Calories in New York Strip Steaks: Nutrition Facts & Serving Sizes
Per 1 steak (224g)
Per 100g
Source: Web research, March 2026.
New York strip steak is a premium cut of beef from the short loin, delivering 222 calories per 100g with an excellent protein-to-fat ratio. A full steak (224g) provides nearly 500 calories, 57g of protein, and 27.6g of fat, making it a serious muscle-building meal. Per 100g, you get 25.6g of protein and 12.3g of fat with zero carbs, which is ideal for both keto and high-protein diets. The standout micronutrients include zinc (4.1mg per 100g) for testosterone support, selenium (33.5mcg per 100g) for antioxidant defense, niacin (6.2mg per 100g) for energy metabolism, and vitamin B12 (1.7mcg per 100g) for nerve function and red blood cell production. New York strip hits the sweet spot between leanness and flavor for anyone serious about building muscle.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 steak (224g) | 497.3 | 57.3g | 0g | 27.6g | 0g |
| 4 oz (113g) | 250.9 | 28.9g | 0g | 13.9g | 0g |
| 100g | 222 | 25.6g | 0g | 12.3g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 222 | 11% |
| Protein | 25.6g | 51% |
| Total Fat | 12.3g | 16% |
| Saturated Fat | 4.8g | 24% |
| Trans Fat | 0.5g | |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 54mg | 2% |
| Cholesterol | 67mg | 22% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 4.8g | 2% |
| Trans Fat | 0.5g | 0% |
| Cholesterol | 67mg | 22% |
| Calcium | 19mg | 1% |
| Iron | 2.1mg | 12% |
| Potassium | 315mg | 7% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B6 | 0.6mg | 35% |
| Vitamin B12 | 1.7mcg | 71% |
| Magnesium | 23mg | 5% |
| Phosphorus | 208mg | 17% |
| Zinc | 4.1mg | 37% |
| Selenium | 33.5mcg | 61% |
| Folate | 7mcg | 2% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 6.2mg | 39% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of New York Strip Steaks
New York strip is one of the best cuts of beef for anyone focused on building muscle and staying lean. With 25.6g of protein per 100g at 222 calories, the protein-to-calorie ratio is strong, especially compared to fattier cuts like ribeye.
Zinc is a standout mineral at 4.1mg per 100g. Zinc plays a direct role in testosterone synthesis, immune function, and protein synthesis. Many people are borderline deficient in zinc, and red meat is one of the most bioavailable sources available.
Selenium (33.5mcg per 100g) supports thyroid hormone activation, which regulates metabolic rate and body composition. Selenium also acts as an antioxidant, helping the body neutralize oxidative stress generated during intense training.
Vitamin B12 (1.7mcg per 100g) is essential for nerve function, red blood cell formation, and DNA synthesis. Red meat is one of the richest dietary sources of B12, which is critical for sustained energy levels and cognitive performance.
Niacin (6.2mg per 100g) and vitamin B6 (0.6mg per 100g) support energy metabolism and neurotransmitter production. Phosphorus (208mg per 100g) contributes to bone health and the synthesis of ATP, the primary energy currency in muscle cells. The moderate fat content (12.3g per 100g) includes a healthy split of saturated and monounsaturated fats, supporting hormone production and overall energy availability.
Dietary Considerations
New York strip is naturally gluten-free, dairy-free, and zero-carb, making it ideal for keto, low-carb, carnivore, and paleo diets. It is not suitable for vegan or vegetarian diets. For weight loss, New York strip works well in calorie-controlled portions given its high protein density, which supports muscle retention during a cut. The saturated fat content (4.8g per 100g) is moderate, and the cholesterol (67mg per 100g) is typical for beef. People managing cardiovascular health should account for the saturated fat content. Sodium is relatively low at 54mg per 100g before seasoning.
Daily Intake (100g)
100g of new york strip provides 11% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a New York strip steak?
New York strip has 222 calories per 100g. A full steak (224g) has about 497 calories. A 4 oz portion (113g) has roughly 251 calories. Calories increase with cooking methods that add fat, like pan-frying in butter.
Is New York strip good for weight loss?
New York strip can fit into a weight loss diet. It has 25.6g of protein per 100g with zero carbs, and high-protein diets help preserve lean muscle mass during a caloric deficit. Just watch your total portion size since the fat adds up.
How much protein is in New York strip steak?
New York strip contains 25.6g of protein per 100g. A full steak (224g) provides about 57g of protein, which covers a substantial portion of most daily protein goals in a single meal.
Is New York strip keto-friendly?
Yes, New York strip is one of the best keto foods available. It has zero carbs per 100g, high fat (12.3g), and high protein (25.6g), fitting perfectly within ketogenic macros.
How does New York strip compare to ribeye steak?
New York strip is leaner than ribeye. New York strip has 222 calories and 12.3g of fat per 100g, while ribeye has 187 calories in common references but varies widely by trim. New York strip generally offers more protein and less fat per serving, making it a better choice for leaner bulk or cut phases.
Is New York strip high in zinc?
Yes, New York strip is a strong source of zinc with 4.1mg per 100g. Zinc is important for testosterone production, immune function, and protein synthesis. Red meat is one of the most bioavailable sources of zinc available.
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