Steak is a nutritious and delicious meat that is popular worldwide. Many people enjoy eating steak for its great taste and high protein content. However, some people may wonder about the calorie content of steak. In this article, we will provide a detailed answer to the question: How many calories are in 100g of steak?
The Calorie Content of Different Cuts of Steak
Not all steaks are created equal when it comes to calories. The calorie content can vary significantly depending on the cut of steak. Here is an overview of the calorie content in 100g of some common cuts of steak:
| Cut of Steak | Calories per 100g |
|---|---|
| Tenderloin | 120 calories |
| Strip Steak | 200 calories |
| Ribeye | 235 calories |
| T-Bone | 204 calories |
| Sirloin | 182 calories |
| Flank Steak | 175 calories |
| Chuck Steak | 216 calories |
| Round Steak | 160 calories |
As you can see, the tenderloin cut is the leanest at only 120 calories per 100g. On the higher end, ribeye steak contains 235 calories per 100g. The other cuts fall somewhere in between. The specific calorie count depends on the cut, fat content, and thickness of the steak.
Calories from Protein, Fat, and Other Nutrients
The calories in steak come from its main nutrients – protein and fat. Here is a breakdown:
- Protein: Steak is high in protein with around 25g per 100g. Protein provides around 100 calories per 100g.
- Fat: The fat content ranges from around 5-15g per 100g depending on leanness. Fat provides around 90 calories per 100g.
- Carbs and other nutrients: Steak contains almost no carbs. The remaining calories come from micronutrients like vitamins and minerals.
So for a typical cut of steak with 10g of fat per 100g, the calorie split is approximately:
- Protein: 25g providing 100 calories
- Fat: 10g providing 90 calories
- Carbs and other nutrients: Around 10 calories
How Cooking Method Impacts Calories
The way you cook your steak also affects its calorie content. Here’s how different cooking methods compare:
| Cooking Method | Effect on Calories |
|---|---|
| Grilling | Adds minimal calories if cooked without oil |
| Pan frying | Adds 50-100 calories per 100g depending on oil used |
| Roasting | Adds minimal calories if cooked without oil |
| Broiling | Adds minimal calories if cooked without oil |
Grilling, roasting, and broiling don’t add many calories as long as you don’t use oil. Pan frying adds a significant amount of calories depending on how much oil is used. Whenever oil is added, the calorie count can increase by 50-100 calories or more per 100g.
Calorie Differences in Cooked vs Raw Steak
You may be wondering whether cooking a steak significantly changes its calorie content compared to eating it raw. Here is a comparison:
- Raw steak: Contains the same number of calories as uncooked steak – around 150-250 calories per 100g depending on leanness.
- Cooked steak: Loses around 15% of its calorie content during cooking due to water and fat loss. So cooked steak will have about 130-215 calories per 100g.
The difference between raw and cooked steak calories is relatively small. Cooking leads to some water and fat loss which lowers calories by about 15%. But the majority of calories remain whether the steak is cooked or raw.
Lean Steak vs Fatty Steak
The leanness or fatness of a steak has a major impact on its calorie density. Here is a comparison:
| Type of Steak | Total Fat (g per 100g) | Calories (per 100g) |
|---|---|---|
| Lean Steak (top round) | 5-10g | 130-170 calories |
| Fatty Steak (ribeye) | 15-20g | 230-270 calories |
Fattier cuts of steak like ribeye can have up to twice as many calories per gram as leaner cuts like round steak. Choosing leaner cuts is an easy way to reduce the calorie content of your steak.
Comparing Steak to Other Protein Sources
Relative to other sources of protein, steak is moderate in its calorie density. Here is how it compares per 100g cooked serving:
| Protein Source | Calories |
|---|---|
| Skinless chicken breast | 165 calories |
| Cod fillet | 82 calories |
| Canned tuna | 116 calories |
| Sirloin steak | 200 calories |
| Salmon fillet | 182 calories |
| Bacon | 453 calories |
Steak contains a moderate number of calories compared to lean options like chicken breast and fish. But it has significantly fewer calories than high fat proteins like bacon.
Nutritional Benefits of Steak
Despite its calorie and fat content, steak does provide some important nutritional benefits:
- High-quality protein: Steak contains all the essential amino acids we need from protein.
- Iron: Particularly when eaten rarer, steak is high in an easily absorbed form of iron.
- Zinc: Important for immune function and wound healing.
- Vitamin B12: Hard to find in non-animal foods, B12 is essential for nerves and blood cells.
So in moderation, steak can be part of a healthy diet providing high-quality protein, iron, zinc and vitamin B12.
Tips for Reducing Calories in Steak
Here are some tips if you want to reduce the calorie content while still enjoying a delicious steak:
- Choose leaner cuts like sirloin or round steak rather than ribeye or T-bone.
- Trim off any excess visible fat before cooking.
- Cook using lower calorie methods like grilling, broiling or roasting.
- Avoid adding extra fats like butter or oil during cooking.
- Opt for smaller portion sizes of around 150g rather than a large 250g+ piece of steak.
- Round out your meal with lower calorie sides like a salad or roasted vegetables.
Conclusion
A typical 100g serving of steak contains 150-250 calories, depending on factors like leanness, cooking method and cut. While steak is reasonably high in calories and fat compared to other proteins, it offers important nutrients like iron, zinc and vitamin B12. Moderation and choosing leaner cuts can help keep steak as part of a healthy diet.
