A 6 ounce ribeye steak is a popular cut of beef that is valued for its rich, beefy flavor and tender texture. When determining the calories in a ribeye steak, it’s important to consider the cooking method, as this can alter the final calorie count.
Quick Answer
A 6 ounce ribeye steak contains approximately:
- Raw: 330 calories
- Broiled: 390 calories
- Grilled: 405 calories
- Pan-fried: 445 calories
The calorie count increases as more fat is rendered out during the cooking process. Grilling, broiling, and pan-frying all add calories compared to the raw steak. Pan-frying adds the most calories due to the added oil or fat used during cooking.
Calories in Raw vs Cooked Ribeye Steak
A raw 6 ounce ribeye steak contains about 330 calories. Here is the calorie breakdown for a 6 ounce raw ribeye steak:
- Total Fat: 24g
- Saturated Fat: 10g
- Protein: 36g
- Calories: 330
When the ribeye is cooked, the high fat content renders out, concentrating the calories. The cooking method makes a difference in the final calorie count:
- Broiled: About 390 calories
- Grilled: About 405 calories
- Pan-fried: About 445 calories
Broiling and grilling use direct heat to cook the ribeye and render out the fat. Pan-frying cooks the steak in oil, adding even more fat and calories. While the calorie counts increase with cooking, the ribeye steak remains an excellent source of protein, vitamins, and minerals.
Ribeye Steak Nutrition Facts
Here is the full nutrition breakdown for a 6 ounce ribeye steak cooked using different methods:
| Nutrient | Raw | Broiled | Grilled | Pan-fried |
|---|---|---|---|---|
| Calories | 330 | 390 | 405 | 445 |
| Total Fat | 24g | 27g | 28g | 31g |
| Saturated Fat | 10g | 12g | 12g | 13g |
| Protein | 36g | 36g | 36g | 36g |
| Carbohydrates | 0g | 0g | 0g | 0g |
As shown, the protein content stays constant while the fat and calorie counts increase with different cooking methods. Pan-frying adds the most fat and calories, broiling adds a moderate amount, while grilling falls in between.
Factors That Alter Calorie Counts
There are a few factors that can alter the calorie counts of a ribeye steak:
- Cut of steak: Ribeye is well-marbled with fat, but other cuts like sirloin are leaner and lower in calories.
- Cooking method: Grilling, broiling, pan-frying and deep frying impact the calories.
- Cooking time: The longer the steak is cooked, the more fat is rendered out.
- Final internal temperature: Steaks cooked to higher doneness levels have more calories as more fat melts.
- Lean vs prime grade: Prime steaks are well-marbled and pack more calories than leaner select cuts.
- Portion size: Larger steaks have more calories than smaller portions.
- Added fats/oils: Cooking with added butter, oils or marinades increases calories.
Being mindful of these factors allows you to manage the calorie content of ribeye steak. Select leaner cuts, use lower calorie cooking methods, and control portions to minimize calories.
How Many Calories in Different Size Ribeye Steaks?
Larger ribeye steaks contain more total calories. Here are the approximate calories in different portions:
- 4 ounces broiled: 260 calories
- 6 ounces broiled: 390 calories
- 8 ounces broiled: 520 calories
- 10 ounces broiled: 650 calories
- 12 ounces broiled: 780 calories
To put this into perspective, a 12 ounce ribeye provides nearly 50% of the 2,000 daily calories recommended for the average adult. Pay close attention to portion sizes when eating higher calorie ribeye steaks.
Calories in Lean vs Prime Ribeye Steak
Select grade ribeye steaks are well-marbled with fat, while choice grade has less marbling. Here is the calorie difference between a lean 6 oz choice ribeye compared to a 6 oz prime ribeye:
| Ribeye Grade | Calories (broiled) |
|---|---|
| Choice Ribeye (leaner) | 360 calories |
| Prime Ribeye (fattier) | 390 calories |
As shown, the prime ribeye contains about 30 more calories per 6 oz serving compared to the choice grade. The extra fat marbling results in more concentrated calories after cooking. To lower your calorie intake, choose leaner cuts of steak.
Ribeye Steak Calories Compared to Other Cuts
How does ribeye steak compare to other popular cuts of beef in terms of calories?
Here is a calories comparison per 6 oz cooked serving of different steaks:
| Cut of Steak | Calories |
|---|---|
| Ribeye | 405 |
| Strip Steak | 340 |
| Tenderloin | 280 |
| Sirloin | 300 |
| Flank Steak | 180 |
Ribeye is one of the highest calorie cuts because it contains a lot of marbling. Cuts like sirloin and tenderloin are leaner and pack fewer calories per serving. Flank steak is very lean with about half the calories of ribeye.
Ribeye vs Ground Beef Calories
Ground beef is another popular preparation that is often compared to steak:
| Beef | Calories (6 oz) |
|---|---|
| 80/20 Ground Beef | 410 |
| 90/10 Ground Beef | 300 |
| Ribeye Steak | 405 |
80/20 ground beef contains about the same amount of calories as a ribeye steak. Choosing 90/10 extra lean ground beef lowers the calories significantly. But for steaks, your best bet for reducing calories is choosing leaner cuts of steak over ribeye.
Cooking Methods and Calorie Differences
Cooking technique has a big impact on the calories in a ribeye steak. Here is a comparison of common cooking methods:
| Cooking Method | Calories (6 oz) |
|---|---|
| Raw | 330 |
| Broiled | 390 |
| Grilled | 405 |
| Pan-fried | 445 |
| Deep fried | 495 |
Pan-frying, deep frying and grilling add the most calories. Broiling adds a moderate amount of calories by rendering fat from the ribeye. For lowest calorie preparation, choose broiling or grilling over higher fat cooking methods.
Ribeye Steak Marinades and Calories
Using oily marinades or sauces during cooking will also increase the calorie count of ribeye steak. For example:
- Plain Grilled Ribeye: 405 calories
- Garlic-Herb Marinade: 420 calories
- Teriyaki Sauce: 450 calories
- Buttery Compound Butter: 485 calories
Opt for low calorie marinades using vinegar, lemon juice, herbs and spices to avoid excess calories from sugary sauces or buttery compounds. Or use marinades sparingly to keep calories in check.
Ribeye Steak Calories with Sides
To get a full picture of meal calories, it’s important to factor in any sides or condiments paired with the ribeye steak. For example:
6 oz Ribeye Steak:
- Plain Steak: 405 calories
- With side salad: 420 calories
- With baked potato: 525 calories
- With fries: 695 calories
- With mac and cheese: 860 calories
- With butter: 445 calories
- With A1 steak sauce: 420 calories
Healthy sides like salads keep overall calories low, while starchy sides or those cooked in oil significantly raise calorie totals. Sauces and condiments add flavor for just a small calorie cost. Keep your sides light when enjoying a ribeye steak dinner.
Ribeye Steak Macros
Here is a breakdown of the main macros in a 6 oz ribeye steak:
- Protein: 36g
- Fat: 28g
- Carbs: 0g
Ribeye is an excellent source of protein with no carbs. It does contain higher amounts of fat, especially saturated fat. Consuming leaner cuts of steak and grass-fed beef when possible can help balance macros.
Tips for Lower Calorie Ribeye
Here are some tips for lowering the calorie count when cooking ribeye steak:
- Choose select grades over prime cuts to reduce fat.
- Portion steaks to 4-6 oz per serving.
- Trim excess fat before cooking to reduce rendered fat.
- Broil or grill instead of pan frying.
- Use lower calorie herb rubs and marinades.
- Avoid calorie-dense sauces and butter toppings.
- Pair with non-starchy vegetable sides.
- Skip higher calorie starchy sides or enjoy small portions.
With some simple tweaks, you can enjoy the great taste of ribeye while keeping calories under control. Focus on leaner cuts, proper portioning, and healthy cooking methods.
Health Benefits of Ribeye Steak
While ribeye is higher in calories and fat compared to other cuts, it does provide some important nutrients and health benefits, including:
- High-quality protein: Ribeye provides over 50% of the Daily Value for protein in a 6 oz serving. Protein supports muscle growth and keeps you feeling full.
- B Vitamins: Ribeye contains B12, niacin, and other B-vitamins. These support energy metabolism and brain health.
- Iron: A 6 oz serving provides 15% of the Daily Value for iron. Iron carries oxygen in the blood to every cell.
- Zinc: Important for immune function and DNA synthesis.
- Selenium: A powerful antioxidant mineral.
While portions should be controlled, ribeye steak can be enjoyed as part of a healthy diet. It provides high quality protein that supports muscle growth along with a variety of vitamins and minerals.
Conclusion
A 6 oz ribeye steak contains approximately 330 calories raw, and 390-445 calories when cooked, depending on the method. Grilling, broiling, and pan-frying increase calories compared to raw by rendering out fat. Leaner cuts, controlling portions, and choosing lower calorie cooking methods can help keep calories in check. While higher in calories, ribeye also provides important nutrients like protein, iron, zinc and B-vitamins. In moderate portions, ribeye can be incorporated into a balanced, healthy diet.
