Steak Macros: Complete Nutrition Breakdown

Steak is the ultimate protein source for many serious lifters and meat lovers. Different cuts offer dramatically different macros, from lean sirloin to marbled ribeye. Understanding steak macros by cut helps you make informed choices that fit your specific goals.

Quick Macro Summary

Per 100g (sirloin steak, cooked, trimmed):

Macro	Amount
Calories	175 kcal
Protein	27g
Carbohydrates	0g
Fat	7g
Fiber	0g

Per typical serving (6 oz / 170g cooked):

Macro	Amount
Calories	298 kcal
Protein	46g
Carbohydrates	0g
Fat	12g

Steak Cuts Compared: Complete Macro Breakdown

Per 100g Cooked (Trimmed of External Fat)

Cut	Calories	Protein	Fat	Best For
Filet mignon (tenderloin)	163	26g	6g	Cutting, leanest
Eye of round	167	28g	5g	Cutting, lean
Top sirloin	175	27g	7g	All-purpose
Flank steak	192	27g	9g	Lean, flavorful
Skirt steak	198	26g	10g	Fajitas
NY strip	200	26g	10g	Balance flavor/macros
T-bone	210	25g	12g	Special occasions
Ribeye	250	24g	17g	Bulking, flavor
Prime rib	290	23g	22g	Highest fat

Fat Trim Impact

The same cut varies significantly based on fat trimming:

Ribeye Version	Calories/100g	Fat
Trimmed (no external fat)	250	17g
Untrimmed	291	22g
With fat cap	310+	25g+

Tracking tip: Restaurant steaks are usually served untrimmed. Home-cooked steaks you can trim to preference.

Detailed Nutritional Breakdown

Protein Quality

Steak provides exceptional protein:

• Complete protein: All 9 essential amino acids
• High biological value: 80 (excellent absorption)
• Leucine content: ~2g per 100g (triggers muscle synthesis)
• Creatine: Natural source (~0.4g per 100g)

Fat Profile (Sirloin, per 100g)

Fat Type	Amount
Saturated fat	2.7g
Monounsaturated fat	3g
Polyunsaturated fat	0.3g
Trans fat	0.3g

Higher-fat cuts have proportionally more saturated fat.

Key Micronutrients

Steak is among the most nutrient-dense foods:

Nutrient	Per 6oz Sirloin	% Daily Value
Vitamin B12	3mcg	125%
Zinc	8.5mg	77%
Selenium	35mcg	64%
Niacin (B3)	8mg	50%
Vitamin B6	0.8mg	47%
Iron (heme)	3mg	17%
Phosphorus	350mg	28%

Iron advantage: Steak contains heme iron, which absorbs 15-35% compared to 2-20% for plant-based iron.

How to Choose Your Cut

For Fat Loss / Cutting

Best cuts:

1. Eye of round — 167 cal, 28g protein, 5g fat
2. Filet mignon — 163 cal, 26g protein, 6g fat
3. Top sirloin — 175 cal, 27g protein, 7g fat

These cuts maximize protein while minimizing calories and fat.

For Muscle Building / Bulking

Best cuts:

1. Ribeye — 250 cal, 24g protein, 17g fat
2. NY strip — 200 cal, 26g protein, 10g fat
3. T-bone — 210 cal, 25g protein, 12g fat

Extra calories from fat support surplus while delivering quality protein.

For Best Value

Most affordable cuts:

1. Chuck steak — Needs marinading or slow-cooking
2. Flank steak — Great flavor, lean
3. Skirt steak — Perfect for fajitas
4. Sirloin — Balance of price and tenderness

For Special Occasions

Premium cuts:

1. Filet mignon — Most tender, leanest
2. Ribeye — Most marbled, richest flavor
3. NY strip — Balance of tenderness and flavor

Raw vs. Cooked Weight

Steak loses weight during cooking due to moisture and fat loss:

Cooking Method	Weight Loss
Rare	15-20%
Medium-rare	20-25%
Medium	25-30%
Well-done	30-40%

Conversion example:

• 8oz raw ribeye → ~6oz cooked (medium-rare)
• 10oz raw sirloin → ~7oz cooked (medium)

Tracking tip: Weigh steaks after cooking for most accurate tracking, or weigh raw and use raw nutritional data.

How Steak Fits Your Macro Diet

Sample Cutting Meal

6oz sirloin + roasted vegetables + salad = 350 cal, 48g protein, 15g carbs, 12g fat

Sample Bulking Meal

8oz ribeye + baked potato + butter + vegetables = 700 cal, 50g protein, 45g carbs, 35g fat

Sample Balanced Meal

6oz NY strip + sweet potato + green beans = 450 cal, 44g protein, 35g carbs, 15g fat

Meal Ideas Using Steak

High-Protein Meals

1. Steak and Eggs: Classic combination for breakfast or any meal
2. Steak Salad: Sliced sirloin over mixed greens with blue cheese
3. Surf and Turf: Filet with shrimp or lobster tail

Meal Prep Ideas

1. Sliced Steak Bowls: Cook steaks, slice, pair with rice and vegetables
2. Steak Fajita Prep: Marinate and cook skirt steak for the week
3. Bulk Cook Sirloin: Season differently for variety

Quick Recipes

• Pan-Seared Sirloin: High heat, 3-4 minutes per side, rest 5 minutes
• Steak Tacos: Sliced flank or skirt steak in corn tortillas
• Steak Stir-Fry: Thinly sliced sirloin with vegetables
• Steak Sandwich: Sliced steak on crusty bread with onions and peppers

Cooking Tips for Best Macros

1. Trim external fat before cooking if cutting
2. Let steak rest — retains more moisture (better yield)
3. Don’t overcook — preserves weight and tenderness
4. Use cast iron — great sear without added oil
5. Internal temp: 130°F (med-rare), 140°F (medium), 150°F (med-well)

Comparison to Other Proteins

Protein (per 100g cooked)	Calories	Protein	Fat
Sirloin steak	175	27g	7g
Ribeye	250	24g	17g
Chicken breast	165	31g	3.6g
Ground beef 90/10	196	27g	10g
Salmon	208	25g	12g
Pork tenderloin	143	26g	3.5g

Key insight: Lean steak cuts compete with chicken breast on macros while offering superior iron, B12, and zinc. Fattier cuts work well for higher-calorie diets.

USDA Grades and Macros

Grade	Marbling	Fat Content	Best For
Select	Low	Lowest	Cutting
Choice	Moderate	Medium	All-purpose
Prime	High	Highest	Bulking, flavor

Grade impact: A Prime ribeye may have 10-15% more fat than a Select ribeye of the same cut.

Grass-Fed vs. Grain-Fed

Factor	Grass-Fed	Grain-Fed
Protein	Same	Same
Total fat	Leaner	Fattier
Omega-3	2-4x higher	Lower
CLA	Higher	Lower
Vitamin E	Higher	Lower
Price	$15-25/lb	$8-15/lb
Taste	Leaner, grassier	Richer, fattier

For macro purposes, the differences are minor. Grass-fed is typically 10-20% leaner than equivalent grain-fed cuts.

Tips for Tracking Steak Macros

Weighing Accuracy

1. Weigh after cooking — Most practical for home cooking
2. Account for bones — T-bone and Porterhouse include bone weight
3. Note trim level — Trimmed vs. untrimmed affects macros significantly

Common Serving Sizes

Serving	Weight	Calories (Sirloin)	Protein
Small	4oz (113g)	198	30g
Medium	6oz (170g)	298	46g
Large	8oz (227g)	397	61g
Restaurant	10-16oz	500-700+	75-100g

Restaurant Estimates

• Steakhouse sirloin: Usually 8-12oz raw, adjust for cooked weight
• Steakhouse ribeye: Often 12-16oz raw
• Fast casual steak: 4-6oz cooked
• Fajita steak: ~4oz per serving

Common Steak Questions

How much steak should I eat? For most active adults, 6-8oz provides 40-55g of protein. This is a substantial serving that fits most macro plans. Adjust based on your protein targets and other meals.

Is steak healthy? Yes — steak is nutrient-dense, providing high-quality protein, iron, zinc, and B vitamins. Choose leaner cuts if watching saturated fat. Limit to 3-4 servings per week as part of a varied diet.

Which steak cut has the most protein? Eye of round (28g per 100g) and flank steak (27g per 100g) have the highest protein-to-calorie ratios due to their leanness.

Which steak cut is healthiest? For macro efficiency: eye of round, sirloin, or filet mignon. For overall nutrition: all cuts provide excellent nutrients. Choose based on your calorie budget.

Does cooking method affect macros? Slightly — well-done steak loses more fat during cooking than rare steak. The difference is ~10-20 calories per 100g. Cooking method matters less than cut selection.

Buying Guide

Best Cuts for Macro Tracking

1. Sirloin: Best all-around balance
2. Flank/skirt: Great for meal prep, lean
3. Ribeye: When calories aren’t restricted
4. Filet: Special occasions, leanest

Quality Indicators

• Color: Cherry red to deep red
• Marbling: White flecks throughout (if desired)
• Texture: Firm, springs back when pressed
• Smell: Mild, fresh, not sour

Storage

• Fresh steak: 3-5 days refrigerated
• Frozen: 6-12 months
• Cooked: 3-4 days refrigerated

The Bottom Line

Steak macros vary dramatically by cut, from 163 calories (filet mignon) to 290 calories (prime rib) per 100g. Lean cuts like sirloin and eye of round deliver protein efficiency rivaling chicken breast, while fattier cuts like ribeye provide extra calories for bulking. All cuts deliver exceptional protein quality plus iron, B12, and zinc that most other foods can’t match. Choose your cut based on your goals and enjoy one of nature’s most nutrient-dense foods.

Macro summary (6oz sirloin, cooked, trimmed):

• Calories: 298
• Protein: 46g (excellent)
• Fat: 12g (moderate)
• Carbs: 0g