How many calories in a 12 oz cooked New York strip steak?

Quick Answer

A 12 ounce cooked New York strip steak contains approximately 580 calories. This is based on a raw 12 ounce steak containing 450 calories and losing around 20% of its weight during cooking due to moisture loss. The exact calorie count may vary slightly depending on factors like the fat marbling of the steak and cooking method. But you can expect a typical 12 ounce New York strip steak to contain roughly 500-600 calories once cooked.

Calories in Raw vs Cooked Steak

When looking at the calories in steak, an important distinction is whether it is raw or cooked. During the cooking process, steak loses moisture which concentrates the calories and nutrients per ounce.

A raw 12 ounce New York strip steak contains about 450 calories. Once cooked, that same 12 ounce steak will shrink to around 9-10 ounces due to moisture loss but retain most of its calories. The cooked weight contains the same calories concentrated into a smaller portion.

This moisture loss is why cooked steak has about 20% more calories per ounce than raw. The overall calorie count stays largely the same, but decreases per ounce as the steak loses water and becomes more calorie dense.

Calories per Ounce

– Raw 12oz New York strip steak = 450 calories total, 37.5 calories per ounce
– Cooked 10oz New York strip steak = 450 calories total, 45 calories per ounce

This illustrates how cooking concentrates the calories into a smaller portion of steak.

Factors Affecting Calories in Steak

Several factors impact the exact calorie count in a cooked New York strip steak:

Cut of Steak

Different cuts of steak have slightly varying calorie amounts:

– Tenderloin/Filet Mignon: 120-170 calories per 3 oz cooked
– Strip Steak: 140-180 calories per 3 oz cooked
– Ribeye: 170-230 calories per 3 oz cooked
– T-Bone: 180-250 calories per 3 oz cooked

New York strip steak, also known as top loin steak, falls on the leaner end of the spectrum.

Fat Marbling

The amount of marbling (intramuscular fat) greatly impacts the calorie content of steak. More marbled steaks have higher fat and calorie counts. USDA Prime steaks with extensive marbling contain the most calories per ounce.

Cooking Method

The cooking method affects moisture loss and retention of fats, changing the final calorie concentration:

– Grilling: Higher moisture loss concentrates calories.
– Broiling: Also leads to moisture loss and calorie concentration.
– Pan frying: Can retain more fat depending on cooking oil used.
– Braising: Typically uses small amounts of added fat or liquids.

Grilling and broiling typically result in the highest calorie density per ounce.


The longer a steak is cooked, the more moisture it loses. This results in a more calorie-dense steak at higher degrees of doneness:

– Rare: Highest moisture retention, slightly less concentrated calories per oz.
– Medium Rare: Moderate moisture loss and calorie density increase.
– Medium: More moisture loss, calories more concentrated.
– Well Done: Most moisture loss, highest calorie density per oz.

Trim and Fat

The amount of external fat left on the steak can add calories. A steak trimmed of visible fat will be lower in calories than an untrimmed steak.

Detailed Calorie Breakdown

Here is a more detailed calorie breakdown for a typical 12 ounce cooked New York strip steak:

Calories from Protein

– Protein in 12oz raw strip steak: Approximately 96g
– Calories from protein (4 calories per gram): 384 calories

Protein retains almost all its weight after cooking, so this calorie amount remains similar in the cooked steak.

Calories from Fat

– Fat in 12oz raw strip steak: Approximately 15g
– Calories from fat (9 calories per gram): 135 calories

Some fat is lost during cooking, so the cooked steak may have around 10-13g fat and 100-120 calories from fat.

Calories from Carbs

Steak contains no carbohydrates if unmarinated and unsauced. Any carbs contributed by marinades or sauces need to be accounted for separately.


– Raw steak: 384 calories protein + 135 calories fat = 519 calories
– Cooked steak: 384 calories protein + 120 calories fat = 504 calories

So in total, a typical 12 ounce cooked New York strip steak contains around 500-600 calories.

How Steak Fits Into a Calorie Controlled Diet

Here are some tips for enjoying steak as part of a calorie controlled diet:

– Look for “Choice” graded steaks with less marbling to reduce fat and calories. “Select” grade has the least fat.

– Portion to a reasonable serving size of 6-8oz cooked weight. This provides 25-35g protein for muscle recovery.

– Trim off any excess external fat before cooking to lower calories.

– Opt for healthier cooking methods like grilling, broiling, or air frying. Avoid adding extra oils.

– Pair your steak with lower calorie side dishes like vegetables, salads, or roasted potatoes. Avoid high calorie options like mac and cheese or creamed spinach.

– Round out your plate with high fiber, nutrient-dense foods to provide satisfication.

– Avoid high calorie sauces and instead season your steak with herbs, spices, garlic, etc. A squeeze of fresh lemon can also add great flavor.

When eating steak as part of an overall balanced diet, it can absolutely fit into a calorie controlled meal plan. Just focus on proper portions, smart cooking methods, and pairing with nutritious sides and you can satisfy your steak cravings while still meeting your health goals!

Nutrition Facts for New York Strip Steak

Here are the full nutrition facts for a 6oz cooked New York strip steak. This provides a good benchmark for a typical serving size.

Nutrient Amount
Calories 290
Fat 12g
Saturated Fat 5g
Protein 48g
Sodium 460mg
Carbohydrates 0g

As you can see, a 6 ounce cooked steak provides significant high-quality protein. To keep calories moderate, portion size and fat content are the key factors to pay attention to.

Comparisons to Other Protein Sources

Compared to other high protein foods, steak is on the higher end of calorie density due to its high fat content:

Food Calories Protein
Skinless chicken breast, 3oz cooked 110 26g
Tofu, 1/2 cup 88 10g
Canned tuna in water, 3oz 73 21g
Lentils, 1/2 cup cooked 115 9g
New York Steak, 3oz cooked 145 24g

Steak provides an excellent source of protein, but also comes with higher fat and calories than other options. Moderating portion sizes is key to keeping calories in check.

Cooking Methods Comparison

Here is a calorie comparison for a 6 ounce New York strip steak cooked using different methods:

Cooking Method Calories
Grilled 300
Broiled 295
Pan-seared 345
Pan-fried with 2 tbsp oil 485

Grilling and broiling lead to the highest moisture loss, concentrating calories. Pan frying without added fat is moderate, while large amounts of added oil spikes calories.

Marinade and Sauce Calorie Impact

Marinades and sauces add flavor to steak, but also extra calories. Some examples for a 6oz steak:

– 2 tablespoons teriyaki sauce: 60 calories
– 2 tablespoons steak sauce: 50-70 calories
– 2 tablespoons barbecue sauce: 70-90 calories
– 2 tablespoons chimichurri: 90 calories
– 2 tablespoons red wine marinade: 15 calories

For lower calorie options, use herbs, spices, mustard, hot sauce, vinegar, Worcestershire, or low-sodium soy sauce as flavorings instead of thick, oily sauces.

Comparison of Doneness Levels

Here is a calorie comparison for a 6 ounce New York strip steak cooked to different doneness levels:

Doneness Calories
Rare (125°F) 275
Medium Rare (135°F) 285
Medium (145°F) 295
Medium Well (155°F) 300
Well Done (165°F+) 310

Well done steak has more moisture loss so calories are slightly more concentrated. For better flavor and texture, aim for rare to medium doneness.

Portion Size Impacts on Calorie Content

Here is how steak calories change for different cooked portion sizes:

Portion Size Calories
3 ounces 145
6 ounces 290
8 ounces 385
10 ounces 480
12 ounces 575

Larger portions mean more total calories, so managing portion sizes is important for calorie control. A healthy serving is typically 6-8 ounces.

Comparing Cut, Grade, and Fat Content

Different cuts of steak, fat content, and USDA grade impact the calories:

Cut Grading Total Fat Calories
Tenderloin Choice 8g 200
Strip Steak Select 5g 170
Ribeye Prime 18g 340
T-Bone Choice 12g 245

Select grades have less fat and calories vs Prime or Choice. Ribeyes and T-bones are naturally more marbled.

Calorie Totals for Popular Steakhouse Sides

To complete your calorie calculations, here are estimates for common steakhouse side dishes:

Side Dish Calories
Baked potato, loaded 290
Mashed potatoes 220
French fries 380
Creamed spinach 195
Sauteed mushrooms 155
Steamed broccoli 30

Aim for lower calorie vegetable sides to keep your whole meal within your target calorie range.


A 6-8 ounce cooked New York strip steak will provide around 290-385 calories. Exact amounts are influenced by thickness, marbling, trimming, doneness and cooking method. Grilling, broiling, and lower doneness levels result in greater calorie density. Compare calorie counts and balance your full meal by pairing steak with lower calorie vegetable sides. Eating moderate portion sizes of leaner cuts prepared healthfully makes steak an excellent high protein option that can readily fit into a calorie controlled diet.

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