If you’re wondering about the calories in a New York Strip Steak, you’re not alone! This popular cut of beef is a favorite for steak lovers, offering a rich, beefy flavor with moderate marbling. Whether you’re tracking your macros or just curious about the nutritional value, here’s everything you need to know.
Calories in a New York Strip Steak
The calorie count of a New York Strip steak depends on the size and cooking method. Below is a breakdown based on common serving sizes:
| Serving Size | Calories | Protein | Fat | Carbs |
| 3 oz (85g), raw | ~155 kcal | 22g | 7g | 0g |
| 3 oz (85g), cooked | ~180 kcal | 24g | 9g | 0g |
| 6 oz (170g), cooked | ~360 kcal | 48g | 18g | 0g |
| 8 oz (226g), cooked | ~480 kcal | 64g | 24g | 0g |
| 12 oz (340g), cooked | ~720 kcal | 96g | 36g | 0g |
🔥 Note: Cooking with butter, oil, or sauces will increase the calorie count.
New York Strip Steak Nutrition Breakdown
- Protein: A great source of high-quality protein, supporting muscle growth and recovery.
- Fat: Contains moderate marbling, meaning a good balance of flavor and leanness.
- Carbs: Zero carbs, making it a perfect choice for keto and low-carb diets.
- Vitamins & Minerals:
- Iron: Essential for oxygen transport in the body.
- Zinc: Supports immune function and healing.
- Vitamin B12: Helps with energy production and brain function.
- Creatine: Naturally occurring, boosting muscle performance.
How Cooking Affects Calories
The cooking method you choose will slightly affect the total calories:
| Cooking Method | Caloric Impact |
| Grilled (without oil) | Lowest calorie option—just the steak’s natural fats. |
| Pan-seared (with oil/butter) | Adds ~50-100 extra calories per tablespoon of oil/butter. |
| Broiled or Oven-Roasted | Similar to grilling, minimal added calories. |
| Smothered (Sauces, Butter, or Marinades) | Adds 100+ extra calories, depending on ingredients. |
Is New York Strip Steak Healthy?
✅ Yes! New York Strip Steak is a great source of lean protein, essential nutrients, and healthy fats—especially when eaten in moderation.
Best Ways to Keep It Healthy:
âś” Trim excess fat before cooking to reduce calorie intake.
âś” Grill or broil instead of frying to avoid extra fats.
âś” Pair with veggies instead of heavy sides like fries.
✔ Use minimal butter—a little goes a long way!
FAQs
1. Is New York Strip Steak lean?
Yes, compared to ribeye or T-bone, New York Strip is a leaner cut with less fat while still being flavorful.
2. How does it compare to Ribeye in calories?
Ribeye has more marbling and fat, making it higher in calories—about 450-500 kcal for an 8 oz cooked steak, compared to ~480 kcal for New York Strip.
3. Is New York Strip good for weight loss?
Yes! It’s high in protein, low in carbs, and can be part of a balanced diet when portion-controlled.
4. How many calories in an 8 oz New York Strip cooked with butter?
An 8 oz steak with 1 tbsp of butter would be around 580-600 calories, depending on how much fat is trimmed.
Final Thoughts
New York Strip Steak is a delicious, protein-packed option that fits into many diets, from high-protein muscle-building plans to keto and low-carb lifestyles. Keep it grilled, portion-controlled, and paired with healthy sides to make the most of this mouthwatering cut! 🥩🔥
So, how do you like your New York Strip cooked? Let me know! 👇