New York Strip Steak is a high-protein, nutrient-rich cut of beef that delivers a bold, beefy flavor with moderate marbling. Whether you’re tracking macros, eating for muscle growth, or just curious about its health benefits, here’s a complete breakdown of its nutritional profile.
New York Strip Steak Nutrition Facts (Per 6 oz Cooked Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~360 kcal |
| Protein | 48g |
| Total Fat | 18g |
| Saturated Fat | 7g |
| Cholesterol | 130mg |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugar | 0g |
| Iron | 3mg (16% DV) |
| Zinc | 8mg (73% DV) |
| Vitamin B12 | 2.5mcg (104% DV) |
| Sodium | 75mg |
💡 DV = Daily Value based on a 2,000-calorie diet
Key Nutritional Benefits
✔ High in Protein – Supports muscle growth, repair, and satiety.
✔ Rich in Iron – Helps with oxygen transport and energy production.
✔ Packed with Zinc – Boosts immunity and supports metabolism.
✔ Loaded with Vitamin B12 – Essential for brain function and red blood cell production.
✔ Zero Carbs – Perfect for keto and low-carb diets.
How Does Cooking Affect Nutrition?
Cooking method affects fat content and calories:
| Cooking Method | Calories (6 oz) | Fat (g) |
|---|---|---|
| Grilled (no oil) | 360 kcal | 18g |
| Pan-Seared (with 1 tbsp butter) | ~460 kcal | 26g |
| Oven-Baked | 360 kcal | 18g |
| Smothered (Sauces, Butter, or Marinades) | 500+ kcal | 30g+ |
🔥 Tip: Trim excess fat before cooking to reduce calorie and fat intake.
New York Strip vs. Other Steaks
| Steak Type | Calories (6 oz, Cooked) | Protein (g) | Fat (g) |
|---|---|---|---|
| New York Strip | 360 kcal | 48g | 18g |
| Ribeye | 450 kcal | 42g | 30g |
| Filet Mignon | 330 kcal | 45g | 12g |
| Sirloin | 310 kcal | 50g | 10g |
💡 New York Strip has a balance of rich flavor and moderate fat, making it a great middle-ground choice.
FAQs
1. Is New York Strip Steak healthy?
Yes! It’s high in protein, iron, and vitamins, making it a nutritious option—just watch portion sizes and added fats.
2. Is it good for weight loss?
Yes, when portion-controlled! Its high protein keeps you full longer, and it has zero carbs for low-carb diets.
3. How does it compare to ribeye in nutrition?
New York Strip is leaner than ribeye, with less fat and fewer calories, but still has rich flavor.
4. Is New York Strip good for keto?
Absolutely! It’s zero-carb, high-fat, and high-protein, making it perfect for keto and low-carb diets.
Final Thoughts
New York Strip Steak is a nutrient-dense, protein-packed, and flavorful cut of beef that fits into a variety of diets. Whether you’re grilling, pan-searing, or baking, it’s a delicious and satisfying choice for steak lovers.