye – This cut contains the extra outer lip of fat left on the ribeye roll.
- Bone-in ribeye – Ribeye steak with the rib bone still attached. It contains the eye of meat and usually a bit of the spinalis dorsi or “rib cap” meat.
For this article, we will focus on the typical boneless ribeye steak without the lip attached. This is the most common cut used for individual steak portions in restaurants and grocery stores.
Weight of the Steak
The second important factor is the weight of the uncooked steak. For this example, we are calculating the calories in 10 oz of ribeye steak. Here is a conversion reference:
- 1 oz = 28 grams
- 10 oz = 283 grams
So for 10 oz of ribeye, we will base our calorie calculation on 283 grams of uncooked steak weight.
Cooking Method
The third factor that impacts calories is the cooking method. Different cooking techniques can alter the final calorie content of ribeye steak:
- Grilled – This dry-heat cooking method adds little to no extra fat or calories.
- Pan-seared – Cooked in a skillet with a small amount of oil. Adds a minimal amount of calories.
- Browned then braised – Browning in oil then braising in liquid can add some calories from the oil and braising liquid.
- Breaded and fried – Frying after breading adds significant calories from absorbed oil.
For this example, we will calculate calories for a 10 oz ribeye steak that is cooked using a lower-calorie dry heat method like grilling or pan-searing.
Calorie Content of Ribeye Steak
Based on USDA data, a 100g serving of raw, boneless, lip-off ribeye contains:
- 291 calories
- 23g fat
- 0g carbs
- 21g protein
Knowing this baseline calorie amount per 100g, we can calculate the calories in our 10 oz (283g) cooked ribeye steak:
- 283g steak x (291 calories / 100g) = 824 calories
So the total calories in a 10 oz cooked ribeye steak, with minimal added cooking fat or calories, is approximately 824 calories.
Calorie Ranges for Ribeye Steak
While the above calorie estimate is for a typical ribeye steak cooking method, the actual calorie amount may vary somewhat depending on these factors:
| Factor | Calorie Range |
|---|---|
| Cut of ribeye | 800-850 calories per 10 oz |
| Cooking method | 800-1,000+ calories per 10 oz |
| Fat trim | 760-850 calories per 10 oz |
| Thickness and shape | 800-900 calories per 10 oz |
As shown above, calories in a ribeye steak can range from around 760 for a leaner cut cooked with no added fat, up to 1,000+ calories if the steak is breaded and fried in oil. But for an average grilled or pan seared ribeye, you can expect right around 800-850 calories in a 10 oz cooked portion.
Nutrition Facts for Ribeye Steak
Here is the full nutrition data for a 243g (8.5oz) serving of grilled ribeye steak with no added fats or oils, according to the USDA:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 710 | 36% |
| Fat | 51g | 78% |
| Saturated Fat | 22g | 110% |
| Cholesterol | 180mg | 60% |
| Sodium | 75mg | 3% |
| Potassium | 410mg | 11% |
| Carbs | 0g | 0% |
| Fiber | 0g | 0% |
| Sugar | 0g | 0% |
| Protein | 55g | 110% |
As you can see, ribeye is high in fat and cholesterol, but also delivers a significant amount of protein and key minerals like potassium. The calorie count lines up with our previous estimate of around 700-800 calories in an 8-10oz cooked ribeye steak.
Ways to Reduce Ribeye Steak Calories
If you want to lighten up the calorie content of your ribeye steak, here are some tips:
- Trim off any excess visible fat before cooking to reduce the total fat content.
- Choose a leaner cut like a filet mignon instead of ribeye.
- Portion your ribeye into smaller 6-8 oz servings instead of 10+ oz.
- Opt for grilling, broiling, or pan searing instead of frying in oil.
- Avoid adding high-calorie sauces like butter, creams, or cheese-based sauces on your steak.
Healthiest Ways to Eat Ribeye Steak
While ribeye is high in calories and fat, it can still fit into a healthy diet in moderation when prepared properly. Here are some healthy ways to eat ribeye steak:
- Grill, broil, pan sear or air fry instead of frying in oil.
- Trim off excess fat before cooking.
- Portion to 6-8 oz per serving.
- Pair with a salad or non-starchy vegetables.
- Avoid adding high-calorie sauces, butts, or oils.
- Use simple herb seasonings instead of heavy salt or sauces.
Conclusion
A 10 oz portion of ribeye steak contains approximately 824 calories when grilled or pan seared with minimal added fats or oils. This may vary slightly depending on the specific cut, cooking method, and fat trimming. Ribeye is high in saturated fat and cholesterol, but can be incorporated into a healthy diet in moderate portions. Trimming excess fat, portion control, and using lower-calorie cooking methods can help reduce ribeye steak’s calorie count.
