A 16 oz grilled T-bone steak contains a significant amount of calories and other nutrients. The exact calorie count can vary depending on factors like the cut of meat, cooking method, and degree of doneness. However, on average, a 16 oz (453g) T-bone steak contains around 1300 calories.
Calories in Different Cuts of Steak
The T-bone steak comes from the short loin primal cut and contains parts of two different muscles – the tenderloin and the strip loin. The tenderloin is the most tender cut of beef while the strip loin is slightly chewier but still very flavorful. A T-bone gets its name from the T-shaped bone that separates these two cuts of meat.
Since a T-bone contains both the tenderloin and strip loin, it typically has a moderate amount of marbling (intramuscular fat). Marbling is important when determining calorie content because fat contains 9 calories per gram, compared to just 4 calories per gram of protein or carbohydrates.
Here is how the calorie counts in a 16 oz uncooked steak differ for various cuts of beef:
- T-bone steak: 1300 calories
- Ribeye steak: 1120 calories
- Strip steak: 1080 calories
- Tenderloin steak: 1040 calories
- Sirloin steak: 960 calories
- Flank steak: 880 calories
As you can see, the fattier cuts like ribeye and T-bone have the most calories per pound. Leaner cuts like sirloin have less marbling so contain fewer calories from fat.
Calories Added During Cooking
The cooking method can also impact the calories in a T-bone steak. Dry heat cooking techniques like grilling, broiling, pan frying and roasting generally add minimal extra calories. On the other hand, cooking with added fats or oils results in more calories:
- Grilled: No added calories
- Broiled: No added calories
- Pan-fried in oil: Adds about 40 calories
- Roasted in oil: Adds about 60 calories
For example, pan frying a steak adds around 40 extra calories from using 2 tsp of oil. Deep frying would add even more. Keep this in mind if trying to closely watch your calorie intake.
Degree of Doneness
How rare or well-done a steak is cooked also impacts its final calorie content. As beef cooks, it loses moisture and shrinks in size. A well-done steak weighs significantly less than the same cut cooked rare. However, calories are determined based on the raw weight of the steak before cooking. This means a well-done steak will have a higher calorie density – more calories per ounce.
Here is an estimate of how many calories there are per ounce of cooked steak at different degrees of doneness, starting with a raw 16 oz T-bone steak containing around 1300 calories total:
| Doneness | Estimated Cooked Weight | Calories per Ounce |
|---|---|---|
| Raw | 16 oz | 81 calories (1300 calories total) |
| Rare | 14 oz | 93 calories |
| Medium Rare | 12 oz | 108 calories |
| Medium | 10 oz | 130 calories |
| Medium Well | 8 oz | 163 calories |
| Well Done | 6 oz | 217 calories |
As shown, the more cooked a steak is, the greater the concentration of calories per ounce. This is because the weight shrinks significantly due to moisture loss, despite the total calorie count remaining stable. So if monitoring your calories, be aware that a well-done steak will have more calories per piece compared to a rare or medium-rare steak of equal size.
Nutritional Contents
In addition to calories and fat, T-bone steak contains a variety of other nutrients:
- Protein: Around 60g. Important for building and repairing muscle tissue.
- Iron: Around 3 mg. Helps carry oxygen throughout the body.
- Zinc: Around 7 mg. Supports immune function and cell growth.
- Selenium: Around 32mcg. Has antioxidant properties to protect cells.
- Vitamin B12: Around 2 mcg. Needed to form DNA and red blood cells.
- Niacin: Around 6 mg. Helps convert food into energy.
In addition to these nutrients, steak provides vitamins B6, B3, and B2 in significant amounts. It’s also rich in minerals like phosphorus, magnesium, and copper.
Despite its high protein and mineral content, steak does not contain any carbohydrates or fiber, and does not have significant amounts of other vitamins like vitamin C or D.
Portion Size Matters
When determining how a food fits into your overall diet, portion size is just as important as total calories and nutrients. Here are some examples of steak portion sizes and their calorie amounts:
- 3 oz serving: 380 calories
- 6 oz serving: 760 calories
- 12 oz serving: 1520 calories
- 16 oz serving: 2040 calories
The recommended serving size for lean protein like steak is 3-4 ounces. But steakhouses and restaurants sometimes serve 12 oz or 16 oz steaks. Consuming these larger portions significantly increases the calorie intake.
When cooking steak at home, use a food scale to carefully measure portions. Cutting the steak in half or thirds makes it easier to estimate appropriate serving sizes. Proper portioning provides all the nutrients from steak while keeping calorie intake reasonable.
Comparing Steak to Other Proteins
Compared to other common sources of protein, steak is amongst the highest in calories and fat:
| Protein Source (3 oz cooked serving) | Calories | Fat (g) |
|---|---|---|
| 85% Lean Ground Beef | 200 | 12 |
| Chicken Breast | 140 | 3 |
| Salmon | 175 | 8 |
| Tofu | 70 | 2.5 |
| Sirloin Steak | 210 | 12 |
| T-bone Steak | 380 | 24 |
Per ounce, steak provides more than double the calories and five times the fat compared to skinless chicken breast. Compared to plant-based proteins like beans and tofu, it contains four to five times the amount of calories and fat.
This doesn’t mean you should avoid steak altogether if you’re watching your diet. Leaner cuts like sirloin can fit into a healthy eating pattern in moderate portions. But it’s a good idea to balance steak with lower calorie proteins and plenty of non-starchy vegetables at other meals.
Grilling vs. Frying vs. Broiling
Grilling, pan frying, and broiling are all commonly used methods for cooking steak. Here is a comparison:
Grilling
- Cooks steak over direct high heat on a grill
- Allows fat to drip away, rather than soak into meat
- Adds great flavor from searing and charring
- Temperature easily controlled by moving steak further from or closer to flame
- Requires minimal added fat or oil
- Calories: No significant calories added
Pan Frying
- Cooks steak in a hot pan on the stovetop
- Uses a small amount of oil to prevent sticking
- Produces browning through contact with pan
- Temperature controlled by pan heat setting
- Oil adds some additional calories and fat
- Calories: Adds approximately 40 calories
Broiling
- Cooks steak under direct overhead high heat
- Allows fat to drip away without soaking into meat
- Produces caramelization for enhanced flavor
- Temperature controlled by rack height
- Requires no added oil or fat
- Calories: No significant calories added
As you can see, grilling or broiling are the best options for keeping calories to a minimum. Pan frying adds extra fat from the oil, resulting in up to 40 more calories. If you do pan fry, use a minimal amount of healthy oil like avocado or olive oil.
T-bone Steak Nutrition Facts
Here are the full nutrition facts for an uncooked 16 oz T-bone steak according to the USDA:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 1300 | 65% |
| Fat | 96g | 128% |
| Saturated Fat | 40g | 200% |
| Trans Fat | 1.4g | N/A |
| Cholesterol | 460mg | 153% |
| Sodium | 100mg | 4% |
| Carbohydrates | 0g | 0% |
| Fiber | 0g | 0% |
| Sugar | 0g | 0% |
| Protein | 60g | 120% |
% Daily Value based on 2000 calorie diet. Nutrition facts rounded to nearest whole number.
As the data shows, a 16 oz T-bone steak provides a huge amount of protein at 120% the daily value. It also contains high levels of fat, saturated fat, and cholesterol. But it has minimal carbs and no fiber or sugar.
Ways to Make Steak Healthier
While steak is high in calories and saturated fat, there are ways to enjoy it as part of a healthy diet:
- Choose leaner cuts like sirloin or round tip. They have less marbling than ribeye or T-bone.
- Trim off excess fat before and after cooking to reduce calories and saturated fat.
- Limit portion size to 3-4 oz per serving. Share larger steaks with a friend or save leftovers.
- Marinate using low-calorie ingredients like vinegar, lemon juice, herbs and spices instead of oil-based marinades.
- Substitute starchy sides like potatoes or bread with non-starchy veggies to balance the meal.
- Don’t add extra fat like butter, cheese or creamy sauces on top of steak.
With smart preparation methods and reasonable portions, steak can be incorporated into an overall nourishing diet focused on lean proteins, veggies, whole grains, and heart healthy fats.
Common Questions
Is steak healthier grilled or fried?
Grilling is healthier than frying steak. Frying adds about 40 calories from using oil or other fats. Grilling allows excess fat to drip away rather than soaking into the meat.
What’s healthier: steak or chicken?
Chicken breast is generally healthier than steak. A chicken breast has 140 calories and 3g fat per 3 oz serving compared to 380 calories and 24g fat in T-bone steak. However, steak can be part of a healthy diet in moderation.
How many calories should I eat per day?
The recommended calorie intake depends on your age, gender, activity level and goals. The average moderately active male between 26-45 years needs 2,400-2,600 calories. Females in the same age group need 2,000-2,200 calories on average.
Conclusion
A 16 oz T-bone steak contains around 1300 calories and provides 65% of the daily value for calories. Actual amounts vary based on thickness of cut, cooking method, and doneness. While high in saturated fat and cholesterol, steak offers impressive protein, zinc, iron, selenium and B vitamins. Healthy preparation techniques like choosing leaner cuts, trimming fat, and sharing larger portions can help balance steak’s nutritional profile.
Moderate your portions, cook using a low calorie method like grilling or broiling, and round out the meal with lighter sides and you can enjoy tasty T-bone steak as part of a healthy diet.
